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!
**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.
I was a 59-year-old woman with no diagnosed conditions when I started a regimen of fasting and exercise. 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 longevity, so make sure to eat the proper amount of protein (believed to be 0.8 to 1 g per kg of ideal body weight of normally active person) while exercising.
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..
This autophagy discussion is beneficial to the healthy fit individual (such as these two avid exercisers/trainers ). Metabolically challenged individuals needing autophagy to heal do not need these levels of exercise and supplements to heal. Take in this important info understanding these are two autophagies with two different goals. Exercise Autophagy is autophagy yes but takes a back seat to Healing Autophagy through clean fasting for 36-72hrs. I learned this the hard way. Get your bloodwork to check your metabolic health (women and men) and start your healing journey thru clean fasting working up to consistent 36 48 and a few 72hrs. The exercise and levels of exercise discussed here are optimizing for the fit is not what you need to heal right now.
This fellow makes sense to me. I’m 77 and do weights as well as swimming. Practice intermittent fasting and follow the keto diet. I feel at least 20 years younger. When I’m doing my exercises I have a positive mental attitude knowing that I’m improving my health.
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.
Optimization is from shorter fasts because of exercise induced celluar efficiencies both when acutely combined with fasting and when performed separately.
I have read many books, I listened to many TH-cam videos by many of the world's leading gurus and health experts but nothing came close to the 23 former doctor truths by lauren clark. I recommend everyone giving it a read.
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.
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.
I think the missing link on the benefits of zone two is the theory that it improves fat oxidation by increasing mitochondrial density over just improving performance efficiency
Often I find athletes will reject a specific type of training or everything except for their one specific training. But I've always been an everything girl. And I find that it has paid off. I would say yoga and strength training was always some of my easiest, but I made sure that I was doing endurance ever since I was a child. Today, I still test myself with endurance, but strength training is no longer easy and yoga is now boring. Do what you don't love. It's good for you.
🎯 Key points for quick navigation: 00:26 *🔄 A study shows physically fit individuals exhibit higher autophagy levels when fasting, regardless of fasting duration.* 01:20 *🏃 People with higher VO2 max experienced 40% greater autophagy during fasting compared to less fit individuals.* 02:00 *🚀 Regular exercise boosts fasting efficiency, suggesting less fasting is required for fit individuals.* 03:55 *🏋️ Exercise enhances fasting benefits by raising autophagy levels and metabolic efficiency.* 05:30 *💡 VO2 max improvement is linked to better fat oxidation and overall fitness benefits.* 06:50 *⚙️ Exercise benefits carry over to fasting, increasing autophagy biomarkers.* 10:16 *🔋 Endurance athletes exhibit significant mitochondrial protein expression related to mitophagy.* 11:00 *💪 Exercise, especially endurance, enhances mitochondrial health, reducing disease risk.* 13:47 *🏋️♀️ A hybrid approach combining endurance and strength training may offer additive fitness benefits.* 17:05 *🔥 Training for power and strength is essential for both short-term performance and long-term health.* 18:29 *🧱 Zone 2 training is foundational but should not limit higher intensity and strength training efforts.* 19:39 *🏃♂️ VO2 Max is considered the best indicator of aerobic fitness and can be improved with high or moderate intensity training, not just Zone 2 training.* 20:35 *🎯 For the speaker, personal increase in VO2 Max occurred without structured Zone 2 training, emphasizing high-intensity workouts and activities instead.* 21:17 *🥇 Zone 2 is perceived as less efficient compared to Zone 1 or 3, as it either serves relaxation or maximizes VO2 Max benefits, respectively.* 21:57 *🔥 The speaker highlights fat oxidation at high intensities, which can be beneficial for increased endurance and effective body composition management.* 23:23 *🌱 Efficient fat oxidation is an indicator of good mitochondrial health, linked to beneficial health outcomes and reduced disease risk.* 24:17 *🌊 Utilizing fats and ketones for fuel reduces blood glucose variability, preventing wide glucose swings and associated hormonal fluctuations, leading to better metabolic health.* Made with HARPA AI
Wonder if I’m a zone 2-er. I ruck every day. No days off. I am 50. I am in yr4 of rucking. I haul 31lbs. And increase every 4 months by 2lbs. I have not missed a day in 907 rucks (today!). I never take a rest day- and that’s just because part of the fun of this is my streak. I look for steep hills to zip up and all kinds of extra little challenges. My distance?- ready? Last year I rucked 4,097KM. I did 50 half marathons. One a week basically. My weekly mileage is 85K approx now. I contend with minor peaky injury type stuff but so far- haven’t been stopped. Going for my first 1000 streak of my life. Also I am in the shape of my life and I never get sick anymore. Running used to make me get sick and injured a lot. I love distance. This has been an amazing solution. No matter the weather- up in Canada a ruck-through of winter with Covid in the air has been no joke and nothing short of a miracle lol. I’m sailing through menopause and I think I should be studied 😂 my entire streak has been fully documented on a fitness app.
Thank you for this content. Could you in future mention when a study is cited what the breakdown of men to women is? With women’s physiology being very different to men’s as well as different across hormonal stages of life - data would be more meaningful if we know the age range and sex of the subjects to get an idea of relevancy. If I’m a menopausal women - any study with study subjects representing only men, for example would have no real significance. This information is rarely mentioned and I think it’s important that the difference between male and female biology is accounted for.
* 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.
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.
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.
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.
@@profortunebaron I eat “fresh caught” canned mackerel or sardines 3 times a week. Fruits and vegetables. If you’re able to, you can grow some more colorful varieties that aren’t typically offered in a store. Use lots of natural spices (oregano, basil, cilantro, cayenne, thyme…) and supplement with Quercetin and coq10.
@@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
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.
I would say, if you can handle it, add in a couple of short sessions of high intensity training per week that gets your BPM higher than 150. Might want to look into High Intensity Interval Training (HIIT).
How about dangers of muscle loss during fasting, especially for older people? It is very difficult to rebuid them. Good muscles and longevity are correlated.
You have almost 4 million subscribers. Please fix your sound. Consult a professional if you can't understand instead of being less than great in this area. It causes people who are sensitive to it to not want to engage with the channel no matter how great you are, how good the topics and guests.
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.
Guys, please don’t place these beer bottles in the background. I’m an alcoholic, and they trigger me. It doesn’t matter if they say “Liquid Death” or something else shocking-the shape alone can trigger many people struggling with similar issues. Please think about that.
That is not beer. That is a water that is sold in a can called “Liquid Death”. Google it and you will find it’s just water. I’ve had it at outdoor events so I recognized the can. If you are still triggered simply listen without watching the video. Problem solved.
Thanks for the podcast. However, could you say if woman's results were studied or just men? Are you aware that the guidance for woman is different due to hormones and the time of the month? Would be great if this could be addressed. Many thanks!
Hi Thomas..... Love your content. I have a quick question...... Will I break my fast or autophagy if I drink "vegg broth with some fat in it" As I understand it is protain and calories that break a fast
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.
@@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!).
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.
Great information in here! 1 question/note: I have found that walking at a brisk pace while doing prolonged fasting keeps my heartrate perfectly around zone 2, and it regularly leaves me with more energy afterwards. Could it be possible to become so efficient as to generate new glucose stores from glycerol during a prolonged fast through epigenetic adaptation while performing zone 2 activity?
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.
If you increase autophagy by doing regular high intensity workouts, does that indicate that you’re getting all of the health benefits typically associated with autophagy, or is it only increasing autophagy because your body has to now repair the damage to your muscles that you did during your workout? At what point do the system wide effects of cellular repair kick in, not just the localized effects of muscle repair?
In many previous videos you've advised Zone 2 is optimal for fat loss, but you needed Zone 5 for VO2 max. Further, you've advised that the Zones higher than 2 would be burning glucose from you bloodstream, not oxidising fat. Perhaps those videos were you just relaying findings of studies, whereas here you speak of burning fat with high intensity cardio. Do we take it that this is from your personal experience, seeing as you have also previously advised that due to your years on Keto your body's adaptation has meant you can switch easily between glucose & fat as a fuel source? For someone like me that hasn't gone through that adaptation, the take away from this video sounds like that Zone 2 remains for fat loss (particularly visceral fat) while doing Zone 5 (to improve your VO2 max) might burn fat if we're in a fasted state (say between 12 & 18 hours fasted) or already have a high VO2, and if not fasted, burn glucose. Would this be right? ___ Later: I watched Thomas's "Visceral Fat Doctor: The 4 Types of Belly Fat & How to Lose it for Good - Dr. Sean O’Mara" video. Sensational video in which Dr O'Mara recommends, and shows evidence of the benefits of HIIT in regard to visceral fat.
this is directly related to insulin resistant . can not get into ketosis until insulin goes down, fit people do not have insulin resistance, so yes there metobic condition is in much better shape.
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.
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
**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 😜🤪😝
Summary. If you're in better shape, you'll get into autophogy faster. Done.
I was a 59-year-old woman with no diagnosed conditions when I started a regimen of fasting and exercise. 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 longevity, so make sure to eat the proper amount of protein (believed to be 0.8 to 1 g per kg of ideal body weight of normally active person) while exercising.
Check out making l reuteri yogurt, it builds muscle plus protects bones
Thank you ❤
Definitely👍
Up your protein
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
Why duch a stupid question ❓ @@aofnyc
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..
Very good. Have this guy on again. Easy to listen to and understand.
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This autophagy discussion is beneficial to the healthy fit individual (such as these two avid exercisers/trainers ). Metabolically challenged individuals needing autophagy to heal do not need these levels of exercise and supplements to heal. Take in this important info understanding these are two autophagies with two different goals. Exercise Autophagy is autophagy yes but takes a back seat to Healing Autophagy through clean fasting for 36-72hrs. I learned this the hard way. Get your bloodwork to check your metabolic health (women and men) and start your healing journey thru clean fasting working up to consistent 36 48 and a few 72hrs. The exercise and levels of exercise discussed here are optimizing for the fit is not what you need to heal right now.
Thank you.
Mike is a great guest. I am a regular viewer of his channel.
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This fellow makes sense to me. I’m 77 and do weights as well as swimming. Practice intermittent fasting and follow the keto diet. I feel at least 20 years younger. When I’m doing my exercises I have a positive mental attitude knowing that I’m improving my health.
Oh, my two favorite health TH-camrs
I’m so glad to see you two guys together!
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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.
@@eliotness107yeah at that low bodyfat i defo wouldnt do more than 16 hrs.
You should maybe try doing resistance training while you are fasting in order to keep your muscles
I'm so glad to watch this episode featuring my two favorite heath&diet TH-camrs together. Pure high-quality content.
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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!
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
@@WMBCSyeah we know,we're talking about increasing it with fasting.
Two of the main guys I’m listening to everyday for health
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😂Goodluck with that
I have read many books, I listened to many TH-cam videos by many of the world's leading gurus and health experts but nothing came close to the 23 former doctor truths by lauren clark. I recommend everyone giving it a read.
Two great guys here!! 😁😁✔✔✔✔
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Great collaboration! Thanks Thomas and Mike
Great collab. Mike's the man
Couple of absolute kings right here! Thank you for everything you have taught me!
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Love this collab
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.
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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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Love this interview jam packed with easy-to-digest info. Thank you gentlemen!
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Its interesting that the host is delving in autophagy and increased longevity while simultaneously sippin' on a can of Liquid Death (to his left).
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!❤
This is probably the most beneficial and informative video for maintaining a healthy fitness level. 👍
I think the missing link on the benefits of zone two is the theory that it improves fat oxidation by increasing mitochondrial density over just improving performance efficiency
Happy new year!
Often I find athletes will reject a specific type of training or everything except for their one specific training. But I've always been an everything girl. And I find that it has paid off. I would say yoga and strength training was always some of my easiest, but I made sure that I was doing endurance ever since I was a child. Today, I still test myself with endurance, but strength training is no longer easy and yoga is now boring. Do what you don't love. It's good for you.
Mike is very easy to understand with clear and precise information! Thank you!!!
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🎯 Key points for quick navigation:
00:26 *🔄 A study shows physically fit individuals exhibit higher autophagy levels when fasting, regardless of fasting duration.*
01:20 *🏃 People with higher VO2 max experienced 40% greater autophagy during fasting compared to less fit individuals.*
02:00 *🚀 Regular exercise boosts fasting efficiency, suggesting less fasting is required for fit individuals.*
03:55 *🏋️ Exercise enhances fasting benefits by raising autophagy levels and metabolic efficiency.*
05:30 *💡 VO2 max improvement is linked to better fat oxidation and overall fitness benefits.*
06:50 *⚙️ Exercise benefits carry over to fasting, increasing autophagy biomarkers.*
10:16 *🔋 Endurance athletes exhibit significant mitochondrial protein expression related to mitophagy.*
11:00 *💪 Exercise, especially endurance, enhances mitochondrial health, reducing disease risk.*
13:47 *🏋️♀️ A hybrid approach combining endurance and strength training may offer additive fitness benefits.*
17:05 *🔥 Training for power and strength is essential for both short-term performance and long-term health.*
18:29 *🧱 Zone 2 training is foundational but should not limit higher intensity and strength training efforts.*
19:39 *🏃♂️ VO2 Max is considered the best indicator of aerobic fitness and can be improved with high or moderate intensity training, not just Zone 2 training.*
20:35 *🎯 For the speaker, personal increase in VO2 Max occurred without structured Zone 2 training, emphasizing high-intensity workouts and activities instead.*
21:17 *🥇 Zone 2 is perceived as less efficient compared to Zone 1 or 3, as it either serves relaxation or maximizes VO2 Max benefits, respectively.*
21:57 *🔥 The speaker highlights fat oxidation at high intensities, which can be beneficial for increased endurance and effective body composition management.*
23:23 *🌱 Efficient fat oxidation is an indicator of good mitochondrial health, linked to beneficial health outcomes and reduced disease risk.*
24:17 *🌊 Utilizing fats and ketones for fuel reduces blood glucose variability, preventing wide glucose swings and associated hormonal fluctuations, leading to better metabolic health.*
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Inspiring…many thanks to you, both❤
I'm a longtime fan of you both! 🎉🎉
Always the best content!! Thank you! 👍🙏😎
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I appreciate this information 🌟
Wonder if I’m a zone 2-er.
I ruck every day. No days off. I am 50. I am in yr4 of rucking. I haul 31lbs. And increase every 4 months by 2lbs. I have not missed a day in 907 rucks (today!). I never take a rest day- and that’s just because part of the fun of this is my streak. I look for steep hills to zip up and all kinds of extra little challenges. My distance?- ready?
Last year I rucked 4,097KM. I did 50 half marathons. One a week basically. My weekly mileage is 85K approx now. I contend with minor peaky injury type stuff but so far- haven’t been stopped. Going for my first 1000 streak of my life. Also I am in the shape of my life and I never get sick anymore. Running used to make me get sick and injured a lot. I love distance. This has been an amazing solution. No matter the weather- up in Canada a ruck-through of winter with Covid in the air has been no joke and nothing short of a miracle lol. I’m sailing through menopause and I think I should be studied 😂 my entire streak has been fully documented on a fitness app.
Wow, that’s totally inspiring!!!
Metabolic Mike! My homie!
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My favorite two podcasters!
Crazy crossover episode !
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Just what someone with 30% left ventricle output does NOT need! - but interesting - advice for super fit on how to be even fitter!
Great interview ❤
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This guy got to the point in 2 min instead of 20. Thanks New Guy!
Summary - workout, do ~sprints, high intensity bike, swimming... It's better for cardio, more muscle mass => more autophagy + strength
Thank you for this content.
Could you in future mention when a study is cited what the breakdown of men to women is?
With women’s physiology being very different to men’s as well as different across hormonal stages of life - data would be more meaningful if we know the age range and sex of the subjects to get an idea of relevancy.
If I’m a menopausal women - any study with study subjects representing only men, for example would have no real significance. This information is rarely mentioned and I think it’s important that the difference between male and female biology is accounted for.
LMT conains maltodextrin high carbohydrate sweetener.
Very addictive is maltodextrin and a cheap filler.
My two favorite health ytbers
Great video. Just training your body to operate efficiently while in ketosis is very important but never really discussed.
Thank you Thomas! Great video - lots of info and well worth the investment in time to listen. ps - subscribed!
cool to see Thomas and Mike in the same video.
You provide us with so much useful knowledge ❤🎉 thank you
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One of my favorite guests
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* 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.
Mike Is The Best
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.
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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Really interesting. Thank you.
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Best guest 👌
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 ?
@ it induces autophagy in cancer cells, it also induces mytophagy and inhibits metastasis.
@@profortunebaron I eat “fresh caught” canned mackerel or sardines 3 times a week. Fruits and vegetables. If you’re able to, you can grow some more colorful varieties that aren’t typically offered in a store. Use lots of natural spices (oregano, basil, cilantro, cayenne, thyme…) and supplement with Quercetin and coq10.
This content is GOLD
WOW!
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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
I think most marathoners run on glucose not fasted
No way … you’re telling me to exercise more and eat less?! Amazing.
great video! thank you :)
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Why is this surprising? Seems pretty logical to me.
Nice to this pop on my feed!
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Very great.
Great one 🖖
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Nothing beats how you feel after a 2 day fast.
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.
I would say, if you can handle it, add in a couple of short sessions of high intensity training per week that gets your BPM higher than 150. Might want to look into High Intensity Interval Training (HIIT).
Love all you teaching videos, and have heard the phrase “VO2 max” often but don’t really know “what” it is.
How about dangers of muscle loss during fasting, especially for older people? It is very difficult to rebuid them. Good muscles and longevity are correlated.
Fasting is easier and time saving for me then exercise! Some folks as these guys love their exercises rather than fasting it seems.
Yes 😂
I would defo be using some resistance bands at minimum to prevent atrophy whilst fasting.
You have almost 4 million subscribers. Please fix your sound. Consult a professional if you can't understand instead of being less than great in this area. It causes people who are sensitive to it to not want to engage with the channel no matter how great you are, how good the topics and guests.
And you are stellar in most all ways.
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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Guys, please don’t place these beer bottles in the background. I’m an alcoholic, and they trigger me. It doesn’t matter if they say “Liquid Death” or something else shocking-the shape alone can trigger many people struggling with similar issues. Please think about that.
That is not beer. That is a water that is sold in a can called “Liquid Death”. Google it and you will find it’s just water. I’ve had it at outdoor events so I recognized the can. If you are still triggered simply listen without watching the video. Problem solved.
Thanks for the podcast. However, could you say if woman's results were studied or just men? Are you aware that the guidance for woman is different due to hormones and the time of the month? Would be great if this could be addressed. Many thanks!
Oh you guys can be BFF's
My two favorite TH-cam guys!!!
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Movement is medicine
Thanks
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Hi Thomas..... Love your content. I have a quick question...... Will I break my fast or autophagy if I drink "vegg broth with some fat in it" As I understand it is protain and calories that break a fast
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.
@@simonclutterbuck6697were you doing lighter weights when fasted?
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!).
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.
Great information in here!
1 question/note: I have found that walking at a brisk pace while doing prolonged fasting keeps my heartrate perfectly around zone 2, and it regularly leaves me with more energy afterwards.
Could it be possible to become so efficient as to generate new glucose stores from glycerol during a prolonged fast through epigenetic adaptation while performing zone 2 activity?
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.
If you increase autophagy by doing regular high intensity workouts, does that indicate that you’re getting all of the health benefits typically associated with autophagy, or is it only increasing autophagy because your body has to now repair the damage to your muscles that you did during your workout? At what point do the system wide effects of cellular repair kick in, not just the localized effects of muscle repair?
But for those who cant walk due to angina/back pain etc - any suggestions
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.
In many previous videos you've advised Zone 2 is optimal for fat loss, but you needed Zone 5 for VO2 max. Further, you've advised that the Zones higher than 2 would be burning glucose from you bloodstream, not oxidising fat. Perhaps those videos were you just relaying findings of studies, whereas here you speak of burning fat with high intensity cardio. Do we take it that this is from your personal experience, seeing as you have also previously advised that due to your years on Keto your body's adaptation has meant you can switch easily between glucose & fat as a fuel source? For someone like me that hasn't gone through that adaptation, the take away from this video sounds like that Zone 2 remains for fat loss (particularly visceral fat) while doing Zone 5 (to improve your VO2 max) might burn fat if we're in a fasted state (say between 12 & 18 hours fasted) or already have a high VO2, and if not fasted, burn glucose. Would this be right? ___ Later: I watched Thomas's "Visceral Fat Doctor: The 4 Types of Belly Fat & How to Lose it for Good - Dr. Sean O’Mara" video. Sensational video in which Dr O'Mara recommends, and shows evidence of the benefits of HIIT in regard to visceral fat.
what's mike mutzel carrying in that necklace? I've noticed ben azadi has one too
😂 uhhh huh 🧐
this is directly related to insulin resistant . can not get into ketosis until insulin goes down, fit people do not have insulin resistance, so yes there metobic condition is in much better shape.
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?
Nice Co Lab
🏆
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Autophagy to lower biological age 💪
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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.
Have you met this guy before?