75 years old. No aches or pains, no meds. Regularly climb the 8 flights to my apartment. No grocery carts on wheels. Parking spot furthest away, and carry heavy groceries by hand. Never went to a gym. Does 5 to 6000 steps a day. Some moderate weight lifting and stretching. Feel better than in my 40s, told I look early 60s. Just keep moving, and educate yourself on what and when you eat.
My Dad parked up a steep short hill from his work for 20-30yrs. It was enough to get your heart pumping. He believed that is what kept him stronger than average into his mid 80’s.
For those who say they can’t exercise because of xyz reason, here is my experience of the last four years. I had a significant back injury in 2018 at age 32. I could barely walk, plus I was dealing with several chronic illnesses, was fatigued and in pain, but I knew I needed to move my body to help it heal, because humans are meant to be kinetic. However, all I could do was *very* gentle Pilates. Even physical therapy was too intense. So I did Pilates twice a week, and then I was strong enough to do three times a week, then four, then I could start swimming, then walking for ten minutes, then twenty, then I could start resistance bands, then body weight exercises, then deadlifting, then walking an hour, then adding jump rope for twenty seconds, then elliptical intervals. It took FOUR YEARS to get to my current level of fitness, and I’m still working on back strength, endurance, and cardio capacity. I am not healed yet or totally out of pain, but I am better than I was a month ago, markedly better than six months ago, and a different human than I was in 2018. There are extremely gentle exercise options that allow you to progressively increase at your own pace, it takes consistency and dedication. You can do this.
Agreed. I’m in my mid 50s. I started physical training a little more than a year and a half ago. I tried hard at the beginning, then I had to back off and restart at a much lower level. But month by month by month I kept going. And I am in so much better condition today than I was then. I’m not where I want to be, but time and consistency are powerful tools for getting there.
Yeah I have a nerve condition that’s considered incurable, but I have relieved it by about 80% with mainly cycling. The thing is, you have chronic pain, exercise can definitely aggravate the pain at first and it makes total sense why you don’t wanna add any pain to an already painful life. It’s just one of those obnoxious humps you have to get over. I’m glad I stuck with it even when it hurt really bad because now I’m off just about all medications
I am a 29 year old who just survived metastatic testicular cancer. I'm a Marine veteran so I started lifting at 18 and have been very disciplined about my fitness since. I was squatting 405lbs, benching 315lbs and deadlifting 425lbs and running under a 7 min mile prior to treatment. I really attribute my survivorship to faith, family, and fitness. It's anecdotal but I do believe my prior fitness level, muscle mass, and overall healthier diet directly contributed to my ability to beat cancer. Exercise literally saved my life.
Couldn’t agree more. As a part of the physical medicine team in a hospital, I can tell you there is a completely different recovery track of a person that’s in great physical fitness vs someone whose not. We had a dude initiated and sedated for 3 weeks, teaches, and docs removes sedation we got him out of bed. He popped right up and was about to stand and walk a little. Incredible for first time out of bed after that length of sedation. My other patients could be sedated for 2 weeks and can’t even sit on the edge of the bed without two people holding them up with max assist. Physical fitness makes a huge difference
Yeap this right here! I went through a window in my sleep and cut my wrist, ulnar artery, nerve and all the tendons in my wrist were severed. Lost almost 2 liters of blood and was still up and moving around once the ambulance came with a tourniquet. when I got to hospital they were surprised I was so alert considering how white I was. I put this down to being a extreme athlete and having a very strong heart!
I'm a 68 year old female who has been working out for 50 years and it is the key! I practice strength, cardio with yoga and meditation. My diet is ok I eat anything I want and will keep working out till I die! Great info!
I still can’t believe the podcast is free! The information from these high-level MDs was incredible. Exercise is King, Diet is Queen, gotta have both to have a Kingdom in order.
Exercise is hard. You get sweaty and tired. Taking pills is easy. In all seriousness, I actually did ask my doctor at the time why doctors don't prescribe exercise and medicinal eating. He replied that his experience was most of his patient's habits of being sedentary and eating junk and processed foods were so ingrained, they were so habituated to them, that they could not or would not make the adjustments.
This is the crux of the matter. Most people are just not physical. I even bought one of my friends some exercise equipment for his birthday, but he rarely uses it. You can do only so much to encourage people.
I’m a MD. I tell my patients to exercise but the vast majority of patients don’t take my exercise recommendation. They just don’t have the will to do it until they get a heart attack. It’s human nature, unfortunately.
I am sixty years old, I have been carnivore for two years now. About six months into carnivore I was watching Shawn Baker and he suggested doing a hundred pushups a day for the month. I was feeling so much better because of carnivore I decided to join him. It took a little while to get up to speed, but now I do four sets of 45 pushups and four sets of 15 pullups every day as well as hiking five to ten kilometers three times a week. I have never felt better directly because of the increase in exercise. My overall strength has improved so much I have decided to start lifting heavy weights as well. Carnivore helped but the exercise is what really made the difference. PS> I have also lost 77 pounds of fat and several metabolic diseases such as lifelong migraines, skin conditions, severe acid reflux to name just a few. Eat meat, move your ass and be well.
Mathew G, I usually have a pound of bacon and six eggs for breakfast at around one or two in the afternoon, then I will have at between one and two pounds of beef, steak,roast or ground with two tablespoons of butter at around six pm. I change things up as I find deals on other meats, pork, chicken,salmon,sardines,oysters, etc. I drink only water and electrolytes, and salt my meat to taste.
Nutrition is still the single biggest lever with regard to health and wellness. In terms of health and wellness, the most important factors from most important down: 1. Diet/nutrition 2. Exercise 3. Outside/sunlight 4. Sleep
Exercise is actually last. If you work out, but don't sleep well you'll eventually get sick. If you don't eat well and work out you'll eventually get sick. Same thing with sunlight. I've tried this and been working out since tee ball. In my late 20s I was bench pressing over 315lbs and squatting of 400lbs naturally. My diet was not the best and I didn't sleep well. Guess what? I got sick. Now I eat well and sleep well and my exercise is on a "less is more" basis. I do short high intensity work outs. I do 1 or 2 working sets after a warm up and jogging/ sprinting. That's goes for everyone unless you're an alien.
@@mikieemiike3979 well, my presumption is that you have all of these factors fairly on point. But your point is well taken. I have a colleague who is just as big as a house in terms of obesity. The guy is 300+ pounds but stupid strong. This guy in the gym literally works out with 350 pounds plus on the bench press. He’s squats 500+ pounds regularly. So he exercises and is strong, but I would argue that he is not very healthy because he is still very fat. He is just one of those genetic freaks that has this ungodly amount of strength. And I think to myself, if this guy actually got everything on point and moved down to a normal height appropriate weight, he would be just phenomenal in terms of his health. The main issue with him being that he just eats massive amounts of absolute garbage. But in terms of muscle raw strength, the guy is just a statistical outlier It’s crazy how strong he is. The guy literally does sets of bench presses with four plates on each side of the bar. So 400 or so pounds But ultimately again to your point, is this exercise that he’s doing significantly improving any of his health metrics? I mean, the guy is fat as fuck, eats garbage, so does this heavy weight that he throws around do you anything in terms of improving his health in relation to his fat mass not budging at all ever? It doesn’t seem that he’s in there to ever move the lever with regard to losing weight and losing fat mass. His workouts are simply about facilitating and maintaining his raw strength.
I’m 64. Baby sat my 3yr old grandson for the whole weekend. I was so happy that I’m strong enough to pick him up and swing him around and to run when he wants to race with me. I love your podcasts and your valuable information.
This is very true! I have lupus and other autoimmune disease and any type of exercise would throw me right into a lupus flare. Just walking would cause my complete body to shut down. I actually started with some supplements, watching this channel and walking when I could, and slowly but surely I have turned this around. I am still working on it but it's possible to turn this around!
I'm in a similar situation, Hashimoto's and Ehlers Danlos. I'm finally losing a little weight, 10 pounds, 3" off my waistline. Low & slow, my friend. As we get stronger we can take on more exercise. And yes, we can regain quality of life. Stay strong my friend ❤
@@cthornton523 good luck on your health journey my friend. I recently made a lot of progress losing weight by watching my glucose spikes. We got this !
@Henry lhd2 Yes I've heard about fasting and adequate amounts of vitamin d3. My niece has had bad flare ups lately and I'm trying to get my brother to get her to start fasting and supplementing with vit d3 because the hospital doesn't even bother looking at her vitamin d levels! Nope they were quick to put her on meds instead. And this is a children's hospital she's staying at.
@Henry lhd2 Great minds think alike, I follow those docs too. I do K2D3 & other supps, an 8 hr feeding window, quit sugar & wine, limit corn, soy, wheat and dairy, high protein low carb. Just started iodine. Took about 6 months for body composition to change, at 8 months of all this I had measurable improvement. Glad you are also feeling better, good luck with your goal.
I'm exercising while listening to this! I'm almost 60 and my goals in exercising are to reduce/eliminate pain and be able to stay active, especially hiking.
I’ve worked out in the local gym for a few years doing the 3x10 muscle group routine and going nowhere. Started a 3x5 powerlifting routine and this changed my life. I’m getting stronger and stronger each week and bulking up, I’m turning 56 next week. The “squat” is probably the best exercise you can ever do then there’s the deadlift, press and bench press. All of these exercises came from everyday life. Lifting and pushing.
Hey Mike, you asked in a video last week why more people are focused on nutrition vs exercise. As someone who’s been on a weightloss journey for a long time I think part of the reason is for the last couple of years a lot of people were pushing the notion that “if your diet isn’t right you will not lose weight no matter how much you exercise. OR you can’t outwork a bad diet. OR weight loss is 80% diet 20% exercise.” Even when I started keto one of the things I always heard was “I’ve lost so much weight just doing keto and not exercising.” So maybe that’s why folks have thought less of exercise as of late. Idk that’s just my .02. Not making excuses for these folks or anything that’s just what I’ve observed. Be well, Mike! Thanks for all that you do!
Everything you said is correct. If you are overeating you will not lose weight. I think his argument would hold stronger if he just held the position that exercise reduces the risk of chronic diseases. I notice he said that there is literature out there that folks who have more muscle mass are less likely to develop morbid diseases. But chances are those individuals have their diets on check. So is this a correlation and maybe not causation scenario? Fitness junkies who value their strength progression in the gym or do it for aesthetics have good eating habits.
Yeah you'll lose weight in the kitchen both fat and muscle. You exercise for health and to keep or build muscle. Do you want to lose weight or fat? Want to be healthy or weak and frail?
I love Attia’s rule! I’ve been saying this for years. I’m 52 YO female and feel so fortunate that I’ve been active my entire life. Feel like it’s paying off in spades now that I’m going through menopause. Recently had knee surgery and hated the feeling of the 3 months of minimal activity and it really made me realize how important workouts are for my weight maintenance and overall well being. 💪🏻
I'm 27 & I'm so glad I learned this from a young age. Been working out consistently since I was in my teens. Thanks a lot for sharing, always love how informative your videos are ❤
Ikr, feels amazing knowing you're on the right track, at the earliest age possible Coming from an obese family, people can't believe I've spent most of my life as a lazy, sugar chugging kid Keep at it 🙃
Same thing for me, and I did a lot of mistakes early, but now I can help people willing to be helped. And starting to notice how my childhoodfriends have started to get fat and tired... Too tired to do anything about it.
My rule: Find the exercise you look forward to, not the one you dread. Personally, just for example, I will bike or hike for hours, but I won't jog or go to a fitness center. For someone else it might be the opposite. I just recommend finding the most pleasurable form of exercise, which can also include cranking up the music and dancing wildly around the living room. 😉
Hello Mike. I just want to express gratitude because I have been following many influencers on health topic and for quite some time now, I have been really enjoying your approach to the conversation. Less gimmicky and much more common sense. Thanks to you I started priorize excersize instead of going crazy with fasting techniques or small food details. I really appreciate all the information that you have been pushing here. Thank you! Regards from Spain
I'm 46 and have been working out daily and eating a healthy diet for 27 years. I mix 4 days weight lifting and 3 days cardio. I also stay active when I'm not exercising by going on long dog walks, gardening, etc. I feel like I'm in the best shape of my life and have the energy of someone in their 20s. I don't take any prescription drugs and my recent health/blood work was perfect (resting heart rate is 48, BP of 108/65, A1C of 4.2). For me it's pretty easy because I absolutely love working out. Motivation has never been a problem. Unless I'm extremely sick, I've never missed a day because "I just don't feel like working out". Deadlifts are my favorite because they tax the entire body. After I finish my 4th set of 8-12 reps I feel euphoric. It's hard as hell but I love it. I do feel blessed I never experienced a major injury, just minor tendonitis here and there. Staying active is so important. I feel sad when I see my friends and family who are about the same age as me on all kinds of prescription drugs and they get winded just walking across the room. Not the best quality of life IMO.
I get where you're coming from (47 yr old female here), but i was so weak that it took almost going complete carnivore before i had the strength for weights again. I don't think it's wise to put a poorly nourished body through exercise. Some nutrition has to come first. Loved the vid tho, thank you!
I agree with this completely. Personally, I have been dealing with an autoimmune condition and fatigue for years, which has made it difficult to exercise with any consistency. On the other hand, diet is something I am able to control and manage. I'd like to work out more often and with greater intensity... just like I used to.
Not sure if you'll be reading this.. but I had a great-granmother who lived to be 98 and my husbands grandmother also lived to be 96/97.. Both ladies, I think I can safely assume - never visited a gym in their life... but both walked A LOT in their lifetime. My GGM did nordic skiing until she was into her late 80s (she lived in the mountains and had slopes right outside her front door during winter) in summer she went for a walk in the forest multiple times a week. My husbands GM lived in a rural part on a Caribbean island - again no gym in sight - but a lot of walking - maybe 1-1.5 miles to the nearest village. In her old age she would take a taxi home (uphill) from the village. But she had about 140 steps she had to take regardless - up to her house built on a hill. It is hard for me to imagine that either one of those two ladies EVER did any resistance training to build muscle strength... and still lived to be nearly 100.
I do both. I couldn't exercise more intensely until I was metabolically in balance. Vitamin D3 was what made the biggest difference, but then I am older. As time went on, I added a daily multivitamin and some other supplements that I need. Hope this helps someone.
I was going to say the same thing. Supplementation and keto helped me get my energy levels back so I could exercise the way I used to after getting lyme disease.
i had the same experience. I am avidly into fitness and health and began experiencing abnormal fatigue. I discovered my D levels were nonexistent. After high dose supplementing for a few weeks(this was years ago) and then taking normal amounts regularly I got my energy back. It helps with immunity also which makes sense. Advice: Get your D levels on track!
I have watched many really great videos that you have put out but I really think that this one was the most informative. It helps to explain why my friends and I are still alive. I am 63, fat, and have a not so great diet. My sister is 65, fat, and has a very bad diet. My friend is 64, used to weigh 350 pounds, and is addicted to opioids. We all three exercise at the gym, walk, and work outside. In 2021 COVID-19 came, people got very sick and some people died. We lost friends and family but even though all three of us got COVID-19 we didn't get very sick. I have wondered if we did okay because we exercised and we're outside all day. We will never know for sure but I know of younger, healthier people who didn't fair as well.
exercise is addiction.. I loves it so much.. from yoga, calisthenic , taekwando, running etc.. the more I do exercise the more I want more hard workout... my body loves it
Focus on exercising and eating well. If you start watching some of these channels you'll become paralyzed by what to do. Paralysis by analysis. Try not to eat processed food and don't succumb to how we were brought up with 3 big meals a day. Also, don't go to Costco and buy things that say KETO. I was just in a Costco and I think most every isle had something KETO on it. Even if the ingredients are healthy, most of those KETO products have a ton of calories.
Thanks for this! I couldn’t agree more with the Attia protocol! I was a high level competitive swimmer in my youth and have not stopped working out since I was 7. I’m 50 years old with a six pack. It does get harder to get up in the early morning but I can tell you that not once, not once, have I felt worse after my workout theni did before. Exercise IS MEDICINE!
Mike, you are right up there with my financial advisor! Right now I’m depositing push-ups, got a way to go, but your inspiration will get me to a hundred!
Watching Mick Jagger exercises after his heart surgery which can be seen on CZcams. It’s amazing and he’s nearly 80! It confirms all that you talk about. Thank you 🙏
Exercise is very important but nutrition is even more important. I gave been lifting since I was 10...1975. I retired at 53 due to extreme metabolic fatigue. 6 months after I retired, with nothing to do, I quit the gym. I had no energy to live let alone lift. I was out of the gym for 5 months, until I learned a few things about metabolic pathways and their need for cofactors. 10 days after starting my supplement protocol, I was back in the gym lifting circles around men 25 years younger. I'm 57 now and back at my old job. I've also been asked to complete in body building competitions!
I have concerns about age related fatigue sometimes (had never experienced this before), especially since I think it’s partly/mainly induced by my exercise regime. Can you talk more about what you learned about metabolic pathways, the cofactors, and what supplements have helped. Very interesting! I’ve been wondering about this very topic as I want to continue happily training for the rest of my days. Thank you. How fantastic you turned it all around and are thriving now!!
I'm anxiously awaiting Peter Attia's. You know that will be a plethora knowledge of epic proportion. Dr. Rhonda Patrick just posted today that exercise reduces the risk of cancer as well. You can't go wrong with weight training and whatever cardio tickles your fancy. Exercise should be a good time!
51 y/o male ….just signed up for Iron man # 3. I love having big goals to reach for. The more I workout, the better I want to eat before and after my workouts and work on recovery. The older you get, the more the little things matter.
NIce video. Dr Attia addressed the decline in strength as we age in his newsletter. He said essentially that the motor neurons (the nerve cells that activate muscle cells) become less dense as we age, making it harder to recruit the muscle fibers necessary to lift heavier. However, he also pointed out that we can offset this by raising the intensity of our training. In short, i believe older people need to work even harder and not "take it easy" because we are aging.
I mentioned Les Mills Body Pump before. Body Pump is not designed to gain huge amount of muscles. Instead, it is designed to optimize muscle strength and neuromuscular nervous system. You won't become being able to deadlift 1,000 pounds doing Body Pump, but you will develop a highly optimized muscle/strength/nervous system which is a functional fitness in daily life. The key is, again, increase weights as you progress with good forms (a good squat form, non-swinging biceps curls, and so on).
Great video Mike! As always! The reason I think nutrition is extremely important is because once you get your nutrition right, naturally you'll start doing all these other things (like exercise) that keep improving your fitness and health (and life). But it's true that worrying too much about small things it's not worth it, when your nutrition and exercise are optimal. Love Andrew Huberman too! I learn so much from all of you! Thanks!!
Sleep is your Ace. 7-9 hours of sleep is paramount to exercise and nutrition. Without it you lose 30-40% of the benefits you get from diet and exercise. Not to mention an approximate 40% increase in promoting basically every disease.
This was great. I always laugh to myself when I'm sitting in a room with a group of friends and they get so heated and debate over types of diets and this and that when really none of them even show up to the gym more than twice a week...I hope Attia's rule does get out this is the mentality everyone needs. I think the message here is not saying screw diet and nutrition and focus only on exercise. It's all the little "hacks" people are trying to find or avoid before actually going out to do the work.
love that rule! Because of him I sought to focus on exercise and have been working on my grip and can not only hang but can also now do monkey bars. I’m definitely going to pursue the rest of the items on the list of Dr. Attia! 🤓 Thanks for sharing this!
I like it!!! Solid video. I don't use a barbell regularly. I do the 410 as my warm-up. 10 pull-ups 10 chin-ups 10 push-ups 10 squats In my head everyone should be do 10 pull-ups before talking nutrition. But I respect the doc so for y'all 10 deadlifts 💪🏋♂️
I have lived with working out all my life and at 62 other then my hip which is sch to be replaced I feel great. If I was lean or fat I always trained. Now the I want to 100 and fit getting lean has taken a higher priority. I have switch to the time restricted eating and my last meal is a 4. So I do 18x6 or 20x4 most of the time and once a week a straight 36 fast. Normally on Monday. Also I still train hard a s ever. I don’t know any other way. I will restrict how heavy I go. Injuries at this age take to long to recover. Thank you for being out there spreading the word. Dr Derek Frazier DC
He has his own channel on which discusses what an overall exercise program looks like. He's big into strength training but also advocates doing 4x40mins in zone 2 for aerobic capacity. You should be hitting all muscle fiber types and energy systems. So he also also recommends hitting zone 5 once a week also. He does strength training too and says if he misses one of those he'll reschedule it
Exercise, especially strength training, is important. Probably more in a calisthenics functional way than a body building way.. but the way you eat is more important. I've been doing strength training for 3 years and it helps a lot. But it's not close to enough. Only when I went strict carnivore, much like Dr. Anthony Chaffee, I got rid of all my health concerns.. depression, anxiety, skin issues, energy issues, panic attacks and so on. I have energy throughout the day. Before I changed my nutrition I had a hard time keeping my exercise routines up. I just lacked the energy and motivation. Now I'm sitting here having to be careful to not overdo it. What you put in your body is key. Not supplements. Food.
My morning routine Alternate nostril breath EFT tapping The five rites(yoga) 15 w/o 15 free weights Crunches Twists Upper body one day Lower the next I drink one protein power shake, one nad tab, herbs I’m 67 years young 5’3 120 lbs. I’ve never had a serious illness or surgery. I love your vids! And …yes… I’m a pretty hot, little,not so old lady😊😊😊😊 Oh and I’m a hairstylist 🎉
How I cured my eating disorder, started lifting weights. When I'm feeling anxious I go for a walk outside and feel 100% better. Along with cold showers, ice baths and sauna. Never felt better.
Most often it comes down to the mental part. Desire to train. Stress resilliance. Brain energy. Work ethic. What people don’t realize is that all these factors are at least 50 % genetic.
Its the clarity of thought, which Dr. Peter Attia has always exemplified, which has made me a long time follower of his - since 2012 when became a rising star on the low carb scene. He is really able to cut through all the background noise and really get to the heart of the matter. I am convinced that his incisive and systematic way of looking at things is, in part, due to his background as an engineer, before he went into medicine. Engineers have an unrivaled ability to dissect complex problems and sift through what is essential and what is not. Its the reason why so many of my favorite experts in the health space had or have engineering backgrounds - Dr. Ted Naiman, Dr. Jason Fung, Dr. Richard Bernstein, Ivor Cummins, Dave Feldman, and Marty Kendall. The work of these men has been so illuminating. Their contributions prove that, however specialized the field, sometimes the most brilliant insights occur from people who are outside said area of expertise.
Great information. I have watched and participated in weight loss programs, pills, supplements. The only thing that has worked hasn't been a program or a pill but a process. logging my food intake, reducing chemicals that have adverse affects, working out, walking, hiking, sleeping and getting up early to get my workouts in. The decision to change the way I was living was difficult but doing it one piece at a time has certainly changed me. I started out at 278 lbs and now I'm 173 lbs focused on building strength and endurance. It's never to late to start, I wish I didn't wait until I hit 50 to start making those changes.
I love your opening statement. I did the same thing, and then I heard this in an interview (isch): "You don't deserve to discuss that, _yet_ " That really hit me. Basics first!
Thanks, I have been in a funk since an illness and some life events stopped me from working out for a few weeks. I needed a kick in the rear! Did my workout while watching your video!👍🏻
Before NMN, I simply did not have the energy to exercise! It’s a total game changer when you can breathe better and don’t get sore for days afterwards. Thank a to NMN! All these experts telling you just to go out and excercise don’t understand that some of us need NMN to get going.
I train with a Pilate coach and swim 45m-1hour laps 4x a week with 3 day rest to do whatever I want. Love your vlogs for all the great info! 😃Know your own body and treat it well, without health, life is very hard! My father passed away at 88 from Covid and dementia while hospitalized and on like 18 prescriptions. Mom was literally at death’s door due to Covid exposure infection, but I switch her primary physician and she prescribed 6month physical therapy when mom was discharged. And we just celebrated her 80th this June and she just learned to swim….and now only on 2 supplements and Statin. Please keep up your awesome work! Thank you!
Interval/circuit type exercise and a foundation of meat and vegetables are the simple formula for success and longevity. Second is stretching/flexibility activities.
It's so funny I was talking to my friend about this today. So many people are 20 to 50 lb overweight eating the standard American diet gaining 2 lb a year but if they exercised a few hours a week they could offset diabetes, the 2 lb weight gain and a bunch of other health issues. Exercise is mandatory just like an oil change in your car especially the older you get. Cost nothing there is no excuse
Awesome message! Also I do think that insulin response is way overrated (in the context of "it shouldn't rise higher than 100mg/dl" or something like that) if it occurs post prandial and lowers adequately. If you can handle a certain amount of carbs (not refined or processed sugars) it can also be a sign that you are metabolically healthy and muscle is our biggest glycogen store. So you can "earn" your right to eat some carbs by just lifting or training with resistance in general. Thank for the work you put in Mike!
Ok..ok..ok.. you got me.. I have been doing “some exercise”. But not like today, you got me.. after 2015 changing my diet.. and now.. well ok, will go to a weight lifting class… at the complex and change that focus.. I have small weights.. but sure not dead lift as you say.. ok ok.. I hear you and and at 71- soon to be 72, and seeing so many people my age, that I do not want to be.. ok.. will get on the program too. Your passion and “small voice about the other stuff” like what to eat? Ok thanks and keep changing the messages as it’s all about that isn’t it..
Yes, Hygienist era of health included things like sunbathing, fasting and exercise as part of the Greek ideals of health. While there is a lot they got wrong or didnt understand about diseases they also understood and had good results from some of these practices that modern medicine tends to shun. This goes back to the divide in alternative and eastern treatments vs modern medicine that developed in the late 19th century as pharmaceutical and surgical industry became regulated although with good reason to professionalize the practice. However, I do think that the aversion to light therapy, fasting and exercise as forms of self healing will become better understood as products become available that outperform the freely available practices. In a way the pharmacuetical industry aims to bypass the overall cycles and systems in the body to target specific chemical actions. The issue stems from when people are otherwise functional and could produce those effects themself. It is a far more complex issue that appears to date to the institutionalization of christianity in the Roman realms as there was a push back against the Romantic Greek ideologies of worship of the body and Greek physiological practices. Christianity did indeed have some hygine practices but the bible did not so much include exercise as a way of life in Christianity. I do think that the new health movement is slowly regaining focus in society so it is only a matter of time until Greek ideal becomes more normalized. I do think that global food shortage over the next few years of recessional change to green and healthy alternatives will provide more of a focus on taking care of the body rather than treating abuse to the body. A big isssue is that people dont have easy access to afford to keep healthy unless they themselves get into growing their own nutritional foods, and in urban areas there isnt enough focus on building gardens and sunareas into homes as they did in the Greek and roman eras. Nor are public gymnasiums nor full gynasium segments in parks publically avaialable for free. Sadly the financial barrier to health will continue to be a social issue so as long as the public mind create an urban poor that does not have access to freely maintain their health. Things like gardens, clean water, and physical activity spaces are commodified based on wealth, and 30% or greater amounts of the population live in debt and wage slavery, it is a social issue.
William Ashley financial barriers to wholesome foods and supplements are already impacted by this horrific demolition of our economy in the name of “green energy” and other 💩 I am all for caring for the earth with healthy farming and integrating forms of alternative energy. The fact is that we will ALWAYS need some form of fossil fuels and there is also a reason that this planet has been supplied with oil and petroleum. We would be wise to remember that mankind is also a part of nature and the environment and that we matter too!! Until these jokers who are intentionally F*ng up the entire globe with their bull💩 are willing to fly on a fully solar powered aircraft and move away from their beachfront mansions and estates…because of the “number one threat to humanity” …you know, “climate change” then I “might” put a little credibility into their pontifications to the rest of us!! Farm and drill with care and let those fat elite F*ckers move inland and eat the bugs that they are pushing us to eat!! That all said, use our God given resources as responsibly as possible and take care of own bodies likewise!! As a 62 year old flight attendant I will never be able to workout as much as these young men or even young women. In addition to clean eating, supplementation, walking at least a mile 3+ times per week and 20-30 minutes every other day of weight bearing exercise I am able to maintain. If I was not flying so much I could probably do more, but I believe we much each take our own individual factors into account and push ourselves, but not over stress ourselves by trying to compete with the physiques of Greek Gods. ☝️I might add in reference to Christianity that Jesus did do a lot of walking LoL 😆
I watched this Huberman episode and completely loved Attila’s Rule!
Watch the dopamine episode as well, he's got very useful tools to quit food cravings with cold immersion therapy and other healthy lifestyle changes.
@@DomFortress he's also a quack
Hur hur hur
HURPA
Methinks it Attia but I see where you are going…😄
75 years old. No aches or pains, no meds. Regularly climb the 8 flights to my apartment. No grocery carts on wheels. Parking spot furthest away, and carry heavy groceries by hand. Never went to a gym. Does 5 to 6000 steps a day. Some moderate weight lifting and stretching. Feel better than in my 40s, told I look early 60s. Just keep moving, and educate yourself on what and when you eat.
My Dad parked up a steep short hill from his work for 20-30yrs. It was enough to get your heart pumping.
He believed that is what kept him stronger than average into his mid 80’s.
For those who say they can’t exercise because of xyz reason, here is my experience of the last four years. I had a significant back injury in 2018 at age 32. I could barely walk, plus I was dealing with several chronic illnesses, was fatigued and in pain, but I knew I needed to move my body to help it heal, because humans are meant to be kinetic. However, all I could do was *very* gentle Pilates. Even physical therapy was too intense. So I did Pilates twice a week, and then I was strong enough to do three times a week, then four, then I could start swimming, then walking for ten minutes, then twenty, then I could start resistance bands, then body weight exercises, then deadlifting, then walking an hour, then adding jump rope for twenty seconds, then elliptical intervals. It took FOUR YEARS to get to my current level of fitness, and I’m still working on back strength, endurance, and cardio capacity. I am not healed yet or totally out of pain, but I am better than I was a month ago, markedly better than six months ago, and a different human than I was in 2018. There are extremely gentle exercise options that allow you to progressively increase at your own pace, it takes consistency and dedication. You can do this.
I normally coach powerlifters but I am interested in building my experience with people like you. If you’re interested in free coaching lmk
Spot on. I always tell people something is better then nothing.
Agreed. I’m in my mid 50s. I started physical training a little more than a year and a half ago. I tried hard at the beginning, then I had to back off and restart at a much lower level. But month by month by month I kept going. And I am in so much better condition today than I was then. I’m not where I want to be, but time and consistency are powerful tools for getting there.
Very inspiring. Thanks for sharing
Yeah I have a nerve condition that’s considered incurable, but I have relieved it by about 80% with mainly cycling. The thing is, you have chronic pain, exercise can definitely aggravate the pain at first and it makes total sense why you don’t wanna add any pain to an already painful life. It’s just one of those obnoxious humps you have to get over. I’m glad I stuck with it even when it hurt really bad because now I’m off just about all medications
I am a 29 year old who just survived metastatic testicular cancer. I'm a Marine veteran so I started lifting at 18 and have been very disciplined about my fitness since. I was squatting 405lbs, benching 315lbs and deadlifting 425lbs and running under a 7 min mile prior to treatment. I really attribute my survivorship to faith, family, and fitness. It's anecdotal but I do believe my prior fitness level, muscle mass, and overall healthier diet directly contributed to my ability to beat cancer.
Exercise literally saved my life.
Couldn’t agree more. As a part of the physical medicine team in a hospital, I can tell you there is a completely different recovery track of a person that’s in great physical fitness vs someone whose not. We had a dude initiated and sedated for 3 weeks, teaches, and docs removes sedation we got him out of bed. He popped right up and was about to stand and walk a little. Incredible for first time out of bed after that length of sedation. My other patients could be sedated for 2 weeks and can’t even sit on the edge of the bed without two people holding them up with max assist. Physical fitness makes a huge difference
Semper Fi brother. Get well brother.
Yeap this right here! I went through a window in my sleep and cut my wrist, ulnar artery, nerve and all the tendons in my wrist were severed. Lost almost 2 liters of blood and was still up and moving around once the ambulance came with a tourniquet. when I got to hospital they were surprised I was so alert considering how white I was. I put this down to being a extreme athlete and having a very strong heart!
Thank you for your service
A "marine veteran" cringe asf
Protein consumption and regularly exercise for optimal health.
I'm a 68 year old female who has been working out for 50 years and it is the key! I practice strength, cardio with yoga and meditation. My diet is ok I eat anything I want and will keep working out till I die! Great info!
I still can’t believe the podcast is free! The information from these high-level MDs was incredible. Exercise is King, Diet is Queen, gotta have both to have a Kingdom in order.
@@cyndijohnson5473 I agree. Just calories-wise a moderately intense exercise is the same as a medium fries.
Well said
And sleep is the bed where they lay.
@@markekar6021 > moderately intense exercise is the same as a medium fries.
How about a 16 oz jar of organic peanut butter? I can't stop once I start.
@@cyndijohnson5473 Not according to Attia.
Exercise is hard. You get sweaty and tired. Taking pills is easy. In all seriousness, I actually did ask my doctor at the time why doctors don't prescribe exercise and medicinal eating. He replied that his experience was most of his patient's habits of being sedentary and eating junk and processed foods were so ingrained, they were so habituated to them, that they could not or would not make the adjustments.
Same thing my diabetes doctor said.
This is the crux of the matter. Most people are just not physical. I even bought one of my friends some exercise equipment for his birthday, but he rarely uses it. You can do only so much to encourage people.
@@dpstrial sadly true. 😥 Best to lead by example in my experience.
@@dpstrial let's get physical then
I’m a MD. I tell my patients to exercise but the vast majority of patients don’t take my exercise recommendation. They just don’t have the will to do it until they get a heart attack. It’s human nature, unfortunately.
I am sixty years old, I have been carnivore for two years now. About six months into carnivore I was watching Shawn Baker and he suggested doing a hundred pushups a day for the month. I was feeling so much better because of carnivore I decided to join him. It took a little while to get up to speed, but now I do four sets of 45 pushups and four sets of 15 pullups every day as well as hiking five to ten kilometers three times a week. I have never felt better directly because of the increase in exercise. My overall strength has improved so much I have decided to start lifting heavy weights as well. Carnivore helped but the exercise is what really made the difference. PS> I have also lost 77 pounds of fat and several metabolic diseases such as lifelong migraines, skin conditions, severe acid reflux to name just a few. Eat meat, move your ass and be well.
I’d love to see that on a shirt:
EAT MEAT MOVE YOUR ASS AND BE WELL
😂❤️🍀
That's awesome man great job! Love Shawn Baker
May I ask what a typical meal looks like and how many you have a day 👀
Mathew G, I usually have a pound of bacon and six eggs for breakfast at around one or two in the afternoon, then I will have at between one and two pounds of beef, steak,roast or ground with two tablespoons of butter at around six pm. I change things up as I find deals on other meats, pork, chicken,salmon,sardines,oysters, etc. I drink only water and electrolytes, and salt my meat to taste.
@@timsmith3921 fascinating. what's a diet like that run you? 3-400 a month?
Nutrition is still the single biggest lever with regard to health and wellness.
In terms of health and wellness, the most important factors from most important down:
1. Diet/nutrition
2. Exercise
3. Outside/sunlight
4. Sleep
Exercise is actually last. If you work out, but don't sleep well you'll eventually get sick. If you don't eat well and work out you'll eventually get sick. Same thing with sunlight. I've tried this and been working out since tee ball. In my late 20s I was bench pressing over 315lbs and squatting of 400lbs naturally. My diet was not the best and I didn't sleep well. Guess what? I got sick. Now I eat well and sleep well and my exercise is on a "less is more" basis. I do short high intensity work outs. I do 1 or 2 working sets after a warm up and jogging/ sprinting. That's goes for everyone unless you're an alien.
@@mikieemiike3979 well, my presumption is that you have all of these factors fairly on point. But your point is well taken.
I have a colleague who is just as big as a house in terms of obesity. The guy is 300+ pounds but stupid strong. This guy in the gym literally works out with 350 pounds plus on the bench press. He’s squats 500+ pounds regularly. So he exercises and is strong, but I would argue that he is not very healthy because he is still very fat. He is just one of those genetic freaks that has this ungodly amount of strength. And I think to myself, if this guy actually got everything on point and moved down to a normal height appropriate weight, he would be just phenomenal in terms of his health.
The main issue with him being that he just eats massive amounts of absolute garbage. But in terms of muscle raw strength, the guy is just a statistical outlier
It’s crazy how strong he is. The guy literally does sets of bench presses with four plates on each side of the bar. So 400 or so pounds
But ultimately again to your point, is this exercise that he’s doing significantly improving any of his health metrics? I mean, the guy is fat as fuck, eats garbage, so does this heavy weight that he throws around do you anything in terms of improving his health in relation to his fat mass not budging at all ever? It doesn’t seem that he’s in there to ever move the lever with regard to losing weight and losing fat mass. His workouts are simply about facilitating and maintaining his raw strength.
I’m 64. Baby sat my 3yr old grandson for the whole weekend. I was so happy that I’m strong enough to pick him up and swing him around and to run when he wants to race with me. I love your podcasts and your valuable information.
This is very true! I have lupus and other autoimmune disease and any type of exercise would throw me right into a lupus flare. Just walking would cause my complete body to shut down. I actually started with some supplements, watching this channel and walking when I could, and slowly but surely I have turned this around. I am still working on it but it's possible to turn this around!
I'm in a similar situation, Hashimoto's and Ehlers Danlos. I'm finally losing a little weight, 10 pounds, 3" off my waistline. Low & slow, my friend. As we get stronger we can take on more exercise. And yes, we can regain quality of life. Stay strong my friend ❤
@@cthornton523 good luck on your health journey my friend. I recently made a lot of progress losing weight by watching my glucose spikes. We got this !
@Henry lhd2 Yes I've heard about fasting and adequate amounts of vitamin d3. My niece has had bad flare ups lately and I'm trying to get my brother to get her to start fasting and supplementing with vit d3 because the hospital doesn't even bother looking at her vitamin d levels! Nope they were quick to put her on meds instead. And this is a children's hospital she's staying at.
@Henry lhd2 Great minds think alike, I follow those docs too. I do K2D3 & other supps, an 8 hr feeding window, quit sugar & wine, limit corn, soy, wheat and dairy, high protein low carb. Just started iodine. Took about 6 months for body composition to change, at 8 months of all this I had measurable improvement.
Glad you are also feeling better, good luck with your goal.
A long time friend of mine who has had Lupus for over 3 decades runs marathons & is very active.
I'm exercising while listening to this! I'm almost 60 and my goals in exercising are to reduce/eliminate pain and be able to stay active, especially hiking.
You're amazing!! Keep at it!! 🔥
I’ve worked out in the local gym for a few years doing the 3x10 muscle group routine and going nowhere. Started a 3x5 powerlifting routine and this changed my life. I’m getting stronger and stronger each week and bulking up, I’m turning 56 next week. The “squat” is probably the best exercise you can ever do then there’s the deadlift, press and bench press. All of these exercises came from everyday life. Lifting and pushing.
I might give this a go to switch things up. Thanks for the reminder about the program and glad you are having such success!! Happy birthday too!
Pullups/chinups.
Hey Mike, you asked in a video last week why more people are focused on nutrition vs exercise. As someone who’s been on a weightloss journey for a long time I think part of the reason is for the last couple of years a lot of people were pushing the notion that “if your diet isn’t right you will not lose weight no matter how much you exercise. OR you can’t outwork a bad diet. OR weight loss is 80% diet 20% exercise.” Even when I started keto one of the things I always heard was “I’ve lost so much weight just doing keto and not exercising.” So maybe that’s why folks have thought less of exercise as of late. Idk that’s just my .02. Not making excuses for these folks or anything that’s just what I’ve observed. Be well, Mike! Thanks for all that you do!
You lose weight in the kitchen not in the gym.
Everything you said is correct. If you are overeating you will not lose weight. I think his argument would hold stronger if he just held the position that exercise reduces the risk of chronic diseases. I notice he said that there is literature out there that folks who have more muscle mass are less likely to develop morbid diseases. But chances are those individuals have their diets on check. So is this a correlation and maybe not causation scenario? Fitness junkies who value their strength progression in the gym or do it for aesthetics have good eating habits.
@@greri88 or “abs are made in the kitchen!”
Yeah you'll lose weight in the kitchen both fat and muscle. You exercise for health and to keep or build muscle. Do you want to lose weight or fat? Want to be healthy or weak and frail?
@@jaydajediful don’t disagree with you there bud 👍🏾 Be well.
I love Attia’s rule! I’ve been saying this for years. I’m 52 YO female and feel so fortunate that I’ve been active my entire life. Feel like it’s paying off in spades now that I’m going through menopause. Recently had knee surgery and hated the feeling of the 3 months of minimal activity and it really made me realize how important workouts are for my weight maintenance and overall well being. 💪🏻
I'm 27 & I'm so glad I learned this from a young age. Been working out consistently since I was in my teens. Thanks a lot for sharing, always love how informative your videos are ❤
Ikr, feels amazing knowing you're on the right track, at the earliest age possible
Coming from an obese family, people can't believe I've spent most of my life as a lazy, sugar chugging kid
Keep at it 🙃
Come back when you're 67 then we can talk..
@@timshel011 Not sure what that response means. But I'm glad to be in good health
Same thing for me, and I did a lot of mistakes early, but now I can help people willing to be helped.
And starting to notice how my childhoodfriends have started to get fat and tired... Too tired to do anything about it.
My rule: Find the exercise you look forward to, not the one you dread. Personally, just for example, I will bike or hike for hours, but I won't jog or go to a fitness center. For someone else it might be the opposite. I just recommend finding the most pleasurable form of exercise, which can also include cranking up the music and dancing wildly around the living room. 😉
Hello Mike. I just want to express gratitude because I have been following many influencers on health topic and for quite some time now, I have been really enjoying your approach to the conversation. Less gimmicky and much more common sense. Thanks to you I started priorize excersize instead of going crazy with fasting techniques or small food details. I really appreciate all the information that you have been pushing here. Thank you! Regards from Spain
Its refreshing to listen to someone that's shares other experts opinions- exactly the opposite of the entire covid pandemic
Thanks for the great info
I'm 46 and have been working out daily and eating a healthy diet for 27 years. I mix 4 days weight lifting and 3 days cardio. I also stay active when I'm not exercising by going on long dog walks, gardening, etc.
I feel like I'm in the best shape of my life and have the energy of someone in their 20s. I don't take any prescription drugs and my recent health/blood work was perfect (resting heart rate is 48, BP of 108/65, A1C of 4.2).
For me it's pretty easy because I absolutely love working out. Motivation has never been a problem. Unless I'm extremely sick, I've never missed a day because "I just don't feel like working out". Deadlifts are my favorite because they tax the entire body. After I finish my 4th set of 8-12 reps I feel euphoric. It's hard as hell but I love it. I do feel blessed I never experienced a major injury, just minor tendonitis here and there.
Staying active is so important. I feel sad when I see my friends and family who are about the same age as me on all kinds of prescription drugs and they get winded just walking across the room. Not the best quality of life IMO.
I get where you're coming from (47 yr old female here), but i was so weak that it took almost going complete carnivore before i had the strength for weights again. I don't think it's wise to put a poorly nourished body through exercise. Some nutrition has to come first. Loved the vid tho, thank you!
Nor can a diseased body that gets worse and has vaso-vagal episodes and TBI's as a result of exercising (doing housework.)
I agree with this completely. Personally, I have been dealing with an autoimmune condition and fatigue for years, which has made it difficult to exercise with any consistency. On the other hand, diet is something I am able to control and manage. I'd like to work out more often and with greater intensity... just like I used to.
@@ContumaciousBoy i looked into carnivore only because so many people are sayi g they've reversed autoimmune disease. Hang in there!😊🍵🌸
Need the exercise to want the nutrition some times. Start small. Gut squeezes. Glute squeezes
100%. Exercise is for optimal health, not basic healing. People who can put exercise before nutrition are already pretty healthy.
Not sure if you'll be reading this.. but I had a great-granmother who lived to be 98 and my husbands grandmother also lived to be 96/97.. Both ladies, I think I can safely assume - never visited a gym in their life... but both walked A LOT in their lifetime. My GGM did nordic skiing until she was into her late 80s (she lived in the mountains and had slopes right outside her front door during winter) in summer she went for a walk in the forest multiple times a week. My husbands GM lived in a rural part on a Caribbean island - again no gym in sight - but a lot of walking - maybe 1-1.5 miles to the nearest village. In her old age she would take a taxi home (uphill) from the village. But she had about 140 steps she had to take regardless - up to her house built on a hill. It is hard for me to imagine that either one of those two ladies EVER did any resistance training to build muscle strength... and still lived to be nearly 100.
I do both. I couldn't exercise more intensely until I was metabolically in balance. Vitamin D3 was what made the biggest difference, but then I am older. As time went on, I added a daily multivitamin and some other supplements that I need. Hope this helps someone.
I was going to say the same thing. Supplementation and keto helped me get my energy levels back so I could exercise the way I used to after getting lyme disease.
Vitamin D3 was the key for you? How was your vitamin D level before you supplemented It?
Really inspiring, thanks for sharing.
i had the same experience. I am avidly into fitness and health and began experiencing abnormal fatigue. I discovered my D levels were nonexistent. After high dose supplementing for a few weeks(this was years ago) and then taking normal amounts regularly I got my energy back. It helps with immunity also which makes sense. Advice: Get your D levels on track!
@@amperage8032 what was your vitamin D level?
@@vins7cv139 I don’t remember. It was below (very low) normal limits so it was a red flag.
Thank you for your quality shows. You are a true physician.
I'm a big Peter Attia fan. Another great Canadian born boy.:) Thanks Mike, keep up the great work.
I have watched many really great videos that you have put out but I really think that this one was the most informative. It helps to explain why my friends and I are still alive.
I am 63, fat, and have a not so great diet. My sister is 65, fat, and has a very bad diet. My friend is 64, used to weigh 350 pounds, and is addicted to opioids. We all three exercise at the gym, walk, and work outside.
In 2021 COVID-19 came, people got very sick and some people died. We lost friends and family but even though all three of us got COVID-19 we didn't get very sick. I have wondered if we did okay because we exercised and we're outside all day.
We will never know for sure but I know of younger, healthier people who didn't fair as well.
exercise is addiction.. I loves it so much.. from yoga, calisthenic , taekwando, running etc.. the more I do exercise the more I want more hard workout... my body loves it
Wow, love this message. it’s a game changer! Lifespan & healthspan 💪
Hubberman is giving the public the opportunity to have high quality medical lectures. It should be devoured by all of us!
He's amazing!
I love Huberman Lab! ❤️
Focus on exercising and eating well. If you start watching some of these channels you'll become paralyzed by what to do. Paralysis by analysis. Try not to eat processed food and don't succumb to how we were brought up with 3 big meals a day. Also, don't go to Costco and buy things that say KETO. I was just in a Costco and I think most every isle had something KETO on it. Even if the ingredients are healthy, most of those KETO products have a ton of calories.
Thanks for this! I couldn’t agree more with the Attia protocol! I was a high level competitive swimmer in my youth and have not stopped working out since I was 7. I’m 50 years old with a six pack. It does get harder to get up in the early morning but I can tell you that not once, not once, have I felt worse after my workout theni did before. Exercise IS MEDICINE!
This must be viral. You articulate very well too. Thanks for the info sir 🙏
Mike, you are right up there with my financial advisor! Right now I’m depositing push-ups, got a way to go, but your inspiration will get me to a hundred!
Watching Mick Jagger exercises after his heart surgery which can be seen on CZcams. It’s amazing and he’s nearly 80! It confirms all that you talk about. Thank you 🙏
Exercise is an elixir and anti-depressant
Exercise is very important but nutrition is even more important. I gave been lifting since I was 10...1975. I retired at 53 due to extreme metabolic fatigue. 6 months after I retired, with nothing to do, I quit the gym. I had no energy to live let alone lift. I was out of the gym for 5 months, until I learned a few things about metabolic pathways and their need for cofactors. 10 days after starting my supplement protocol, I was back in the gym lifting circles around men 25 years younger. I'm 57 now and back at my old job. I've also been asked to complete in body building competitions!
I have concerns about age related fatigue sometimes (had never experienced this before), especially since I think it’s partly/mainly induced by my exercise regime. Can you talk more about what you learned about metabolic pathways, the cofactors, and what supplements have helped. Very interesting! I’ve been wondering about this very topic as I want to continue happily training for the rest of my days. Thank you. How fantastic you turned it all around and are thriving now!!
I'm anxiously awaiting Peter Attia's. You know that will be a plethora knowledge of epic proportion.
Dr. Rhonda Patrick just posted today that exercise reduces the risk of cancer as well. You can't go wrong with weight training and whatever cardio tickles your fancy. Exercise should be a good time!
51 y/o male ….just signed up for Iron man # 3. I love having big goals to reach for. The more I workout, the better I want to eat before and after my workouts and work on recovery. The older you get, the more the little things matter.
NIce video. Dr Attia addressed the decline in strength as we age in his newsletter. He said essentially that the motor neurons (the nerve cells that activate muscle cells) become less dense as we age, making it harder to recruit the muscle fibers necessary to lift heavier. However, he also pointed out that we can offset this by raising the intensity of our training. In short, i believe older people need to work even harder and not "take it easy" because we are aging.
I mentioned Les Mills Body Pump before. Body Pump is not designed to gain huge amount of muscles. Instead, it is designed to optimize muscle strength and neuromuscular nervous system. You won't become being able to deadlift 1,000 pounds doing Body Pump, but you will develop a highly optimized muscle/strength/nervous system which is a functional fitness in daily life. The key is, again, increase weights as you progress with good forms (a good squat form, non-swinging biceps curls, and so on).
I very much agree at the age of 73 with everything you've spoken about here Mike .
Excellent message . 👏 . We don't know when we die, but until then, choose to create a great quality of life.
This podcast (Attia and Huberman) was an amazing informational nugget.
I absolutely love your videos and they are producing a huge shift in my life. Thank you
Great video Mike! As always! The reason I think nutrition is extremely important is because once you get your nutrition right, naturally you'll start doing all these other things (like exercise) that keep improving your fitness and health (and life). But it's true that worrying too much about small things it's not worth it, when your nutrition and exercise are optimal. Love Andrew Huberman too! I learn so much from all of you! Thanks!!
Sleep is your Ace. 7-9 hours of sleep is paramount to exercise and nutrition. Without it you lose 30-40% of the benefits you get from diet and exercise. Not to mention an approximate 40% increase in promoting basically every disease.
Yeah but if the AB is 2 and you have a 40% increase then who gives a shit?
This was great. I always laugh to myself when I'm sitting in a room with a group of friends and they get so heated and debate over types of diets and this and that when really none of them even show up to the gym more than twice a week...I hope Attia's rule does get out this is the mentality everyone needs. I think the message here is not saying screw diet and nutrition and focus only on exercise. It's all the little "hacks" people are trying to find or avoid before actually going out to do the work.
love that rule! Because of him I sought to focus on exercise and have been working on my grip and can not only hang but can also now do monkey bars. I’m definitely going to pursue the rest of the items on the list of Dr. Attia! 🤓 Thanks for sharing this!
The power of compounding in both health and finance can be an amazing power working either for or against you
love it Mike. I totally agree. Many use these small things to not do what they know they need to do
I like it!!! Solid video. I don't use a barbell regularly. I do the 410 as my warm-up.
10 pull-ups
10 chin-ups
10 push-ups
10 squats
In my head everyone should be do 10 pull-ups before talking nutrition. But I respect the doc so for y'all 10 deadlifts 💪🏋♂️
I'm here JUMPING on the "Like" button!!!! I'll be sharing this a lot
I have lived with working out all my life and at 62 other then my hip which is sch to be replaced I feel great. If I was lean or fat I always trained. Now the I want to 100 and fit getting lean has taken a higher priority. I have switch to the time restricted eating and my last meal is a 4. So I do 18x6 or 20x4 most of the time and once a week a straight 36 fast. Normally on Monday. Also I still train hard a s ever. I don’t know any other way. I will restrict how heavy I go. Injuries at this age take to long to recover. Thank you for being out there spreading the word. Dr Derek Frazier DC
Pure gold! Thanks a lot for this kind of videos!!
One of the cheapest ways to increase NAD to NADH is methylene blue. Costs pennies per dosage. Ray Peat been talking about it since the 70s.
Exercise is important for sure. However, not too hard or too much - you may risk muscle damage.....
I LOVE your channel. It's been a breath of fresh air. Thank you for your honesty and fight!!
He has his own channel on which discusses what an overall exercise program looks like. He's big into strength training but also advocates doing 4x40mins in zone 2 for aerobic capacity. You should be hitting all muscle fiber types and energy systems. So he also also recommends hitting zone 5 once a week also. He does strength training too and says if he misses one of those he'll reschedule it
Great video, Mike! I’m in week 5 of a program that incorporates strength days and hypertrophy days! Good to know I’m on the right path!
this is one of the best talks, it makes it very clear the relative priority of the many concepts discussed on this and other channels
love this information - and MESSAGE - so much. nourish and protect strength as an essential element of healthy longevity. thanks, mike.
Absolutely brilliant! Common sense! You talk straight as it is. Thanks for your time and videos. I instantly subscribed!
Amazing analogy, "shouldn't the plumber not have leaky pipes". Love it.
Exercise, especially strength training, is important. Probably more in a calisthenics functional way than a body building way.. but the way you eat is more important. I've been doing strength training for 3 years and it helps a lot. But it's not close to enough. Only when I went strict carnivore, much like Dr. Anthony Chaffee, I got rid of all my health concerns.. depression, anxiety, skin issues, energy issues, panic attacks and so on. I have energy throughout the day. Before I changed my nutrition I had a hard time keeping my exercise routines up. I just lacked the energy and motivation. Now I'm sitting here having to be careful to not overdo it. What you put in your body is key. Not supplements. Food.
Great video. I had watched the full interview on Andrew Hubermans podcast last week so really appreciated your outtakes of it.
This is my favorite CZcams channel
Love this, thanks Jenine!
My morning routine
Alternate nostril breath
EFT tapping
The five rites(yoga)
15 w/o
15 free weights
Crunches
Twists
Upper body one day
Lower the next
I drink one protein power shake, one nad tab, herbs
I’m 67 years young
5’3 120 lbs.
I’ve never had a serious illness or surgery.
I love your vids!
And …yes… I’m a pretty hot, little,not so old lady😊😊😊😊
Oh and I’m a hairstylist 🎉
😍
How I cured my eating disorder, started lifting weights. When I'm feeling anxious I go for a walk outside and feel 100% better. Along with cold showers, ice baths and sauna. Never felt better.
Thank you so much for all your efforts.
THANKS MAHALOS AWSOME CONTENT FOR YOUR HEALTHY LIFE GODBBLESS
Thank you! I needed this message. I am motivated from knowledge.
Most often it comes down to the mental part. Desire to train. Stress resilliance. Brain energy. Work ethic. What people don’t realize is that all these factors are at least 50 % genetic.
I love this. Im sad that we have to resort to a gym in our.modern lifestyles. We should be getting this stuff just from everyday living.
Its the clarity of thought, which Dr. Peter Attia has always exemplified, which has made me a long time follower of his - since 2012 when became a rising star on the low carb scene. He is really able to cut through all the background noise and really get to the heart of the matter. I am convinced that his incisive and systematic way of looking at things is, in part, due to his background as an engineer, before he went into medicine. Engineers have an unrivaled ability to dissect complex problems and sift through what is essential and what is not. Its the reason why so many of my favorite experts in the health space had or have engineering backgrounds - Dr. Ted Naiman, Dr. Jason Fung, Dr. Richard Bernstein, Ivor Cummins, Dave Feldman, and Marty Kendall. The work of these men has been so illuminating. Their contributions prove that, however specialized the field, sometimes the most brilliant insights occur from people who are outside said area of expertise.
Thank you Mike for making this videos and encourage people to take care of their health.
I found myself watching more and more... you are on the mark...thanks for doing these vids
Superb content!!!
Great show Mike! all your shows are great! Thanks once again. 👍
Totally believe in Attia's Rule. Loved the bit about doctors and nurses, so true!!
Great information. I have watched and participated in weight loss programs, pills, supplements. The only thing that has worked hasn't been a program or a pill but a process. logging my food intake, reducing chemicals that have adverse affects, working out, walking, hiking, sleeping and getting up early to get my workouts in. The decision to change the way I was living was difficult but doing it one piece at a time has certainly changed me. I started out at 278 lbs and now I'm 173 lbs focused on building strength and endurance. It's never to late to start, I wish I didn't wait until I hit 50 to start making those changes.
Thanks Mike for sharing. Love to learn from you.
I love your opening statement. I did the same thing, and then I heard this in an interview (isch):
"You don't deserve to discuss that, _yet_ "
That really hit me. Basics first!
Thanks, I have been in a funk since an illness and some life events stopped me from working out for a few weeks. I needed a kick in the rear! Did my workout while watching your video!👍🏻
Before NMN, I simply did not have the energy to exercise! It’s a total game changer when you can breathe better and don’t get sore for days afterwards. Thank a to NMN! All these experts telling you just to go out and excercise don’t understand that some of us need NMN to get going.
I disagree on this one.... Exercise is not necessary to be healthy if you eat a species appropriate specific diet, but it's a plus...
Nutrition is important, but many people who don’t eat all that healthy, are doing well without eating healthy because they’re so active.
@@Highintensityhealth yeah!! that's true
Do both and it’s a win win 🥩🏋🏼
Loved that episode!! Thanks to all of you echoing health
I train with a Pilate coach and swim 45m-1hour laps 4x a week with 3 day rest to do whatever I want. Love your vlogs for all the great info! 😃Know your own body and treat it well, without health, life is very hard! My father passed away at 88 from Covid and dementia while hospitalized and on like 18 prescriptions. Mom was literally at death’s door due to Covid exposure infection, but I switch her primary physician and she prescribed 6month physical therapy when mom was discharged. And we just celebrated her 80th this June and she just learned to swim….and now only on 2 supplements and Statin.
Please keep up your awesome work! Thank you!
Interval/circuit type exercise and a foundation of meat and vegetables are the simple formula for success and longevity. Second is stretching/flexibility activities.
Attic deserves having a rule named after him!! Imho
Huge part of my life for sure.
Thanks Mike for this great reminder and refocus video m. Needed it today 👍❤️
Thank you for sharing this informative video. It’s a combination of a healthy diet, good sleep, happy surroundings n exercise to live a good life
It's so funny I was talking to my friend about this today. So many people are 20 to 50 lb overweight eating the standard American diet gaining 2 lb a year but if they exercised a few hours a week they could offset diabetes, the 2 lb weight gain and a bunch of other health issues. Exercise is mandatory just like an oil change in your car especially the older you get. Cost nothing there is no excuse
Awesome message! Also I do think that insulin response is way overrated (in the context of "it shouldn't rise higher than 100mg/dl" or something like that) if it occurs post prandial and lowers adequately. If you can handle a certain amount of carbs (not refined or processed sugars) it can also be a sign that you are metabolically healthy and muscle is our biggest glycogen store. So you can "earn" your right to eat some carbs by just lifting or training with resistance in general. Thank for the work you put in Mike!
Intro had me for a second lmao! Great episode~~
Your always on point my friend!! Keep up the fight!
Ok..ok..ok.. you got me.. I have been doing “some exercise”. But not like today, you got me.. after 2015 changing my diet.. and now.. well ok, will go to a weight lifting class… at the complex and change that focus.. I have small weights.. but sure not dead lift as you say.. ok ok.. I hear you and and at 71- soon to be 72, and seeing so many people my age, that I do not want to be.. ok.. will get on the program too. Your passion and “small voice about the other stuff” like what to eat? Ok thanks and keep changing the messages as it’s all about that isn’t it..
Yes, Hygienist era of health included things like sunbathing, fasting and exercise as part of the Greek ideals of health. While there is a lot they got wrong or didnt understand about diseases they also understood and had good results from some of these practices that modern medicine tends to shun. This goes back to the divide in alternative and eastern treatments vs modern medicine that developed in the late 19th century as pharmaceutical and surgical industry became regulated although with good reason to professionalize the practice. However, I do think that the aversion to light therapy, fasting and exercise as forms of self healing will become better understood as products become available that outperform the freely available practices. In a way the pharmacuetical industry aims to bypass the overall cycles and systems in the body to target specific chemical actions. The issue stems from when people are otherwise functional and could produce those effects themself. It is a far more complex issue that appears to date to the institutionalization of christianity in the Roman realms as there was a push back against the Romantic Greek ideologies of worship of the body and Greek physiological practices. Christianity did indeed have some hygine practices but the bible did not so much include exercise as a way of life in Christianity. I do think that the new health movement is slowly regaining focus in society so it is only a matter of time until Greek ideal becomes more normalized. I do think that global food shortage over the next few years of recessional change to green and healthy alternatives will provide more of a focus on taking care of the body rather than treating abuse to the body. A big isssue is that people dont have easy access to afford to keep healthy unless they themselves get into growing their own nutritional foods, and in urban areas there isnt enough focus on building gardens and sunareas into homes as they did in the Greek and roman eras. Nor are public gymnasiums nor full gynasium segments in parks publically avaialable for free. Sadly the financial barrier to health will continue to be a social issue so as long as the public mind create an urban poor that does not have access to freely maintain their health. Things like gardens, clean water, and physical activity spaces are commodified based on wealth, and 30% or greater amounts of the population live in debt and wage slavery, it is a social issue.
William Ashley financial barriers to wholesome foods and supplements are already impacted by this horrific demolition of our economy in the name of “green energy” and other 💩
I am all for caring for the earth with healthy farming and integrating forms of alternative energy.
The fact is that we will ALWAYS need some form of fossil fuels and there is also a reason that this planet has been supplied with oil and petroleum.
We would be wise to remember that mankind is also a part of nature and the environment and that we matter too!!
Until these jokers who are intentionally F*ng up the entire globe with their bull💩
are willing to fly on a fully solar powered aircraft and move away from their beachfront mansions and estates…because of the “number one threat to humanity” …you know, “climate change” then I “might” put a little credibility into their pontifications to the rest of us!!
Farm and drill with care and let those fat elite F*ckers move inland and eat the bugs that they are pushing us to eat!!
That all said, use our God given resources as responsibly as possible and take care of own bodies likewise!!
As a 62 year old flight attendant I will never be able to workout as much as these young men or even young women. In addition to clean eating, supplementation, walking at least a mile 3+ times per week and 20-30 minutes every other day of weight bearing exercise I am able to maintain.
If I was not flying so much I could probably do more, but I believe we much each take our own individual factors into account and push ourselves, but not over stress ourselves by trying to compete with the physiques of Greek Gods.
☝️I might add in reference to Christianity that Jesus did do a lot of walking LoL 😆
Great talk much appreciated