#1 Neuroscientist: The Truth About Alcohol, Caffeine, Sugar, Diet & Exercise For Longevity!
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- čas přidán 27. 05. 2024
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Dr Tommy Wood is Assistant Professor of Paediatrics and Neuroscience at the University of Washington, US. He holds a degree in biochemistry from Cambridge, a medical degree from Oxford, achieved his PhD in physiology and neuroscience in Oslo, and has published papers and lectured across the globe. It’s fair to say that when it comes to health and longevity, Tommy knows what he’s talking about. And that’s exactly why I invited him back onto my podcast for the third time.
He, like myself, is passionate about empowering individuals to take control of their health by simplifying the wealth of information that exists and giving people practical, realistic recommendations. In today’s conversation, Tommy and I work through a list of common areas of confusion when it comes to our wellbeing. And together we try to put the received wisdom in context, summarise the evidence, and then give nuanced, practical advice.
We begin with alcohol, and Tommy explains that while there are no proven health benefits to drinking it, there are caveats. And that becomes a theme for this conversation. Nothing is all good, or all bad - context is always key.
Next, we cover caffeine and its effect on performance, cognitive function, gut health, stress and, again, sleep. Then we dive deep into the hot topic of sugar, ultra-processed foods, continuous glucose monitors (CGMs) and other trackers.
We go on to tackle protein, the minimum effective dose for exercise, the importance of building muscle, and the supplements we might want to consider taking. And for every subject we cover, Tommy exposes the common pitfalls in research methods and tells us what the science can show, but also what it can’t.
There are so many mixed messages out there when it comes to our health. Our hope is that this conversation offers a valuable lesson in critical thinking and context, and highlights the importance of taking a personalised approach to your health.
00:00:00 Should You Drink Alcohol?
00:11:35 Truth About Caffeine
00:26:21 Real Deal With Sugar
00:53:28 Eat More Protein
01:08:55 Exercise Myths
01:16:26 The Longevity Hack
01:43:00 The Top Supplements
#feelbetterlivemore
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Connect with Tommy
Website www.drragnar.com/
Instagram / drtommywood
Twitter / drragnar
Facebook / drragnar
#feelbetterlivemore #feelbetterlivemorepodcast
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I'm a veteran, was actually addicted to alcohol and cigarettes. I suffered severe depression and mental disorder. Got diagnosed with cptsd. Not until my wife recommended me to psilocybin mushrooms treatment. Psilocybin treatment saved my life honestly. 8 years totally clean. Much respect to mother nature the great magic shrooms.
Amen God bless people. Save your health save your mind. Life is better without heroin, cocaine, alcohol and cigarettes. And you have more money in your pocket. God bless everyone who has rejected the devils intentions to be addicted to alcohol and cigarettes etc which can cause so much damage to health.
Can you help me with the reliable source 🙏. I'm 56 and have suffered for years with addiction, anxiety and severe ptsd, I got my panic attacks under control myself years ago and they have come back with a vengeance, I'm constantly trying to take full breaths but can't get the full satisfying breath out, it's absolutely crippling me, i live in Germany. I don't know much about these mushrooms. Really need a reliable source!! Can't wait to get them.
YES very sure of Dr.benfungi. I have the same experience with anxiety, depression, PTSD and addiction and Mushrooms definitely made a huge huge difference to why am clean today.
Mushrooms are very medicinal. This is why anybody familiar with psilocybin and any other kind of fungi will tell you, "They are alive." They have a very ancient wisdom. To my experience, all mushrooms have always said, "Pay attention to your life. How you think, how you feel, and what will you do with the information that you always knew, but now are seeing in this point of view." This is why mushrooms are so respected in tribal cultures. This mental health treatment works for me too. Half micro doses do the trick for me. At least a few days at a time with lengthy time in between. Thank you for sharing this point!
How do u reach out to him? Is he on Instagram
After Huberman alcohol episode I’m 10 months sober and life has completely changed! Literally no need to drink alcohol! Stop running from yourself and your problems and fears! That’s what I did for years but once I stopped and faced the demons with a sober mind, I’m the hero of my story now!
Congratulations! I’ve been sober for 17 years! Could not be more pleased! Good for you!
Yep. I stopped like 3 days before watching Huberman’s alcohol episode. Reinforced my decision. It’sbeen 13 months since I quit alcohol.
So happy for you! Honestly feel like we need to stop normalising alcohol it’s so bad for health
I saw the Huberman episode and I've stopped drinking maybe 10 times since then. Always go back to it to "celebrate" some stupid thing or on certain dates. It's still hard for me to tell people I've just met "no" sometimes because I'm afraid of what they'll think about me. It's a poor excuse to drink because it really hurts the overall quality and consistency of my life. I believe with enough reference points, meaning going out without drinking, a person can get to a point where drinking does not enhance the experience of anything. Compared with my optimal self, it does make me less witty and makes me feel physically worse than baseline while drinking. If I'm in a habit of drinking semi-regularly, then I need it to feel sociable. I'm curious if other people have the same experience. It takes a while, maybe a month or so to get to this point of feeling great most of the time sober but when I'm there, I really really don't want to poison myself with anything.
When I changed my eating protocol I immediately stopped drinking alcohol. I have been on Keto and carnivore for 8 months and feel great. I have just been on vacation in Waikiki and did not touch an ounce of alcohol as others in our group, especially the women,
drank alcohol. I am proud of myself that I did not indulge but not in a disparaging way to make the other women feel bad. I am 76 years old woman and the best I have felt in the last ten years.
Age 63
2 years no booze
1 years no sugar low carb
1 years walk dogs 2 miles per day
Now 30 lbs from of my goal weight
Growing up with the food pyramid from the 60's & high fructose corn syrup had me fat all my life!
Thank god for CZcams university!
wow sir respect
great but at your age i personally probably wouldnt go to hard on myself anymore and just enjoy life with the "forbidden" stuff's....in moderation.
What BS 😂
Why stop now after destroying your bidy fir 60 years, don’t let all that hard work go to waste.
@@maddog3768 My granddaughter said the same thing... why bother-
Truth is, I'm trying to avoid illness and being dependent in any way.
I want to remain able to care for myself and enjoy retirement until I die hopefully.
Being in a pub sober when everyone else is boozed up is like being in a lunatic asylum 😮😮
Even drunks dislike drunks
this world is a lunatic asylum
People do eventually accept you don’t drink alcohol but I only drink water as the sugar in cordials exceeds what my taste buds accept. Sugar is a drug (thanks for false sugars which can be much worse)as is caffeine and when I quit that it was not easy or pleasant off 1 morning black coffee I’m the morning but replaced with hot water from a kettle which helps your digestion the same as coffee for me. Good luck and thank you for a great broadcast&subjects.
@@tomharvey5466But who they dislike more is the person who doesn’t drink.
That's why I go to live music bars where the emphasis is enjoying the music not drinking yourself stupid and I can get a coffee etc if I just want relief from cold drinks.
Removed alcohol from my life almost 2 years ago. Can’t stress how much life has been better without it. Eating healthier instead of greasy hangover food. No skipping workouts. No empty calories.
The key takeaways are:
1. **Moderation in Alcohol Consumption**: Moderate drinking, particularly one or two drinks a week, may have some health benefits, like reduced cardiovascular disease risk, but also poses risks, such as a slight increase in certain cancers. The overall impact on longevity is unclear, and context plays a significant role.
2. **Individual Responses to Caffeine**: Caffeine affects individuals differently, largely due to genetic differences in metabolism. While moderate coffee consumption can have health benefits, excessive intake can negatively impact sleep and complex cognitive tasks.
3. **Sugar Intake and Health**: Excessive sugar, especially in processed foods, can lead to health issues like fatty liver disease. The context of sugar consumption within an overall diet is crucial, with a focus on minimally processed, nutrient-dense foods being recommended.
4. **Importance of Protein and Exercise**: Adequate protein intake is essential, particularly for older adults, to maintain muscle mass and overall health. Different forms of exercise, including resistance training and HIIT, are beneficial for health, with the type and intensity of exercise being adjustable based on individual needs and capabilities.
5. **Personalized Nutrition and Monitoring**: The concept of personalized nutrition is important, but over-reliance on health monitoring tools can be counterproductive. A diet focusing on less processed foods and more vegetables and unrefined carbohydrates is generally beneficial.
6. **Role of Supplements and Nutrient Deficiencies**: Supplements like creatine can support cognitive performance, muscle function, and mood. Adequate intake of B vitamins is crucial for energy and overall health, with supplementation sometimes necessary due to dietary gaps or other factors like soil quality and stress.
7. **Overall Balance and Context**: The overarching theme is the importance of balance and context in lifestyle choices. Moderation, individual differences, and a holistic view of diet and lifestyle are key to optimizing health and potentially enhancing longevity.
Was scrolling for this exact summary - thanks!
@@davidharrison4668 Welcome welcome.
Thank you!
Thanks
Lol u are literally wrong, promoting false information, hurting people, congratulations. Are you happy? Theres a hell for all the wrong people like you.
I stopped drinking because it was a gateway to run away for me from myself in my youth and later on even one glass sometimes made me terribly hungover (felt like a poisoning). And also bc my mom's side of the family are all crappy drinkers making drunken drama every time I see them and alcohol killed my maternal grandfather. I knew how dangerous alcohol can be. I could feel something deep within me telling me to cut alcohol out of my life when I was in my 30s. I'm 41 now and life is beautiful and clear headed. I also feel all my emotions and try to deal w them the best I can.
Since you aren't drinking anymore this may be mute, but like you I feel poisoned with just one drink and hungover. For me, it's the sugar in alcohol and the speed it hits my system because of the alcohol. I'm very sensitive to sugar. The combination makes it real easy for me to say no. I don't like feeling hungover.
You can still go out and meet up with your friends and not drink alcohol. If your "friends" can't respect your decision, maybe some new friends would benefit your health 😊
Not true. You have to drink with your friends.
@@hammerandthewrench7924you're right. Drink water, coffee, tea, etc 🍻
@@hammerandthewrench7924If you're weak and unable to say NO then yeah.
I started Dry January (no alcohol) today along with no sugar for at least the next 30 days. I'm going to add- no caffeine after midday. I am looking forward to how great I'm (hopefully!) going to feel!!
So, how did that go? 🙂
I quit smoking weed just today I’m going through with it
Eric Clapton said his problems with addiction started with sugar
I feel sugar which is in every processed food is like a gateway drug.
A lot of peeps who give up alcohol only to replace it with coke and copious amounts of surgery food.
Agreed🎉
And it is not safe. Just kills more slowly. My native friend who was proud to have never drunk alcohol died last May from liver disease. A lifetime of Coca Cola killed him !!! 4:01
Alcohol is basically sugar fermented, not surprised!
surgery food.
@abandonlife111 yes this is a new phenomenon- consuming vast amounts of surgical instruments 😂😂
Two years ago, I decided to quit drinking alcohol-not because I overused it or had a compelling reason, but simply to see what impact it might have. Since eliminating alcohol from my life, I've noticed my overall health and quality of life improve in small but meaningful ways. I sleep better, feel more energized day-to-day, and am happier overall. Based on my positive experience, I gently encourage others to consider evaluating their own relationship with alcohol. You might be surprised what positive changes-even small ones-you notice by abstaining for a set period of time.
A few notes 😊Sugar starts at 26:26 and step count on 52:17 and protein and longevity 53:49 and in many ways a nuanced discussion on a lot of debated topics but I missed a deeper discussion on whole food plant based diet and the choice of vegan protein ( high fiber, low fat) and the choice of animal protein ( no fiber, relatively high fat , high cholesterol ) 🎶🍀🎵💚
agree with you. however scientific evidence pinpoints whole food plant based is the foundation for life-long health
Thank you
Amazing how there are two apposing schools of thought on this- carnivore vs vegan. But the truth of the matter is we are omnivores and eating meat,- particularly beef is essential for good health and longevity.
Don’t let the biased studies of billionaires who want to have meat all to themselves fool you. It’s all part of the man made climate change nonsense.
Thank you!
True hero of the comments section
I'm nearly a year alcohol free. improved sleep etc.
Very good. I am about 4 months alcohol-free and my life has improved substantially.
I'm sober since March but had some wine to calm my ptsd and anxiety prior to an ankle break operation 2 weeks ago, now I'm in pain frustrated and bored not drank anything for 2weeks but feeling tempted, but keen to give sober living a real go
@@katebryson6142 alcohol-free beer or wine might help. Helped me.
Et cetera. Etc*
@@katebryson6142alcohol actually increases anxiety, notably AFTER consuming it, due to a (mini or maxi) withdrawal effect.
At 88 I have many problems but watching podcasts on my issues has been beneficial.
Like the down to earth talk in this podcast.
As a Olympian I am proud that Dr Wood is on staff at The University of Washington.
Believe in enjoying life.
Best advice, Creatin and doing a bit more exercise gradually as one can.
PLEASE have this gentleman on again for another discussion on health.
35 years ago had many lyme disease incidents with autoimmune problems afterwards.
I do enjoy life and while I contemplate death all a😮😢round me in my peers, I wish to keep enjoying life as best i can.
Thank you, looking forward to more podcasts.
I think our lives are a balancing act.
We are fortunate to have these podcasts to help us navigate .
Thanks for your story and advice and that you got over lymes
Gosh I would like to reach the age of 88 (I’m 73 1/2🙂) thank you for sharing & enjoy many years to come.
I have a ground maintenance business. I can't avoid exercise. 25k steps some days just doing my job. Might not earn the money some people do but yiur health is your wealth
Thank you for validating me here because I know alcohol disrupts my sleep! It is one of the big reasons I've stopped drinking - that and the huge decrease in productivity overall which I also relate back to how it affects my sleep. I'm honestly surprised at how many people have looked at me funny when i say that I don't like drinking even one drink because of how it affects my sleep. They insist it doesn't affect their sleep at all and start to offer other reasons why my sleep is bad - as if I'm nuts for thinking it's the alcohol. But for me, there is no question that I sleep so much better not drinking at all.
I believe if you trying to make a good change for yourself and others don’t understand and want to distract you/go against what you are trying to archive you should take a break from those people. If you don’t want to drink at all everyone should respect it with no Why? Asked unless they want to learn a better way. Stay focused and congratulations on the new mindset. 💪🏼
Yes - I agree - I have a snoring app that give me a loudness snoring number and it clearly shows higher snoring and less restful sleep when I drink a glass of wine before bed
No question! Completely agree
Please please put a menu on these long discussions so that people who want to can go to sections that interest them in particular.
In the description: 00:00:00 Should You Drink Alcohol?
00:11:35 Truth About Caffeine
00:26:21 Real Deal With Sugar
00:53:28 Eat More Protein
01:08:55 Exercise Myths
01:16:26 The Longevity Hack
01:43:00 The Top Supplements
There is one provided by the video creator. All you need to do is expand the description under the video.
And yes, someone else has provided the timestamps in this very subthread, with pretty much the same information.
There is in the video description :)
00:00:00 Should You Drink Alcohol?
00:11:35 Truth About Caffeine
00:26:21 Real Deal With Sugar
00:53:28 Eat More Protein
01:08:55 Exercise Myths
01:16:26 The Longevity Hack
01:43:00 The Top Supplements
I’ve been asking for both time-stamps AND shorter videos too - there’s absolutely no need for them to be so long.
@@d.d.mac.3773What would we do without you? Thanks so much!
I quit alcohol in mid 2022. Don’t miss it! Changed my diet at the same time. NowI need to work on getting more exercise.
Thank you, very informative! I’m a software developer. Once I drank heaps of coffee. All I can say now is “leafy greens” A bowl of cooked greens clears the mind and the clarity of thought, a real performance booster. Something to do with Nitric oxide. I learnt this from an old dude called Caldwell Esselstyn.
Superb guest. Can’t believe he isn’t more well known. Crystal clear, articulate and clearly very intelligent. I really like how he breaks down and contextualises everything. I work in the life sciences, he is clearly a very bright dude one of the best scientific communicators I’ve seen. I nearly always roll my eyes when I hear science bros talk pseudoscience, but this guy is spot on everything
If you have a look at the Fitter Food podcast, Dr Tommy Wood has been on there several times 😊
Likewise on the podcast by Paul Saladino, great stuff
I agree. What’s his name? Why is it not below the video?
Fabulous video! Very informative and balanced . Thanks 🙏
But isn't it odd that his name isn't given above? It seems at the very least discourteous.
I was over eighteen stone and lost over 3 stone in 6 months with intermittent fasting and no alcohol - and now I am at target weight - I've realised that alcohol has no place in my life. Just because I can do without it and its no dig deal to me. I don't need it. So I am now a non drinker ! 😊 Feel so good about it!
As a recovering alcoholic, I have to say: Kudos Rangan! You did it again! Wonderful episode! I am so happy we are contemporaries and as always: VIVA the Internet!
Just finished my 3rd summer in a row without booze. I think I wore out my stop button. Life is so much better now.
Are you able to break this down into sections with timestamp links? Would be very helpful for parsing through the information that we find applicable
I haven't had any alcohol or caffeine in 15+ years now, dabbled in it in my early 20s and decided its all bad for me. screw the social pressure, but now i have snow white teeth and a smooth liver 😂
😂😂😂😂
good job!
Well after being a couch potato, drinking, smoking slob for many years, I am able to control my diet, exercise and a do a lot of things right after listening to health podcasts like these. Knowledge really is power!!
Sleep is the one thing I cant get right at the moment. Hopefully I will have a handle on that too soon ish.
Wonderful! Kudos to you. Keep taking those positive steps forward.
Stunning video. Just superb.
It's good to have a "refresher" just to keep lifestyle in check.
I enjoy having a bottle of wine once a week. I run every day other than on a Saturday and I go to the gym twice a week. I eat really healthy and at 56 nearly 57 I'm totally happy with where my healths at. My blood pressure is great and all my test markers are spot on.
Lol same as me when I was 56 but at 66 things change and I wish I'd have started making the changes years ago.
Given up Alcohol one then year ago and it helped cure my mental ( depression and anxiety etc) and physical health. Best decision ever. Was a consumer for 25 years of my life and its has lot of negative effects on career, social life and health and not a single benefit looking back. Never ever again for me. ✌️😊
I made the decision to quit drinking in 2020 and stopping caffeine came not much later. I think the initial buzz from each was enjoyable and I do sometimes miss that but the benefits of staying away completely totally outweigh consuming it. Better: sleep, mood, energy, skin, drive, overall healthy feeling. No more needing one or the other to wake up or relax.
Rangan’s comments about alcohol and sleep are absolutely spot on! Perhaps the most significant short term harm from alcohol is its impact on slow wave and REM cycling. This can lower your mood and stress tolerance, turning one towards more alcohol. Really worth considering for those looking to cut back on drinking :)
I’m hearing this as I just finished a 13 hour noc shift in the PNW & had a spritzer as I warmed up my car from the 28* I worked out to this morning. I’ve been wanting to make a change in my diet the past couple months has gotten so out of control. You’re so relaxing to listen to & you have the best informative knowledge. Thank you.
This episode was about sooo much more than alcohol...the conversations about protein, sugar, and caffeine were tremendously enlightening, even more so, than the discussion about alcohol, imo
We have a handwritten note on the fridge that says 'No Alcohol' and it really has reinforced or mission to stop drinking.
You maybe could add 'love yourself', 'do something kind for your body'...or something similar.
While "no alcohol" is a start, if you get to the neuroscience, a positive command is more likely to work. Even better, is to deal with the deep, core issues, that drive the need to use alcohol (or whatever) to escape. Alcohol use is one of the biggest forms of avoidance of feeling, dealing, with life.
My husband and I recently woke up to how we had a 'creeping alcohol habit'. Family bereavements and no longer being out working had a lot to do with it. Recently, we decided to go 'dry' and so far we are doing fine. In fact, we are now wondering why we let our alcohol drinking drift upwards for so long. Grief, stress and losing a sense of purpose, I guess, fuelled the problem.
Wonderful! Kudos to you.
My Father was a life long alcoholic, he physically and mentally abused my Mother to the point where she had periodic breakdowns.
This resulted in her being taken by him to Foxboro mental institution for periods of weeks up to a month at a time.
My first recollections began at age 5. In my estimation it was him that should have been dropped off instead of her.
This went on until I moved out at age 15 and stayed with friends, joined the Navy in 1961 on my 17th birthday.
Went on with my life, but at age 80 today these memories still linger, rarely have anything to drink, primarily maybe on a holiday.
Just a note be careful the lifelong route you choose immense consequences await,he died at age 66 with an air tube in his throat!
The tobacco and alcohol industry will take away your life if you allow, screw them take control and live healthy enjoy life, you do not need any of the wares their peddling😊
Mann I’ve watched so many of these interviews with different doctors but this has got to be the best in all the senses!!
Another fantastic video. I watched this one today to do sort of a "continued education". I knew most of the topics...so the reassurance was good to hear. But I also learned some new things that I did not know...like weight gain from overeating is not just fat tissue. Keep up the great work of having great guest and asking great questions. You are awesome!!!
Moderation is a good rule. I was 59 and working 65 hours a week, walking/running 5 miles on the treadmill on my lunch and working out 30 minutes before and after work and working on my second graduate degree in the evenings, weekends etc. and a glass of red wine occasionally in the evening helped me get As. People are all different. Moderate alcohol, a cup of coffee in the morning or a few shots of espresso does the trick for me but I can do without it too. A n occasional shot of gin with dinner doesn’t seem to affect my sleep. However, what helps me sleep better is plenty of protein with dinner. I feel better fasting until dinner several times of week and drink red bush, ginger and other herb teas. Lots of vegetables, fish, occasional chicken, and omitting refined sugar and prepared foods is probably very beneficial. My lifestyle has been a lifelong habit. Hiking, fresh air, meditation, breathing techniques lead to good health too. Some people don’t have an issue with coffee or alcohol. True that stress level plays a part in how it affects us. Maybe ditching the alcohol is a good idea. It’s like sugar and not really necessary. Excellent video!
This was great. I loved how simply and clearly the information was presented - without a lot of dithering about. It came across as well-reasoned and backed by science. Thank you!
I can say that Yoga and Pilates are wonderful for calming the mind and balancing the body. Helps you connect mind and body while avoiding toxic effects in your diet.
The bottom line is ….alcohol is not good for you. However, in the short term, drinking is fun. But it comes with the price I.e. Health, poor sleep, dehydration, aging etc . So everyone has to make their own choice and ask…..Is it worth it?
I really like having a drink, but for me, I have noticed a correlation between alcohol consumption and feeling noticeably more miserable a few hours after the drink, and even running into the next day. It only takes one drink and I seem to get the alcohol blues 😮💨 for about 24 hours after, which is a real bummer because I love a good beer!
I had a beer at lunchtime a few weeks ago and I remember feeling super irritable at like 3:30-4 pm.
After I started to note much more how my body feels I have noticed as well that alcohol affects mood more that I thought. Even smaller amount, like a couple of glasses of wine can have a negative effect for a couple of days. I lose some sharpness, feeling less enthusiastic in general. It's a small effect that easily can be interpreted for something that happened in every day life, but it is the alcohol. Seen that pattern many times now.
Absolutely great video thanks 👍
Another brilliant video. Thank you
Great interview and explanations thankyou
Alcohol should be classified as a class A drug. Especially as most acts of violence have alcohol involved.
Agreed. Most “accidents” also have alcohol involved in some way. 😢
Do you have a source for that
too much profit be made with alchool, alchool violence, alchool victim, alchool...
gouvernemtn and cops love it it creat job and lower population
@@maxwellgriffithI worked in custody for a while and I can tell you from personal experience, it’s the cause of much more crime than you would believe.
That includes domestic violence too, yet most will “normalise” it as it’s become so socially acceptable
If you can’t enjoy yourself without having a drink, then you have a dependancy…..
Any amount ALWAYS alters your state of consciousness
Car-related deaths claim around 50,000 lives per year. Maybe we should ban cars, too?
And obesity claims around 2.8 million lives per year. Let's ban sugar, pizza and all fast food.
In fact let's just sit in silence in our homes eating plain bread and paying taxes until we die. We'll be perfectly safe.
Hi Rangan, I recently came across some of your CZcams videos and instantly related to your advice and keys to staying healthy. Points that resonated for me were: Any Exercise will deliver good outcomes, looking at protein, sugar, and processed foods in your diet. I'm currently 56 years old, ride MTBs on weekends, and incorporate chin-ups 3 times a week. I call myself "the lazy exerciser" and just wanted to share my experience with you in case you've heard of similar experiences or research that backs up what happened to me.
In 2013 I bought a MTB to ride with my daughter and ended up going out for weekend rides because I was "really enjoying" the experience and realized the riding was making me exercise a lot harder than I would at a gym. So I canceled my gym membership and just focused on once-a-week weekend riding (70-90min). The first thing that happened, without realizing it, was I dropped 5kg around my waist and was, in general, feeling stronger and had more energy. This was great but I started thinking about my upper body strength, so I decided it had to be something at home because I hated going to gyms. I decided to install a chin-up bar, so every Mon, Wed, and Fri morning I would do 1 set of 10 chin-ups. At first, I couldn't do 10 but over time my strength improved and this routine became an automatic part of my get up and go work routine. It's almost as if I'm not exercising as it's so quick to do and it became a permanent change in my daily routine. I didn't think doing so little exercise would make such a difference, but it has and I think sometimes people burden themselves with exercise programs rather than taking the slow approach of baby steps, seeing improvements, and adding small additions that are tailored to suit your lifestyle.
I wonder if there could be such a thing as “The Easy exercise” program. Something along these lines could successfully help a large part of the population. So many people say, I keep giving up exercise, they are too old, hate exercise because of past experiences, don’t have the time, etc... Although this may not be the ideal program it may be a more achievable and permanent change for most. It would be helping them get to "Level 1 exercise” and I believe the health benefits could be significant over the long term. I understand that diet and and sleep are critical factors as well but exercise takes time and effort and is so powerful.
When people ask me about my exercise program they don’t quite believe so little exercise actually works. I now have about 6 other MTB riders who come each weekend for the 90min ride.
Anyway, I hope this is of interest to you, and thanks for all your great advice. Regards Anthony, from Downunder
So many folks hate going to gyms…! Good on you for finding an at-home way to keep fit. 👍
I'm so grateful for your comment Anthony. Do you have a CZcams channel?
Hi Wendy, no don't have a channel but maybe I should start one. Stay healthy, kind and positive 😀@@WendyNicholls
Eye opening....Thanks!
I don't consume alcohol at all now and it has been more than a year now. I don't feel the urge for it like i did a few years ago. After this video i plan on reducing the amount of sugar and caffein i consume as well. Since i drink like 3-4 cups of coffee each day. When it comes to sugar i tend to lose control sometimes.
We're here for a short time and a good time, not a long, stressful time.
Most elderly ppl get weak, fall and die. They get aches and pains so they quit walking, they quit exercising, they quit moving. I've seen it time and time again. I used to tell my dad, take a Tylenol and walk anyway. If you quit walking the pain will get worse. He lived to be 95 and walked till the day he died, he fell in a nursing home and died that day last July. He had all his own teeth. He avoided sweets, ate fruit in season, ate nose to tail, didn't drink or smoke, went dancing a lot with my mom till she passed. He only had a heart issue late in life and needed a pacemaker. Keep moving, socializing, walking and eating like your grandparents. oh he also spoke his mind, he didn't hold back to anyone and everyone. He lived his way.
Hi doctor! I’m 50 years old, and I have ADPKD, I’m on tolvaptan, liver is ok….. I’m eating (most of the days) once a day, low carbs(no sweets!!! No Juices!) and I have a problem with my capillary circulation (raynaud’s syndrome-undiagnosed). I have found out that @50ml of port wine will help with circulation and with headaches from cold, my hands and feet Color will get back to normal…. I think is the best medicine….!
Alcohol is the only thing that helps with a cough.
Wonderful interview, thank you so much very informative
I was a heavy drinker and got told you cant do it in moderation you have to give up completely.....I'd say that's a cop out on accountability. I have successfully reduced drink in a big way and drink a couple of beers every 2 or 3 weeks and I feel great. No big sessions, just one or two when watching footy.
Great advice with moderation humility and considering individual differences. Thank you!
I’d love to see you interview Anthony William on this topic. You would learn exactly what is happening in the brain and liver when alcohol is consumed and the truth behind caffeine.
Very informative and interesting podcast with an expert who is easy to listen to and understand. Thank you.
Great guest ... He lays all these different specific to eating in a well organized, non-BS manner...
For my lung problem moderate to severe asthma…1/4 cup of warm bourbon…1 tablespoon of manukau honey 1 tablespoons lemon with cayenne pepper mixed together…clears my lungs….helps me breathe better…..
amazing advice about upping protein intake -- in order to satiate -- THANKS !
just watched a couple short interviews with charlie munger(who is 99 already) and warren buffett on what they eat and whether or not they exercise and then watch this...
6:23 also I picture it being far more common to be drinking something like a
What a great discussion! I have always followed the nutritional path and really got into the aesthetics of wine. I was drinking 4 oz with a great meal every night and I have experimented being away from it as well. With my blood work while drinking wine my tryglicerides are 37 and HDL 122 and my doc always says you are like you live in the bush! My blood work without that glass of wine my tryglicerides went up to 47 and HDL dropped to 215! Still good but this really makes me think I don’t need it but sure enjoy it with our meal !
You are appreciated!
Andrew Huberman was my catalyst too!
"Stopped" about 10 months ago after Huberman youtube. Did have 1 drink a month on average, generally when traveling. Now visiting Hakodate in Hokkaido-Japan. Wanted to taste their wine. Great fruity wine. But I did feel my liver afterwards and a king of "discomfort". So back to sobriety.
Stay sober my friend.
I went 70 days no alcohol earlier this year. Don't hate me but it was the most depressing thing I've ever done. I'm not a heavy drinker BTW.
If not having it was that depressing maybe that says something about an addiction 🤔
This is a fantastic podcas,t personally interested in the part when he talks about the difference between strength and muscle mass. It really mad me realise that i shouldn't be seeking to get loads of muscle for my health but just to get stronger
Thank you very much , i love Ajahn’s approach
Excellent content - subscribed!
After drinking a fine glass of whiskey last weekend i cant wait for the coming weekend 🥃 together with a nice pizza, perfect
The old cultures that drink alcohol, are not at all drinking the alcohol out here in the west. I grew up in one of those oldest places where we made our own wine for the home, but not only the quality of the grapes and soil was extremely high quality, there were also no intervention or additives to culture the process. Another key component is that we would start drinking mid process and it would rarely be the case that 100% of the sugars would have converted to alcohol. You're looking at 3-5% alcohol content vs 13-15% in wine today. It's almost like drinking kambucha, rather then alcohol, but we did call it wine, because if we left it to complete the process, it would be wine with higher alcoholic content. Just a thought.
About protein (or more clearly amino acid intake), the body can store carbs, fats, minerals etc but not amino acids. We can make all but 9 amino acids but we need to ingest the essential 9. Autophagy is a means where the body recycles proteins back into amino acids, where they can then be recycled and recreated into the proteins the body needs. Can you comment on the idea that if we continually ingest a high amino acid intake the body has less need to recycle all the old garbage proteins leading onto long term chronic problems like cancer etc. This could explain why lower protein diets are associated with longevity, eg blue zones, vegans etc. Also can you comment that strength training also increases protein demand and thus forces the body to recycle amino acids thus helping to clear out the old garbage proteins. Too much amino acid intake negates some of the autophagy benefits.
First time watch, very informative watch. 3-years sober also.
Sugar is the most problematic for me, this new year I’m cutting it out for 30 days just to see how I feel.
Great guest, thanks.
As always...everything in moderation. We do like to complicate things.
try cocaine in moderation, see how it goes
I do. All good here.
Excellent discussion
It’s like giving it the run around. People seem scared to admit having alcohol is literally poison. Also watch Huberman’s alcohol episode and the book quit like a woman.
It’s because of cognitive dissonance & denial. They don’t want to quit because they will realize they are addicted when quitting becomes hard
I have seen many alcoholics with and without personality issues. I have seen people consume alcohol with the right foods and the correct amount and not exhibit or experience an health or mental problems. I have also seen people consume a lot of alcohol on an empty stomach and have a series of health and mental problems. My point is one has to know the type of alcohol to consume, with what foods, the amount, and the span of time to do in so to more likely prevent both mental and physical health problems.
@@littlemissmuffet8607 It's also because the marketing around booze. All the lies they've convinced people to believe. Such as "I can't have fun without it."
If you eat one slice of bread ,you consumed about ten percent of alcohol ,there is no single precise formula in this contemporary world to advise you to stay how to be healthy and how to be happy.
See many daily users of alcohol stay healthy in their 80 s ..
@@saseedarankoottala4306 Very interesting. I do not consume alcohol daily. Only socially and it is almost always beer or occasionally wine (even less because I find wine to either too sweet and/or too dry). I find whiskey, rum, Vodka, etc to be too strong for me.
Would love to stop with caffeine. I'm one of those guys that gets irritated about nothing when I drink 3 cups of coffee per day.
Have quit for a month before, but I feel that was too short to really come back to baseline psychologically. The first two days, sure you'll feel a bit drowsy and might encounter a headache depending on how much you had before. But I must admit this is the hardest one for me. Quitting alcohol is much easier for me, but I don't want to say that is the same for everybody. Anybody struggling with any sort of addiction is to be taken seriously.
I agree with the comments about psilocybin therapy being able to help, as well as being truthful to yourself and stop running from who you are and what you feel. ❤
Also, the original study looked at those who were teatotalers in the moment; like some were only recently tea drinkers BECAUSE they’d consumed a lot of booze in prior years and were suffering health effects so quit drinking.
The sick quitter effect.
Its quite ironic, alcohol does more damage than any other drug on the planet(nicotine a close second) yet its legal and accepted in most societies.
11 months sober and it's truth,life is amazing
Alcohol affects my sleep more than caffeine.
me too, in a very negative way. After coffee,I wake tired the next day, and slow, but after EtOH, I hurt bodily and have bad brain fog (in the past. I haven't been drinking alcohol in years).
We did dry January and kept going. We drink NA beer and feel great 🍺
1:15:01 please dont go from couch to sprints at any age!
Amazing conversation, thankyou....
Also check out this wonderful book;
"Why we get sick" Benjamin Bikman, PhD!
I'm a bit bemused by this puritanical approach. Lots of extra energy.. for what? I enjoy a drink. I won't be stopping. We're all going to die, no matter what. We're are going to get old, no matter what. Enjoy life.
Obviously consuming too much hard liquor is more detrimental to anyone than drinking plenty of beer or wine. I notice that for consuming alcohol with carbohydrates, refined flour, and processed foods, gives me more trouble health wise than with just meats and a vegetable with a low sugar inder.
Who is he? Not in the title and interview starts without any introduction. Perhaps get him on with Prof Robert Lustig to talk about sugar as there are clear differences in what they are saying.
How can you say people don't want to give up alcohol!? There are many people now realising they don't need to numb out. I didn't fight against giving up, it was a relief and a total game changer to do that! It doesn't have to be hard. It's just a decision.
since a kid in our family we never missed having a good bottle of red wine and extra virgin olive oil. Life is good. Extra virgin olive oil (EVOO) and red wine (RW) represent two of the richest sources of phenolic compounds.
"Not drinking alcohol might be worse for health than drinking some". This might also be not directly related to the alcohol itself, but to the context in which you drink it aka seeing friends or loved ones and having a drink and a good chat! Which very obviously has benefits. Also the frustration that might come with entirely avoiding drinking in a society where most people drink at least occasionally might be at play. And beer's fermentation is good for the gut, there might be some compounds in wine that are good for health too, there are lots of parameters!
But yeah, everything in moderation and while listening the body is probably the best approach overall ♥
Yes. Nearly all of the studies for diet are epidemiological (survey, association only) based. Not longitudinal nor even close to the holy grain of research, e.g. the randomized, double-blind, placebo-controlled, crossover study. As they are so expensive and hard to do as imagine trying to find so many patients who'd essentially eat the same exact things for decades...
To your point, a Proverb (15:17) states: "Better is a dish of vegetables where love is Than a fattened ox served with hatred."
Moderation kills.
Yes. If you have one drink or two drinks a week and you enjoy it and it relieves your stress that’s a health benefit.
I rarely drink, maybe only once a week or more in social situations that happen once or twice a month. However, I'd rather consume a good glass of red or a beer rather than a coke or similar soft drinks
Is it me or why is it l can never find who the interview is with..name please
Isn't this the same old information, we all know by now that alcohol, smoking, bad diet and sugar is bad for you and exercising is good for you
Interesting to hear the comments about animal food in the blue zones. Ancel Keyes famously collected his Greek data during lent! I would be really interested to hear you discuss Weston A Price's studies
It's not just about how muc u drink, what u drink or when n what quantity.... It also matter wat age person is drinking in what era and generation.
My uncle has been drinking since 4 decades that's 40+ years, he is already 60+ ahe n he drinks only desi...
He still wakes up at 6, go to farm doesnhis daily duty n comes back eat lunch or dinner n sleep after having drink.
What matters most is ur genetic, what u have been eating ur whole life and what quality of food u have consumed in ur growing period..
My uncle who's 25 years older is fitter than me., coz ivbn leaving in Mumbai with manipulate ld or adulterated food milk veggies n fruits also water which is chlorinated most of the time but uncle tills recent years have consumed raw and organic food as it was available at native place. Also raw n fresh water full off all required minerals n metals un filtered. 😅
Today's generation is not drinking water they r only consuming H2O😅 ....
Prof Spector did a long term study on identical twins, which showed that genetics has little impact on general health, but variable factors are more significant, eg diet, alcohol, cardiovascular activity etc. Complex subject, but genetics is not such a big factor as scientists used to think. See Zoe health study/podcasts
@@veritybonwitt9105 Genetics is still a huge factor. The Blank Slate theory has been debunked long ago when studies done.on identical twins separated at birth showed they had the same life outcomes.
Your uncle is a working alcoholic. It’s common everywhere.