My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Super cool seeing your online reach expand. Came across you years back when your wife met mine at a skincare clinic and always thought your message needed to reach a wider audience!
I was a 59-year-old woman with no diagnosed conditions when I started a regimen of fasting and exercising. I am lean by nature but from my forties onwards I did have some extremely persistent visceral fat, which I hoped to get rid of as I turned into my sixties. A few months down the line, I did lose most of that but then I also lost a lot of lean mass, which five years later, I am still trying to win back. Muscle is very important for health and longivity, so pay attention to proper diet while exercising.
**Key Insights** ### **1. Autophagy and Its Importance** Autophagy is a cellular recycling process crucial for metabolic health, longevity, and preventing diseases such as cancer. It involves breaking down damaged cellular components and recycling them to maintain optimal cellular function. While fasting is traditionally emphasized as a primary tool to stimulate autophagy, groundbreaking research suggests that fitness and exercise can significantly amplify autophagy without necessitating prolonged fasting. ### **2. Autophagy and VO2 Max: Study Overview** The study highlighted in this discussion divided participants into two groups based on their VO2 Max levels, an indicator of physical fitness, and measured autophagy initiation proteins during a 36-hour fasting period. The findings demonstrated that individuals with high VO2 Max (habitual exercisers) experienced a 40% greater increase in autophagy at all time points during the fast-even as early as 12 hours-compared to sedentary individuals with low VO2 Max. By contrast, sedentary participants required the full 36 hours of fasting before achieving appreciable levels of autophagy. This result underscores the synergistic relationship between physical fitness and autophagy, revealing that habitual exercise primes the body's "fasting machinery," enabling individuals to reap more benefits from shorter fasting periods. ### **3. Exercise Enhances Fasting Efficiency** The study offers solace to people hesitant about undertaking extended fasts (e.g., 72 hours) to optimize autophagy. Regular exercise acts as an amplifier of metabolic efficiency, allowing individuals to achieve heightened levels of autophagy even during shorter fasting windows, such as 18-24 hours. The metabolic "preconditioning" from exercise helps the body transition into a fasted state quicker, enabling faster onset of cellular recycling processes. Key takeaway: Fasting combined with exercise is a strongly complementary strategy for enhancing metabolic health. Those who regularly engage in fitness activities will experience greater returns from their fasting efforts. ### **4. VO2 Max as a Measure of Fitness and Longevity** VO2 Max represents the maximum oxygen uptake and is a direct measure of cardiovascular fitness and physical effort capacity. Research not only links higher VO2 Max levels with improved autophagy efficiency but also with better fat oxidation, longevity, and metabolic adaptability. This means individuals with higher VO2 Max can efficiently burn fat, even at higher exercise intensities. Additionally, VO2 Max acts as a litmus test for one’s overall longevity and metabolic health. Improving this metric involves engaging in practices like high-intensity interval training (HIIT), endurance activities, and consistent aerobic exercise. ### **5. Strength Training vs. Endurance Training: A Synergistic Hybrid Approach** Another intriguing study examined proteomic changes (protein profiles) in lifelong endurance athletes, strength athletes, and sedentary individuals. Endurance athletes showed the release of 680 uniquely beneficial proteins, versus 484 in the strength athletes. Remarkably, 92% of these proteins in endurance athletes were directly tied to mitochondrial health, mitophagy (specialized autophagy for clearing out damaged mitochondria), and metabolic efficiency. While endurance training emerged as a particularly powerful tool for enhancing mitochondrial health, a hybrid model incorporating both strength and endurance exercises is likely the most effective strategy. This combination can improve capillary density, VO2 Max, aerobic capacity, muscle mass, and metabolic flexibility, forming a comprehensive base for health and longevity. ### **6. The Role of Mitochondria in Autophagy** Mitochondria are the cellular powerhouses responsible for energy production but are also highly susceptible to damage over time. One particular form of autophagy, called mitophagy, clears out dysfunctional mitochondria, ensuring optimal cellular function. Consistent exercise plays an essential role in promoting mitophagy, further reducing risks of chronic diseases such as cancer, neurodegeneration, and metabolic disorders. The proteomic findings reinforce that endurance exercise specifically fine-tunes mitochondrial function better than strength training alone. However, strength training delivers other critical benefits, such as improved bone mineral density, hormone balance, and neuromuscular connections, all of which are vital for healthy aging. ### **7. Fat Oxidation and Exercise Efficiency** A fascinating insight from the discussion is the ability of physically fit individuals with high VO2 Max to oxidize fat even at high-intensity workloads. By training the body to rely on fat as a primary fuel source, these individuals gain several benefits: * Sustained energy availability during prolonged activities. * Enhanced metabolic flexibility, reducing reliance on carbohydrates. * Better body composition from improved fat-burning capacity. * Stable blood sugar and hormone levels resulting from minimized glycemic variability. Fasted exercise, paired with endurance and interval-based training, can amplify these benefits further, enabling individuals to burn more fat at intensities where most rely on carbohydrates. ### **8. Zone 2 vs. High-Intensity Training** The discussion differentiates between the value of Zone 2 (low-intensity steady-state) training and high-intensity training for improving VO2 Max and fat oxidation. While Zone 2 training builds a cardio-respiratory base and improves capillary density, it may not yield the same metabolic or VO2 Max improvements achievable with higher-intensity intervals or strength training. For a well-rounded approach, incorporating some Zone 2 training for base building, combined with intermittent high-intensity sessions, strength training, and active recovery, ensures the best results across muscle health, cardiovascular fitness, and metabolic flexibility. ### **9. Muscle Mass and VO2 Max as "Metabolic Investments"** Muscle mass and VO2 Max are described as "long-term metabolic investments." Building and maintaining these physical assets ensures ongoing health benefits, including better insulin sensitivity, enhanced fat oxidation, reduced blood sugar variability, and significant anti-aging effects. The long-term dividends from these investments make strength and endurance training indispensable. Important strategies include: * Tracking power output during endurance activities, such as cycling or running, in addition to heart rate. This ensures training intensity is sufficient to improve VO2 Max. * Avoiding the tendency to remain in a low-intensity "comfort zone" by prioritizing progressive overload and varied exercise modalities. ## **Conclusion** This discussion highlights a revolutionary insight into optimizing autophagy without relying solely on prolonged fasting: improving physical fitness, especially via regular exercise, can amplify autophagy initiation by up to 40%. Fitness-in particular, measured through VO2 Max-not only accelerates the onset of autophagy during fasting but also enhances fat oxidation, mitochondrial health, and overall metabolic efficiency. While fasting remains a valuable tool for metabolic health, its synergistic combination with strength and endurance workouts surpasses what either can achieve alone. By adopting a hybrid training model, engaging in high-intensity workouts, and tracking tangible metrics like VO2 Max and power output, individuals can create a compounding effect of fitness adaptations, fat-burning efficiency, and cellular rejuvenation. The takeaway for longevity enthusiasts is clear: regular exercise should serve as the cornerstone of any fasting or health optimization plan. By integrating shorter fasting periods with consistent, deliberate physical activity, you can maximize your body’s capability to recycle itself, optimize energy production, and pursue a long, disease-resistant life.
Just finished my annual 10 day fast. Water + electrolytes. Tea. Bone Broth. ACV + lemon juice. Morning coffee. 53 y.o. male. Lost 10 pounds and a full notch on my belt. Body fat down from 14.8% to 13.8%. (Renpho scale) Visceral fat down from 9 lbs to 7 lbs. BMI down from 25.7 to 24.1 Skeletal Muscle percentage up from 55.1% to 55.7% (No exercise other than walking for 10 days) Returning to my animal-based diet today.
It is a fast. And by other standards as well. So relax. There’s no solid foods for you to digest. Even WATER needs to be digested to chill on the terminology.
@@brett6468hey, do you think if you had used BCCA's or HMB, or even Creatine, that you would've been able to bump up the Skeletal Muscle numbers? Perhaps the Bone Broth is what made the increase possible. Maybe after your body underwent autophagy, it was able to utilize the protein & collagen more efficiently..
Possible for sure. I don’t fast near as much as I did. It is stress and can slow the metabolism down in excess. But now I am feeling the need for one, my gut says I’ve been snacking too much.
One can choose to run on protein and fat rather than carbs and sugar. And one can choose to have two meals a day instead of three, or one can choose intermittent fasting.
Probably because you are already fit, you really dont need to fast for that long like 16 hours if you are like 12% bodyfat because thats just madness to be honest.
* Breakfast: 5 pasture-raised eggs cooked in beef tallow 🥚🆙 with optional black coffee ☕️🆙 and medications. * Lunch: Organic pulp-free orange juice steeped with saffron ⬇️ and fish 🐡⬇️ (herring, salmon, or barramundi) * Wild blueberries 🫐⬅️ * Dinner: Grass-finished 80/20 ground beef 🥩➡️ * Water 💦⬅️ * Cacao sweetened with wildflower honey 🍯➡️ (after all work for the day is done) * Beef liver once a month 🅱️ * A little Bovine colostrum when healing 🅰️ #️⃣ start
Love me my colostrum! Colostrum is good to make part of a regular routine because of its ability to assit the immune system via IgG. I take 3g colostrum daily in my raw chocolate milk shake.
Cellular efficiencies increase with good exercise. Thus, fasting needs to be lessened which is great because the stress from fasting times is shortened. I would add in that activities/exercise outside will increase your overall cellular processes.
Optimization is from shorter fasts because of exercise induced celluar efficiencies both when acutely combined with fasting and when performed separately.
Thank you for having Mike on. Great discussion on a topic many of us are interested in. Doing strict IF (16hrs. ) and Keto (20 grams and under of carbs), while being in my mid-fifties, I would lose 1/5 a pound of fat a day. Happy with that result.
Consider intermittent walking - 3 minutes slow and 3 minutes faster and repeat (over time up to 20-30 minutes). This will train the body to strain slightly and recover. With only this V02 max should improve marginally but recovery will improve.
Get your iron levels checked if it takes a long time to recover from exercising, I just got rid of colon cancer which was creating low iron levels, my work outs were constantly taking longer to recover from as my iron levels became lower to the point I had to stop even walking more than 30 yds from lack of oxygen and fatigue. A week after I got an iron IV infusion I was back in the gym pumping iron and using the treadmill, I need to get another one before I get back to my previous level of endurance.
Great video! Can you do a video on VO2 max for noobs? I’m 44, 230lbs and anywhere from 2-5 times per week I walk a little trail near my house, 3 mile round trip 400 foot elevation change with most of the vertical change in the last half mile, I can push myself and walk it in 45 minutes between 130-150 bpm, and if I try for zone 2 it takes about 60-65 minutes.. I also weight train 4 days per week. But according to my Apple Watch my VO2 max is eternally stuck at 30..
I'm 71 and my watch's VO2max is only 26, but my calculated VO2max is about 40. I run 5k 4 times a week and go to the gym for 1.25 hours 5 times a week.
@@ThomasDeLauerOfficialWould you predict that it still breaks the fast even though it doesnt show up on the cgm? Ive use LMNT regularly and have been wondering this myself…(thanks for the helpful content!).
Should do I found weight training in a fasted state super charged my fat loss and muscle growth, fasting for 72 hours every week. I use a red light as well, studies show it boosts mitochondrial atp energy production and speeds up body repair.
Do you answer questions? If so, I have one. I am 73 and do country ballroom competition dancing. Currently, I have lessons or practice for 1 to 1 1/2 hrs per day; my only exercise. I'm only 3 lbs from my goal weight. Some days I even hit it, but can't lose belly fat or tone up (obviously). My question is, knowing this, which would be the best exercise for me? I have P90X and Metabolic Renewal (plus a large variety of other DVDs (yoga, Chalene Johnson, etc). I live 1/2 block from my gym. I don't do anything because I don't know what to do.
Interesting analysis, I would like to see the same research done with a group of unfit taking ketones, based on the overlap of this and another study looking at the effect of ketones.
Z2 works the exact metabolic structure you want to train up....the mitochondria. spending a month or two training in that manner and perhaps building mitochondrial density, while burning fat. remember vo2 is ml/kg/min. meaning if you train and lose fat at that level of training by definition you will increase your VO2 max because Kilograms will be lower per unit of oxygen consumed.
Why wouldn't you want to keep autophagy going as long as possible if you're going to go to the trouble to get into a fasted state? It's the first three days that are hard. Might as well stay there for a bit. It's not like autophagy "finishes" doing everything it could once it maxes out its rate. Lots of garbage to clean up.
@run4cmt So how much is enough? One hour of full speed autophagy? Five seconds if you're the top 1% fittest? Why fast at all if you're a great athlete because it's not needed?
Just my take on it is that when you are fit, you get into autophagy easier, and more often so you don't need to be in it as long to get good effects. Also, low body fat means you'd lose muscle faster. Although I still like a good 3 day dry fast every now again to keep some ailments away.
@@WMBCS true but we want the best of both worlds. We want exercise for the cognitive and hormonal benefits but don’t want to waste away joints, tissues, and cells through senescence. We want to prolong aging and increase longevity while boosting testosterone, cognition, and…… Im beginning to think the answer is probably going to be something simple. Like focus on oxytocin hormone production
How can you be surprised that your VO2max drops when you only train in Zone 2? I am a 2:18 marathoner, and of course, your VO2max will decline over time if you don’t incorporate any anaerobic training. For most runners on this planet, Zone 2 training serves as base training. However, if you never push yourself into oxygen debt from time to time, your VO2max is bound to decrease.
Urolithin a. Ivermectin. Exercise. Don’t eat carbs or sweets for a while before (the longer the better) to be able to go into autophagy faster. As a general rule, keep a diet high in omega 3’s and antioxidants.
For the past couple of years Mike has been pushing and prioritizing resistance training over cardio fitness. I would leave comments on his channel, saying, "no, both are necessary to maximize health and fitness." I am glad he has finally seen the light.
I think the menial maltodextrine content in LMNT has minimal impact on the moderately active person especially in contrast to the benefits. This goes with the theme of today's video.
It does not make sense to go above zone 2 unless you're going to go to zone 4 or 5. Type II fibers and VO2Max don't grow from zone 3 load, it will just be a waste of effort and time. There's a reason zone 3 is called no man's land.
I hate to be negative but been following both of these guys for years and they appear to be aging faster not slower. Both looked way healthier 2 to 3 years ago.
I am 68 years old had gastric sleeve 9 months ago and lost 120 lbs. I walk 4 miles a day and surprised how little loose skin I have. Going to start light weight training due to muscle loss now that I finished therapy for neck fusion I had 9 weeks ago. Us older people have to be careful with our diet for muscle loss happens very sudden along with fat and skin loss. I measure all my areas since I started the weight loss journey and now realize how I have to build my muscles back up and not just walking and counting my protiens I take in.
LMNT recently got slammed because their so called “natural flavors” include maltodextrin. There are several other brands that keep that crap out. I’m surprised you recommend LMNT. What am I missing?
Burpee 5 count pushup with squat chaser do 100 see where you guys are at I’m curious for your age. I measured my vo2 max at 9 minutes hr 162 and did the formula with rhr @59=42. Age 66! Doing this exercise. I’ve been doing them for years. Is this as accurate as the mask testing??
I didn't know Mike is a biochemist. I enhance mitochondrial efficiency and quantum tunneling in electron transfer by leveraging MCT C8 for ketone production and PQQ+CoQ10 to optimize the electron transport chain. The process flows through MCT → Butyrate → Acetoacetate → Acetyl-CoA → Citrate → Isocitrate → α-Ketoglutarate → NADH → Electron Transfer → Proton Gradient → Succinyl-CoA → GTP/ATP → Succinate → FADH₂ → Proton Pump → Fumarate → Malate → NADH → Proton Gradient → Oxaloacetate → ATP Synthesis, and voila, my VO2 max is amped up. I never hear anyone talk about it. I suppose because of the proton tunneling and quantum coherence parts.
I SERIOUSLY WANTED TO SEE WHAT I WAS WATCHING BEFORE YOU, SO WANTED TO GO BACK WHEN YOU WERE DONE. (HOWEVER) YOUR SITE DOES ,, NOT ALLOW THAT ) WHY NOT !!!!!!!!!
My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!
Let’s go! Thanks for having me on. 🙏🏽🙏🏽
Thanks for what you shared here Mike 🙏
Good to see you here
Super cool seeing your online reach expand. Came across you years back when your wife met mine at a skincare clinic and always thought your message needed to reach a wider audience!
Love you mike, one of the best 👌
Great job
I was a 59-year-old woman with no diagnosed conditions when I started a regimen of fasting and exercising. I am lean by nature but from my forties onwards I did have some extremely persistent visceral fat, which I hoped to get rid of as I turned into my sixties. A few months down the line, I did lose most of that but then I also lost a lot of lean mass, which five years later, I am still trying to win back. Muscle is very important for health and longivity, so pay attention to proper diet while exercising.
Very good. Have this guy on again. Easy to listen to and understand.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
**Key Insights**
### **1. Autophagy and Its Importance**
Autophagy is a cellular recycling process crucial for metabolic health, longevity, and preventing diseases such as cancer. It involves breaking down damaged cellular components and recycling them to maintain optimal cellular function. While fasting is traditionally emphasized as a primary tool to stimulate autophagy, groundbreaking research suggests that fitness and exercise can significantly amplify autophagy without necessitating prolonged fasting.
### **2. Autophagy and VO2 Max: Study Overview**
The study highlighted in this discussion divided participants into two groups based on their VO2 Max levels, an indicator of physical fitness, and measured autophagy initiation proteins during a 36-hour fasting period. The findings demonstrated that individuals with high VO2 Max (habitual exercisers) experienced a 40% greater increase in autophagy at all time points during the fast-even as early as 12 hours-compared to sedentary individuals with low VO2 Max. By contrast, sedentary participants required the full 36 hours of fasting before achieving appreciable levels of autophagy.
This result underscores the synergistic relationship between physical fitness and autophagy, revealing that habitual exercise primes the body's "fasting machinery," enabling individuals to reap more benefits from shorter fasting periods.
### **3. Exercise Enhances Fasting Efficiency**
The study offers solace to people hesitant about undertaking extended fasts (e.g., 72 hours) to optimize autophagy. Regular exercise acts as an amplifier of metabolic efficiency, allowing individuals to achieve heightened levels of autophagy even during shorter fasting windows, such as 18-24 hours. The metabolic "preconditioning" from exercise helps the body transition into a fasted state quicker, enabling faster onset of cellular recycling processes.
Key takeaway: Fasting combined with exercise is a strongly complementary strategy for enhancing metabolic health. Those who regularly engage in fitness activities will experience greater returns from their fasting efforts.
### **4. VO2 Max as a Measure of Fitness and Longevity**
VO2 Max represents the maximum oxygen uptake and is a direct measure of cardiovascular fitness and physical effort capacity. Research not only links higher VO2 Max levels with improved autophagy efficiency but also with better fat oxidation, longevity, and metabolic adaptability. This means individuals with higher VO2 Max can efficiently burn fat, even at higher exercise intensities.
Additionally, VO2 Max acts as a litmus test for one’s overall longevity and metabolic health. Improving this metric involves engaging in practices like high-intensity interval training (HIIT), endurance activities, and consistent aerobic exercise.
### **5. Strength Training vs. Endurance Training: A Synergistic Hybrid Approach**
Another intriguing study examined proteomic changes (protein profiles) in lifelong endurance athletes, strength athletes, and sedentary individuals. Endurance athletes showed the release of 680 uniquely beneficial proteins, versus 484 in the strength athletes. Remarkably, 92% of these proteins in endurance athletes were directly tied to mitochondrial health, mitophagy (specialized autophagy for clearing out damaged mitochondria), and metabolic efficiency.
While endurance training emerged as a particularly powerful tool for enhancing mitochondrial health, a hybrid model incorporating both strength and endurance exercises is likely the most effective strategy. This combination can improve capillary density, VO2 Max, aerobic capacity, muscle mass, and metabolic flexibility, forming a comprehensive base for health and longevity.
### **6. The Role of Mitochondria in Autophagy**
Mitochondria are the cellular powerhouses responsible for energy production but are also highly susceptible to damage over time. One particular form of autophagy, called mitophagy, clears out dysfunctional mitochondria, ensuring optimal cellular function. Consistent exercise plays an essential role in promoting mitophagy, further reducing risks of chronic diseases such as cancer, neurodegeneration, and metabolic disorders.
The proteomic findings reinforce that endurance exercise specifically fine-tunes mitochondrial function better than strength training alone. However, strength training delivers other critical benefits, such as improved bone mineral density, hormone balance, and neuromuscular connections, all of which are vital for healthy aging.
### **7. Fat Oxidation and Exercise Efficiency**
A fascinating insight from the discussion is the ability of physically fit individuals with high VO2 Max to oxidize fat even at high-intensity workloads. By training the body to rely on fat as a primary fuel source, these individuals gain several benefits:
* Sustained energy availability during prolonged activities.
* Enhanced metabolic flexibility, reducing reliance on carbohydrates.
* Better body composition from improved fat-burning capacity.
* Stable blood sugar and hormone levels resulting from minimized glycemic variability.
Fasted exercise, paired with endurance and interval-based training, can amplify these benefits further, enabling individuals to burn more fat at intensities where most rely on carbohydrates.
### **8. Zone 2 vs. High-Intensity Training**
The discussion differentiates between the value of Zone 2 (low-intensity steady-state) training and high-intensity training for improving VO2 Max and fat oxidation. While Zone 2 training builds a cardio-respiratory base and improves capillary density, it may not yield the same metabolic or VO2 Max improvements achievable with higher-intensity intervals or strength training.
For a well-rounded approach, incorporating some Zone 2 training for base building, combined with intermittent high-intensity sessions, strength training, and active recovery, ensures the best results across muscle health, cardiovascular fitness, and metabolic flexibility.
### **9. Muscle Mass and VO2 Max as "Metabolic Investments"**
Muscle mass and VO2 Max are described as "long-term metabolic investments." Building and maintaining these physical assets ensures ongoing health benefits, including better insulin sensitivity, enhanced fat oxidation, reduced blood sugar variability, and significant anti-aging effects. The long-term dividends from these investments make strength and endurance training indispensable.
Important strategies include:
* Tracking power output during endurance activities, such as cycling or running, in addition to heart rate. This ensures training intensity is sufficient to improve VO2 Max.
* Avoiding the tendency to remain in a low-intensity "comfort zone" by prioritizing progressive overload and varied exercise modalities.
## **Conclusion**
This discussion highlights a revolutionary insight into optimizing autophagy without relying solely on prolonged fasting: improving physical fitness, especially via regular exercise, can amplify autophagy initiation by up to 40%. Fitness-in particular, measured through VO2 Max-not only accelerates the onset of autophagy during fasting but also enhances fat oxidation, mitochondrial health, and overall metabolic efficiency.
While fasting remains a valuable tool for metabolic health, its synergistic combination with strength and endurance workouts surpasses what either can achieve alone. By adopting a hybrid training model, engaging in high-intensity workouts, and tracking tangible metrics like VO2 Max and power output, individuals can create a compounding effect of fitness adaptations, fat-burning efficiency, and cellular rejuvenation.
The takeaway for longevity enthusiasts is clear: regular exercise should serve as the cornerstone of any fasting or health optimization plan. By integrating shorter fasting periods with consistent, deliberate physical activity, you can maximize your body’s capability to recycle itself, optimize energy production, and pursue a long, disease-resistant life.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
@MrQuadcity thank you. It is easier for me to read this text than follow the conversation between these two fast talking men.
Thank you so much ❤
Thank you ChatGPT
@@Matt-fu5ty ChatGPT: My Pleasure Sir 😜🤪😝
Oh, my two favorite health TH-camrs
two of the last men standing of all the keto/diet health influencers that I still like to watch 5 years later.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Cuz they know.
Why no women
@@AveSeba-b6zthat are lots of dumb people out there
Just finished my annual 10 day fast.
Water + electrolytes. Tea. Bone Broth. ACV + lemon juice. Morning coffee.
53 y.o. male.
Lost 10 pounds and a full notch on my belt.
Body fat down from 14.8% to 13.8%. (Renpho scale)
Visceral fat down from 9 lbs to 7 lbs.
BMI down from 25.7 to 24.1
Skeletal Muscle percentage up from 55.1% to 55.7% (No exercise other than walking for 10 days)
Returning to my animal-based diet today.
Healthy, but NOT a fast. Fasting is zero macros.
@@tomstickelaz The results are what matter.
Quibbling over < 25 calories per day is meaningless.
@@brett6468then don’t call it a Fast.
It is a fast. And by other standards as well. So relax. There’s no solid foods for you to digest. Even WATER needs to be digested to chill on the terminology.
@@brett6468hey, do you think if you had used BCCA's or HMB, or even Creatine, that you would've been able to bump up the Skeletal Muscle numbers?
Perhaps the Bone Broth is what made the increase possible. Maybe after your body underwent autophagy, it was able to utilize the protein & collagen more efficiently..
Mike is a great guest. I am a regular viewer of his channel.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
I’m so glad to see you two guys together!
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
I used to fast a lot but it makes you emaciated over time. I really do feel like you lose muscle.
Possible for sure. I don’t fast near as much as I did. It is stress and can slow the metabolism down in excess. But now I am feeling the need for one, my gut says I’ve been snacking too much.
One can choose to run on protein and fat rather than carbs and sugar. And one can choose to have two meals a day instead of three, or one can choose intermittent fasting.
Probably because you are already fit, you really dont need to fast for that long like 16 hours if you are like 12% bodyfat because thats just madness to be honest.
I'm so glad to watch this episode featuring my two favorite heath&diet TH-camrs together. Pure high-quality content.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
* Breakfast: 5 pasture-raised eggs cooked in beef tallow 🥚🆙 with optional black coffee ☕️🆙 and medications.
* Lunch: Organic pulp-free orange juice steeped with saffron ⬇️ and fish 🐡⬇️ (herring, salmon, or barramundi)
* Wild blueberries 🫐⬅️
* Dinner: Grass-finished 80/20 ground beef 🥩➡️
* Water 💦⬅️
* Cacao sweetened with wildflower honey 🍯➡️ (after all work for the day is done)
* Beef liver once a month 🅱️
* A little Bovine colostrum when healing 🅰️
#️⃣ start
Love me my colostrum! Colostrum is good to make part of a regular routine because of its ability to assit the immune system via IgG. I take 3g colostrum daily in my raw chocolate milk shake.
Great collaboration! Thanks Thomas and Mike
Happy new year!
Cellular efficiencies increase with good exercise. Thus, fasting needs to be lessened which is great because the stress from fasting times is shortened. I would add in that activities/exercise outside will increase your overall cellular processes.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Love this collab
I'm a longtime fan of you both! 🎉🎉
Two great guys here!! 😁😁✔✔✔✔
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Great collab. Mike's the man
Couple of absolute kings right here! Thank you for everything you have taught me!
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Interesting that lots of us really like these two guys. I trust these two people to always try to give us actual science.
Thank you guys!
Love this interview jam packed with easy-to-digest info. Thank you gentlemen!
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Two of the main guys I’m listening to everyday for health
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😂Goodluck with that
This is incredible! Increasing autophagy without fasting sounds like a game-changer.
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Optimization is from shorter fasts because of exercise induced celluar efficiencies both when acutely combined with fasting and when performed separately.
Bro autophagy is always happening hahah
Thank you Thomas! Great video - lots of info and well worth the investment in time to listen. ps - subscribed!
Always the best content!! Thank you! 👍🙏😎
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My favorite two podcasters!
Metabolic Mike! My homie!
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Thank you for having Mike on. Great discussion on a topic many of us are interested in. Doing strict IF (16hrs. ) and Keto (20 grams and under of carbs), while being in my mid-fifties, I would lose 1/5 a pound of fat a day. Happy with that result.
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Mike is very easy to understand with clear and precise information! Thank you!!!
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Two of my favorite educators! And in the same video! I watch all of their videos and love these interviews. Thank you guys for posting this!❤
3:30 - I want to fast to get healthy enough to do strenuous exercise. Right now I'm not recovering from very light exercise.
You can build by gradually increasing the time you exercise. I only do hard workouts 3 times a week. The others are easy intensity.
Consider intermittent walking - 3 minutes slow and 3 minutes faster and repeat (over time up to 20-30 minutes). This will train the body to strain slightly and recover. With only this V02 max should improve marginally but recovery will improve.
Get your iron levels checked if it takes a long time to recover from exercising, I just got rid of colon cancer which was creating low iron levels, my work outs were constantly taking longer to recover from as my iron levels became lower to the point I had to stop even walking more than 30 yds from lack of oxygen and fatigue. A week after I got an iron IV infusion I was back in the gym pumping iron and using the treadmill, I need to get another one before I get back to my previous level of endurance.
Great interview ❤
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My two favorite health ytbers
Love all you teaching videos, and have heard the phrase “VO2 max” often but don’t really know “what” it is.
Crazy crossover episode !
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cool to see Thomas and Mike in the same video.
Great video! Can you do a video on VO2 max for noobs? I’m 44, 230lbs and anywhere from 2-5 times per week I walk a little trail near my house, 3 mile round trip 400 foot elevation change with most of the vertical change in the last half mile, I can push myself and walk it in 45 minutes between 130-150 bpm, and if I try for zone 2 it takes about 60-65 minutes.. I also weight train 4 days per week. But according to my Apple Watch my VO2 max is eternally stuck at 30..
I'm 71 and my watch's VO2max is only 26, but my calculated VO2max is about 40. I run 5k 4 times a week and go to the gym for 1.25 hours 5 times a week.
This guy got to the point in 2 min instead of 20. Thanks New Guy!
You provide us with so much useful knowledge ❤🎉 thank you
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Nice to this pop on my feed!
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Have you tried drinking LMNT electrolytes while wearing a CGM? They were reported to contain maltodextrin which would break a fast
All the time. 0.2g of carbs will not reflect on a cgm
@@ThomasDeLauerOfficialWould you predict that it still breaks the fast even though it doesnt show up on the cgm? Ive use LMNT regularly and have been wondering this myself…(thanks for the helpful content!).
Best guest 👌
Mike Is The Best
This content is GOLD
WOW!
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Why is this surprising? Seems pretty logical to me.
Just what someone with 30% left ventricle output does NOT need! - but interesting - advice for super fit on how to be even fitter!
I would be interested if these numbers increase if exercising fasted and if red light therapy during the fasted state provides a boost.
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Should do I found weight training in a fasted state super charged my fat loss and muscle growth, fasting for 72 hours every week. I use a red light as well, studies show it boosts mitochondrial atp energy production and speeds up body repair.
what's mike mutzel carrying in that necklace? I've noticed ben azadi has one too
😂 uhhh huh 🧐
One of my favorite guests
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great video! thank you :)
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Great one 🖖
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Do you answer questions? If so, I have one. I am 73 and do country ballroom competition dancing. Currently, I have lessons or practice for 1 to 1 1/2 hrs per day; my only exercise. I'm only 3 lbs from my goal weight. Some days I even hit it, but can't lose belly fat or tone up (obviously). My question is, knowing this, which would be the best exercise for me? I have P90X and Metabolic Renewal (plus a large variety of other DVDs (yoga, Chalene Johnson, etc). I live 1/2 block from my gym. I don't do anything because I don't know what to do.
Really interesting. Thank you.
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Interesting analysis, I would like to see the same research done with a group of unfit taking ketones, based on the overlap of this and another study looking at the effect of ketones.
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Sorry new to cardio science/information. So does liss training not improve vo2? Is it relative to the the person implementing its current vo2?
It seems liss has very little effect on vo2 max. Different kind of benefit. All cardio zones should be exercised imo.
Do you have to continue the excercising during the fast to get the mentioned benefit?
fyi... getting sick also induces autophagy
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Very great.
Interesting video, so rowers tend to do some strength work and loots of endurance, they also have good v02 max, good cohort for the study then?
21:15 ... Yeah it's tough to stay in zone 2. I tend to pull into zone 4 when i'm not paying attention.
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Z2 works the exact metabolic structure you want to train up....the mitochondria. spending a month or two training in that manner and perhaps building mitochondrial density, while burning fat. remember vo2 is ml/kg/min. meaning if you train and lose fat at that level of training by definition you will increase your VO2 max because Kilograms will be lower per unit of oxygen consumed.
all good stuff though. better to be moving than not... exercise/activity all proponents for longevity and quality of life.
There must be something wrong with me, because I can't recall ever once thinking fasting was easier than exercise 😅.
Why wouldn't you want to keep autophagy going as long as possible if you're going to go to the trouble to get into a fasted state? It's the first three days that are hard. Might as well stay there for a bit. It's not like autophagy "finishes" doing everything it could once it maxes out its rate. Lots of garbage to clean up.
Because it is not necessary to be healthy if you are fit. I swear long fasters wear it like some badge of courage.
@run4cmt So how much is enough? One hour of full speed autophagy? Five seconds if you're the top 1% fittest? Why fast at all if you're a great athlete because it's not needed?
I have CMT type 1a
I wear splints on both Legs
I wish I could run.
@lindapestridge3073at least you can breathe
Just my take on it is that when you are fit, you get into autophagy easier, and more often so you don't need to be in it as long to get good effects. Also, low body fat means you'd lose muscle faster. Although I still like a good 3 day dry fast every now again to keep some ailments away.
LMNT does break a fast, they have maltodextrin!!!!!
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We know already. The question should be How much exercise is too much? ; there’s plenty of marathon runners who die of cancer and other diseases
Indeed, too much running stresses the cells in the body.
The people that live the longest don’t excercise very much they are active constantly
@@WMBCS true but we want the best of both worlds. We want exercise for the cognitive and hormonal benefits but don’t want to waste away joints, tissues, and cells through senescence. We want to prolong aging and increase longevity while boosting testosterone, cognition, and……
Im beginning to think the answer is probably going to be something simple. Like focus on oxytocin hormone production
What is the name of the watch you are wearing thomas?
How can you be surprised that your VO2max drops when you only train in Zone 2?
I am a 2:18 marathoner, and of course, your VO2max will decline over time if you don’t incorporate any anaerobic training. For most runners on this planet, Zone 2 training serves as base training. However, if you never push yourself into oxygen debt from time to time, your VO2max is bound to decrease.
Are you on rumble
Would you say that carb loading is a waste of time if fat adapted?
Urolithin a. Ivermectin. Exercise. Don’t eat carbs or sweets for a while before (the longer the better) to be able to go into autophagy faster.
As a general rule, keep a diet high in omega 3’s and antioxidants.
That makes sense. What best sources do you recommend for omega 3s and antioxidant intake?
Why IVM in this context ?
For the past couple of years Mike has been pushing and prioritizing resistance training over cardio fitness. I would leave comments on his channel, saying, "no, both are necessary to maximize health and fitness." I am glad he has finally seen the light.
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Are we *sure* LMNT doesn’t break a fast? I hear mixed reviews.
Have you met this guy before?
Fasting is easier and time saving for me then exercise! Some folks as these guys love their exercises rather than fasting it seems.
Yes 😂
Nice Co Lab
🏆
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When you fast, you start counting from the day prior last meal correct?
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A lot of food for thought in this
Thanks
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Doesn't ELMT contain maltodextrin?
That for sure breaks a fast.
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My two favorite TH-cam guys!!!
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I think the menial maltodextrine content in LMNT has minimal impact on the moderately active person especially in contrast to the benefits. This goes with the theme of today's video.
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It does not make sense to go above zone 2 unless you're going to go to zone 4 or 5. Type II fibers and VO2Max don't grow from zone 3 load, it will just be a waste of effort and time. There's a reason zone 3 is called no man's land.
Autophagy to lower biological age 💪
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I hate to be negative but been following both of these guys for years and they appear to be aging faster not slower. Both looked way healthier 2 to 3 years ago.
It's hard not to notice the dark circles around the eyes
What do you think may be the cause, too much exercise or beef intake?
I’m sorry it’s called the aging process lol😅
@@profortunebaron They don't take Urolithin A, NMN, TMG or Resveratrol, and don't sleep enough perhaps
I am 68 years old had gastric sleeve 9 months ago and lost 120 lbs. I walk 4 miles a day and surprised how little loose skin I have. Going to start light weight training due to muscle loss now that I finished therapy for neck fusion I had 9 weeks ago. Us older people have to be careful with our diet for muscle loss happens very sudden along with fat and skin loss. I measure all my areas since I started the weight loss journey and now realize how I have to build my muscles back up and not just walking and counting my protiens I take in.
Does 16-17 hours fasting twice a week is beneficial if I am highly athletic person with one digit bf %?
I cant do zone 2. Maybe walking😊 lol
How does one measure “power” as Mike mentions if I’m just say going for a jog? Also how to measure VO2 max without seeing a pulmonologist? Lol
15:35 in between every set i walk around and hit my 10k steps before leaving the gym
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LMNT recently got slammed because their so called “natural flavors” include maltodextrin. There are several other brands that keep that crap out. I’m surprised you recommend LMNT. What am I missing?
What brands do you suggest? Ty
@ Saltt brand and Beam minerals have no maltodextrin. Pricey. I haven’t tried them yet.
Fasting autophagy is global while exercising autophagy is local (specific area of the body being trained)
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Burpee 5 count pushup with squat chaser do 100 see where you guys are at I’m curious for your age. I measured my vo2 max at 9 minutes hr 162 and did the formula with rhr @59=42. Age 66! Doing this exercise. I’ve been doing them for years. Is this as accurate as the mask testing??
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
I didn't know Mike is a biochemist. I enhance mitochondrial efficiency and quantum tunneling in electron transfer by leveraging MCT C8 for ketone production and PQQ+CoQ10 to optimize the electron transport chain. The process flows through MCT → Butyrate → Acetoacetate → Acetyl-CoA → Citrate → Isocitrate → α-Ketoglutarate → NADH → Electron Transfer → Proton Gradient → Succinyl-CoA → GTP/ATP → Succinate → FADH₂ → Proton Pump → Fumarate → Malate → NADH → Proton Gradient → Oxaloacetate → ATP Synthesis, and voila, my VO2 max is amped up. I never hear anyone talk about it. I suppose because of the proton tunneling and quantum coherence parts.
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All I remember is that Lehninger's was a thick book.
Great to see you enjoy your subject and knowledge brother.
That’s easy for YOU to say buddy…
If you didn't explain it in understandable terms, I suppose that's why people aren't talking about it.
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@@aniketk7401 My improved proton flow and quantum coherence enhancements make me remember more than you, brother.
Summary. If you're in better shape, you'll get into autophogy faster. Done.
How many people are willing to fast and exercise: 2%😂😂😂
Best Takeaway: Hybrid training is better for longevity.
I SERIOUSLY WANTED TO SEE WHAT I WAS WATCHING BEFORE YOU, SO WANTED TO GO BACK WHEN YOU WERE DONE.
(HOWEVER) YOUR SITE DOES ,, NOT ALLOW THAT ) WHY NOT !!!!!!!!!
It's because you type in all CAPS 😁
Did you get up on the wrong side of the bed this morning?
No idea what you’re talking about. How about thanking them for a fascinating video?
You can access your history on youtube, on your profile
So basically doing 16/8 intermittent fasting without exercising is useless for autophagy.
2 of my 😍
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹