Waiting for hard evidence can be a mistake, e.g. smokers before 1960 that waited for hard evidence that smoking is bad. Sometimes taking your best guess is better.
I am an 81 year old female and I am frustrated with trying to slow down my rate of sarcopenia. I start my day with a mile walk. Later in the day I do resistance training on a cable machine. If I get too tired nmn seems to help. Are there any other things I could take to help? Asked for a urologist for hormones and his answer was "What does a woman your age need with muscle?" Is there any hope for me?
Creatine and beta alinine can help over time with physical energy to perform… tyrosine may also help give you more mental energy and motivation. Look for a stimulant free preworkout powder that contains them all to make it easier. My favorite is “Pre Kaged Elite Stim Free”
@@littlerascalactionmovies3614 Indeed, you need protein, but you also have to make sure you can digest them, make sure you have sufficient stomach acid and bile (for fat), and if not, take specific supplements for this (bile salts or betaine HCl for example), I assume you eat something close a low carb diet with sufficient protein and animal fat.
Man that urologist sounds dumb. What a super unhelpful piece of advice. I would suggest you see another doctor because it's pretty apparent that most older women would benefit from hormone treatment.
I think sleep problems, especially insomnia need a lot more research. If diet and exercise are easy to change, sleep is not. There is not much someone can do if they suffer from chronic insomnia. For some people teas, supplements, CBT and meditation don't change much. And what is left is to take medication that is addictive or stops working after a while, and they have horrible side effects, mostly on mental health. I think scientist should focuse more on trying to understand insomnia. Like how does covid affects sleep? Why some people feel tired but cannot sleep? Why some people wake up 1-2 hours before the alarm and cannot fall back asleep? Insomnia is really underestimated and not researched enough.
Great talk! Lots of great "food for thought" points. A bit sad we actually need this kind of common sense type of talk but we're all human, 😂. If someone can't afford or access the clinic, some low tech options for evaluating one's state can include a mirror, scale, a critical look at your shopping bag and plate and how much time you spend in front of a screen (phone, tv, computer, etc). Love your no bull approach to this field, Matt!
For optimum health and maximum lifespan, I would add 2 other things to the list: 1) getting enough direct sunlight exposure and 2) having a healthy, flourishing gut microbiota. For example, exposure to direct sunlight first thing in the morning is known to have s beneficial effect on the quality of your sleep at night.
@@MPiotroff You don't have to bake yourself. I'm assuming by 'direct' the OP just means not through a window. Afternoon sun also has benefits - it has been found to be more important for preventing myopia in kids than morning exposure.
@@MPiotroff Apparently you don't know about the latest research regarding the health benefits of exposing the body to direct sunlight. And there's a lot more to it than just Vitamin D. And regarding cancer, I've been exposed to direct sunlight nearly every day of my life (having lived in Southern California my entire life), and I've never had any cancer yet, including skin cancer. Even though Im 68 years old, I'm Caucasian with blonde hair and blue eyes, and I've never used sunscreen. In fact, a study was done years ago, which found that people who get moderate doses of direct sunlight on their skin each day had less skin cancer than people who got large amounts of sunlight on their skin each day, and less skin cancer than people who got no sunlight on their skin.
@@MPiotroff According to recent studies and research, exposure to sunlight can have a big effect on sleep quality, if you do it the right way. As Dr. Andrew Huberman (neurobiology from Stanford University) explains in his podcasts.
There are habits you can form that can address several of these pillars at once, giving a ton of bang-for-buck, if you create them strategically. For example, 3 nights a week I train in powerlifting, with a couple of mates, and we eat a healthy home-cooked meal after and then watch a show or play a board game together - thus incorporating everything except sleep (which might be taken care of if you're exhausted from the workout, although if you're like me you might get hyped by it and stay up too late 😅). Exercising with friends and then eating with friends seems like a good way to hit these key things and stay accountable to others if it's something you can organise between you and fit into your life. You could each bring a new healthy (high protein) meal each week if you like to experiment (we eat like bachelors and pretty much have the same chicken chow mein every week, but it's a comfort and easy, heh). I can imagine scaling this to different abilities or time/scheduling requirements - at one end, maybe once a week you get in a walk around a lake or park with a single friend (and doing anything in nature and getting some sunlight is probably even more of a value add), at the other end maybe you are doing some long-distance running or hit sprinting with a whole group multiple times a week (or a multi-day strength-training program, like us). It doesn't have to cost you, either, there is a lot you can do with a garage gym and second-hand gear or even just a local park and play equipment. I will say, If you exercise in the evening, you might take a pre-workout or down a coffee or two for the energy beforehand, and then that can affect your sleep, as well as the exercise itself. I know for me, it would be better if I could workout in the morning, however I can't do that with my friends and therefore socialise at the same time, so it can be tricky to meet some of these requirements and not screw up others in the way that you meet them. I would really echo the suggestion to track (dietary intake) for a little while (I like Cronometer) to get a better idea of what and how much you should be eating - you might be surprised at how difficult it is to get enough protein in to build muscle whilst not over-doing the fat and carbs - finding foods that you like and have the right macro ratio. If your protein is mainly from fatty meat, you might need to go with some chicken breast, eggs and a protein bar, instead. I basically used this to meet my weight category requirements for competitions (62kg, 66kg and 69kg, variously, with my best lift so far being a 200kg deadlift - strength to weight ratio is going ok for a 45yo). I can't endorse unsweetened coffee, sorry. Life is too short, regardless of potential longevity hacks 😄
Drat-IAmShakey - anyway, Park Point is walking on sand, so I can fall safely. (( I have benign positional vertigo. So falling is normal, but Peter Attia points out that falling injuries are now dangerous. I will head out in pursuit to a free or cheap walker. Goodwill does not carry them. I asked, yesterday. . I will report my results. I could waddle jog three airport runways - 18,000! Feet - just before Jazz got shot. She is recovering slowly but will recover fully. The two ribs that got blasted through, plus the blast wound to her lungs are somewhat problematic. Plus she is doing a lot of the care for her drinking and dying mother. I will report on my progress. Love your podcast. You do “cut through the crap” very well. Apologies for the disruption from the shakey hands.
Supplements move the needle more if you're sickly. My cat's kidney problems improved a lot with NMN & Cordyceps. She's 18 and I got her to gain some weight back. Now I need to help her to exercise more. 😊
@@purr181We can learn a lot from the health of our pets. 12+ years ago I used to buy my cat Purina pellets as recommended by our vet. My cat was missing jumps and looking a bit old. When I researched health and a species appropriate diet, my eyes were opened and I started getting quality tinned meat and also raw meats including organs. His health noticeably improved, he started making jumps again, caught a rat, started chasing birds - I had to put a bell on him!
Of course sleeping, diet, exercise, keeping street below a certain level, etc are important, but the way to optimise these things can vary from individual to individual. Some people do best with a fairly rigid daily routine,, whereas for others such a routine is counterproductive and in fact could cause stress. Even the intake of certain foods may not be the same for each person. With sleep, most of the world sleeps once each 24 hours, but a significant number take a siesta, and so sleep twice a day. The effects of fasting may vary between individuals. My knowledge in these fields is unfortunately very rudimentary, but I think there is a long way to go before certain scientific assertions can be made (if they ever can be made). Hopefully we can progress along the path quickly.
I believe that a healthy, flourishing gut microbiota is important for optimum health and even maximum longevity. For example, if you have a compromised gut microbiota in the small intestine, it might allow harmful bacteria from the colon to spread into the small intestine, where those bacteria release endotoxins. And those endotoxins can permeate the lining of the small intestine, and get into the blood and spread throughout the body, thereby causing inflammation throughout the body. That's what happens with SIBO (small intestine bacterial overgrowth), which many people have, and don't know it. And having enough beneficial bacteria in the small intestine can prevent that from happening, because the beneficial bacteria suppress the spread of harmful bacteria from the colon into the small intestine. That would explain why one person said that she eliminated 95 percent of her health problems (which were mostly inflammation-related) just by consuming homemade kefir everyday.
OMG The intro is so loud. I really think the intro should be simpler and more quiet, it’s hard to tell what’s he even saying with the super loud music.
This comment that it is banal betrays your ignorance of the state of health care and suggests a kind of intellectual snobbery about the basics. There is nothing more important than the big picture overview that Matt has provided here. We have been pounding down this message for 20 years, and it's great to have leading scientists communicating the same basic ideas. The notion that everybody knows this stuff and that is therefore banal is just wrong. Most people don't, most physicians don't, and even more damning many geriatricians don't understand these basic findings and ideas.
Also for impatient people there's lots of easy ways to get information faster out of a video, from increasing speed to asking an AI for a summary. Imagine living in this day and age complaining about how long a YT video is...
Waiting for hard evidence can be a mistake, e.g. smokers before 1960 that waited for hard evidence that smoking is bad. Sometimes taking your best guess is better.
Sometimes your best guess will be worse, for your wallet or your health or both.
Germans studied smoking and knew it was bad before than
I am an 81 year old female and I am frustrated with trying to slow down my rate of sarcopenia. I start my day with a mile walk. Later in the day I do resistance training on a cable machine. If I get too tired nmn seems to help. Are there any other things I could take to help? Asked for a urologist for hormones and his answer was "What does a woman your age need with muscle?" Is there any hope for me?
Make sure you are consuming sufficient protein.
Also, consider supplementing with creatine.
Creatine and beta alinine can help over time with physical energy to perform… tyrosine may also help give you more mental energy and motivation. Look for a stimulant free preworkout powder that contains them all to make it easier. My favorite is “Pre Kaged Elite Stim Free”
@@littlerascalactionmovies3614 Indeed, you need protein, but you also have to make sure you can digest them, make sure you have sufficient stomach acid and bile (for fat), and if not, take specific supplements for this (bile salts or betaine HCl for example), I assume you eat something close a low carb diet with sufficient protein and animal fat.
Man that urologist sounds dumb. What a super unhelpful piece of advice. I would suggest you see another doctor because it's pretty apparent that most older women would benefit from hormone treatment.
Love the swipes at Huberman and all his nonsense about coffee and supplements
I know I'm going on a tangent, but I'd love to see biologist Michael Levin on your show, that would be awesome 😊
I also suggested that.
I think sleep problems, especially insomnia need a lot more research. If diet and exercise are easy to change, sleep is not. There is not much someone can do if they suffer from chronic insomnia. For some people teas, supplements, CBT and meditation don't change much. And what is left is to take medication that is addictive or stops working after a while, and they have horrible side effects, mostly on mental health. I think scientist should focuse more on trying to understand insomnia. Like how does covid affects sleep? Why some people feel tired but cannot sleep? Why some people wake up 1-2 hours before the alarm and cannot fall back asleep? Insomnia is really underestimated and not researched enough.
Great talk! Lots of great "food for thought" points. A bit sad we actually need this kind of common sense type of talk but we're all human, 😂. If someone can't afford or access the clinic, some low tech options for evaluating one's state can include a mirror, scale, a critical look at your shopping bag and plate and how much time you spend in front of a screen (phone, tv, computer, etc). Love your no bull approach to this field, Matt!
For optimum health and maximum lifespan, I would add 2 other things to the list: 1) getting enough direct sunlight exposure and
2) having a healthy, flourishing gut microbiota.
For example, exposure to direct sunlight first thing in the morning is known to have s beneficial effect on the quality of your sleep at night.
On #2, plant fiber. Our microbiome craves it.
It's not a big effect, and direct sunlight exposure is cancerogenic
@@MPiotroff You don't have to bake yourself. I'm assuming by 'direct' the OP just means not through a window. Afternoon sun also has benefits - it has been found to be more important for preventing myopia in kids than morning exposure.
@@MPiotroff Apparently you don't know about the latest research regarding the health benefits of exposing the body to direct sunlight. And there's a lot more to it than just Vitamin D.
And regarding cancer, I've been exposed to direct sunlight nearly every day of my life (having lived in Southern California my entire life), and I've never had any cancer yet, including skin cancer. Even though Im 68 years old, I'm Caucasian with blonde hair and blue eyes, and I've never used sunscreen.
In fact, a study was done years ago, which found that people who get moderate doses of direct sunlight on their skin each day had less skin cancer than people who got large amounts of sunlight on their skin each day, and less skin cancer than people who got no sunlight on their skin.
@@MPiotroff According to recent studies and research, exposure to sunlight can have a big effect on sleep quality, if you do it the right way. As Dr. Andrew Huberman (neurobiology from Stanford University) explains in his podcasts.
Good simple advice thank you.
There are habits you can form that can address several of these pillars at once, giving a ton of bang-for-buck, if you create them strategically. For example, 3 nights a week I train in powerlifting, with a couple of mates, and we eat a healthy home-cooked meal after and then watch a show or play a board game together - thus incorporating everything except sleep (which might be taken care of if you're exhausted from the workout, although if you're like me you might get hyped by it and stay up too late 😅).
Exercising with friends and then eating with friends seems like a good way to hit these key things and stay accountable to others if it's something you can organise between you and fit into your life. You could each bring a new healthy (high protein) meal each week if you like to experiment (we eat like bachelors and pretty much have the same chicken chow mein every week, but it's a comfort and easy, heh). I can imagine scaling this to different abilities or time/scheduling requirements - at one end, maybe once a week you get in a walk around a lake or park with a single friend (and doing anything in nature and getting some sunlight is probably even more of a value add), at the other end maybe you are doing some long-distance running or hit sprinting with a whole group multiple times a week (or a multi-day strength-training program, like us). It doesn't have to cost you, either, there is a lot you can do with a garage gym and second-hand gear or even just a local park and play equipment.
I will say, If you exercise in the evening, you might take a pre-workout or down a coffee or two for the energy beforehand, and then that can affect your sleep, as well as the exercise itself. I know for me, it would be better if I could workout in the morning, however I can't do that with my friends and therefore socialise at the same time, so it can be tricky to meet some of these requirements and not screw up others in the way that you meet them.
I would really echo the suggestion to track (dietary intake) for a little while (I like Cronometer) to get a better idea of what and how much you should be eating - you might be surprised at how difficult it is to get enough protein in to build muscle whilst not over-doing the fat and carbs - finding foods that you like and have the right macro ratio. If your protein is mainly from fatty meat, you might need to go with some chicken breast, eggs and a protein bar, instead. I basically used this to meet my weight category requirements for competitions (62kg, 66kg and 69kg, variously, with my best lift so far being a 200kg deadlift - strength to weight ratio is going ok for a 45yo).
I can't endorse unsweetened coffee, sorry. Life is too short, regardless of potential longevity hacks 😄
Drat-IAmShakey - anyway, Park Point is walking on sand, so I can fall safely. (( I have benign positional vertigo. So falling is normal, but Peter Attia points out that falling injuries are now dangerous.
I will head out in pursuit to a free or cheap walker. Goodwill does not carry them. I asked, yesterday. .
I will report my results. I could waddle jog three airport runways - 18,000! Feet - just before Jazz got shot. She is recovering slowly but will recover fully. The two ribs that got blasted through, plus the blast wound to her lungs are somewhat problematic. Plus she is doing a lot of the care for her drinking and dying mother.
I will report on my progress.
Love your podcast. You do “cut through the crap” very well.
Apologies for the disruption from the shakey hands.
16:42 are you watching mike israetel 😲 cause watching him helped me a lot!
Yes! We are both fans of Mike. Our most popular video is Matt watching a Dr. Mike video for the first time.
- Nick
Supplements move the needle more if you're sickly. My cat's kidney problems improved a lot with NMN & Cordyceps. She's 18 and I got her to gain some weight back. Now I need to help her to exercise more. 😊
Your cat😂
@sterkehansen9038 I love my lil cat buddy so much, I'm hoping she can challenge Creme Puff's record age(38) someday, haha! One day at a time. ☺️💓
@@purr181We can learn a lot from the health of our pets. 12+ years ago I used to buy my cat Purina pellets as recommended by our vet. My cat was missing jumps and looking a bit old. When I researched health and a species appropriate diet, my eyes were opened and I started getting quality tinned meat and also raw meats including organs. His health noticeably improved, he started making jumps again, caught a rat, started chasing birds - I had to put a bell on him!
Of course sleeping, diet, exercise, keeping street below a certain level, etc are important, but the way to optimise these things can vary from individual to individual. Some people do best with a fairly rigid daily routine,, whereas for others such a routine is counterproductive and in fact could cause stress. Even the intake of certain foods may not be the same for each person. With sleep, most of the world sleeps once each 24 hours, but a significant number take a siesta, and so sleep twice a day. The effects of fasting may vary between individuals. My knowledge in these fields is unfortunately very rudimentary, but I think there is a long way to go before certain scientific assertions can be made (if they ever can be made). Hopefully we can progress along the path quickly.
The intro song always reminds me of "Hollywood" by Collective Soul. Good song!
My weakest is EAT. I'm going to focus on favoring vegetables and not overindulging on junk food.
I believe that a healthy, flourishing gut microbiota is important for optimum health and even maximum longevity.
For example, if you have a compromised gut microbiota in the small intestine, it might allow harmful bacteria from the colon to spread into the small intestine, where those bacteria release endotoxins. And those endotoxins can permeate the lining of the small intestine, and get into the blood and spread throughout the body, thereby causing inflammation throughout the body. That's what happens with SIBO (small intestine bacterial overgrowth), which many people have, and don't know it. And having enough beneficial bacteria in the small intestine can prevent that from happening, because the beneficial bacteria suppress the spread of harmful bacteria from the colon into the small intestine. That would explain why one person said that she eliminated 95 percent of her health problems (which were mostly inflammation-related) just by consuming homemade kefir everyday.
There ARE so MANY thingS…(plural) 🙏📚
OMG The intro is so loud. I really think the intro should be simpler and more quiet, it’s hard to tell what’s he even saying with the super loud music.
Adjust your volume dumbnuts
I've been saying that the previous intro was so much better for a while, this one is obnoxious. As obnoxious as Mike Mutzel 😅
@@jozefwoo8079 I hope the’ll change it soon
20 minutes to give such banal advice.
This comment that it is banal betrays your ignorance of the state of health care and suggests a kind of intellectual snobbery about the basics. There is nothing more important than the big picture overview that Matt has provided here. We have been pounding down this message for 20 years, and it's great to have leading scientists communicating the same basic ideas.
The notion that everybody knows this stuff and that is therefore banal is just wrong. Most people don't, most physicians don't, and even more damning many geriatricians don't understand these basic findings and ideas.
Why, oh why, is there a person with this type of comment on every single podcast channel? IMO the advice is brilliant;your comment is banal.
Also for impatient people there's lots of easy ways to get information faster out of a video, from increasing speed to asking an AI for a summary. Imagine living in this day and age complaining about how long a YT video is...