I'm 80 years old and have stage 4 breast cancer, Takotsubo cardiomyopathy, heart failure, and a number of other health issues including long COVID. I started using a fitness trampoline 2.5 years ago as well as weight and resistance training, after surviving a cytokine storm. I've gone from barely being able to lift a one-pound weight to lifting a five pound weight. I jump on the rebounder, for about 3 minutes, a couple of times a day despite both knees needing replacement. I use red light and near infrared light pads, daily, on problem areas of my body such as my knees, ribs, back, and a torn rotor cuff. I also try to get outside and walk several times a week for about 15 minutes. None of this exercise has cured my various ailments but I'm still able to live a fairly normal life, long past the time expected, and rarely need to use an OTC pain medicine. I would agree that any type of exercise is good and improves health, sleep, and mood.
Good luck with all that. I was changed by Dr. Esselstyn's group of people with 2 to 3 heart attacks that lived 30 additional years following his vegan whole plant diet and exercise. The video "Forks Over Knives" impressed me so much, I becae a vegan the day after seeing it.
I remember another study that involved HIIT with 55 to 65 year olds and the finding was a 20 year heart age reversal, but the benefits were muted after 65, although not zero.
@@Physionic Nic, I had to learn your research, Dr Robert Lustic, and other doctors where and how I was above to go Diabetic and I had NO idea I was poisoning my self "HPS plus sugar/hfcs" well I am in your private discussion forum. I have slightly elevated heart disease. I WANT to some how get back my insulin output but dont think I can. For the last 20 plus years,. I was 235 bls in a 5,9 frame with a low to medium level of walking up to a mike biking..but I had no idea the LOW energy was likely caused by diabetes. So after my diagnosis, I lost 1 bls every second day after getting rid of Highly Processed foods!
I agree with you. I am 71 and have been working out for 40 years (my bio age is 57). I row(rowing for 2.5 yrs-I have a home gym) 5 days a week. I do the 80% intensity. After my workout, I felt my heart getting stronger. I also have a self-propelled treadmill that I only walk 30 min 7 days a week with a 20-pound weight jacket. I still work full-time as an accountant. Overall I don't use the word feel younger. I don't feel older and feel I do not have any physical limits. Also, my resting HR is below 50, and I am also juggling. You do a good job. I like getting into the weeds of bio,
Thanks. This helps me. I am 65. I line dance every morning, including intermediate and advanced. I walk my dog and keep busy with the usual activities to maintain things around here. I have a weighted jacket. I have weights. Working out from home is more efficient for me and the dance is fun. I just have to figure how hair hard, how long, and how much weight to use. Examples such as yours help me get at least a rough idea. Do you measure anything while rowing like heart rate?
I also row. I am 68. Mostly on the river. Rowing has restructured my body and stamina to it’s best form. Also, being on the water in the early morning is very calming.
I can only provide my experience. I am 71 and was a medicine and surgery practitioner and practice owner (Now I am semi-retired and contract for my former practice 3 days a week). Before 2017 when I bought a bike my blood pressure ran about 145/95 and my resting heart rate was about 85. Now I typically get about 5 to 6 hours in a week on my bike and train mostly in zone 4. Currently my blood pressure runs about 115/70 and my resting heart rate is about 55. My calculated VO2 max is about 47. I started well after the "golden opportunity" range this video suggests. Admittedly there are some likely confounding factors, but I believe the exercise is the primary driver of these changes.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this.
It is important to note that endurance athletes tend to suffer from higher rates of arrhythmia in older age, and require pacemakers at higher rates than the average population. So the age thing does come into question for another variable, if you start this type of training at, say age 30, you might promote deleterious changes by the time you are 60, for example. There is definitely a difference between someone that recreationally trains endurance vs an endurance athlete, but what I'm trying to elucidate is that too much of one thing can be a bad thing, and 5 to 6 hours a week of endurance training is a little high, as that is a good activity level for total exercise per week, including resistance training. Resistance training is also good for the heart, and there are also studies showing this. Being hyperbolic about these changes also may not be helpful like you said, as harm can be done trying to chase numbers rather than just trying to improve. The person that can consistently devote 2-3 hours per week to exercise is going to be much healthier than the person that devotes 5-6 hours of exercise a week for only a couple months out of the year. Exercise is something that you need to devote 30-40 years of your life to, and while a study of 2 years of 50 year olds is great and I would welcome more studies of this length, it's still likely not telling the full story and likely isn't teasing out the nuance in this type of training for all ages, and this is true of pretty much every study on fitness. As this study focused primarily on the heart, I would be interested to know how the lives of the control group improved just with the yoga, I would venture a guess to say that they likely improved their chronic pain scores and improved their quality of life, even if they didn't improve their heart health much.
@@toddboothbee1361 avoid CAD by eating right, staying a healthy weight, and exercising regularly. Avoid arrhythmia by not doing loads of endurance exercise every week.
@@zakazan8561yes the 80/20 rule - 80% of training in Zone 2 (70-80% max heart rate) and 20% in higher effort Zones, e.g. HIIT. This years tour de France winner, Pogacar, trains at these intensities.
Your work is amazing! Thank you. It was the researcher Dr. Ben Levine who Rhoda interviewed 3 months ago who said the age of the heart dropped to 30 years in the 45-65 year old individuals.
4:24 pay attention to that insane exercise list. For 50+ people, this is elite training. This looks more like the routine of a pro football player in his 20's.
Similar studies have shown an anti-aging effect in the elastic arteries. While elasticity decreases with ageing, some studies have shown aerobic exercise training can maintain higher levels of elasticity, which can be one mechanism by which exercise can prevent hypertension.
I have been doing endurance for a long time, added strength training back in over a year ago. I FEEL twenty years younger. I'm faster both on the road bike and faster up a hike. Lifting truly is a miracle drug for youth
I'm 60 in a few months. I like the idea of getting heart rate going like being chased by lion. I do 60 pushups then 60 diamond pushups, and can do 100 pusups in a row. I like it cause you can do them anywhere at any time, no excuses.
I did something similar as a teenager, and well, you certainly get into shape. But you also have to have the mental strength to maintain 80% max heart rate for 30 minutes.
@@TheSpecialJ11 80% is fairly easy. I started riding daily on Jan 1st of this year and do a 30 minute ride daily, I work from home and have barely missed a ride all year so far. I'm 54 years old so my 80% would be around 133bpm. I sustain my bpm in the 145 to 160 range for the 30 mins, sometimes high 160s if I fancy a sprint for the last 10 mins. Anything in the 130s feels like an easy warm up pace. Already fairly fit before this year which maybe helped. Trained ever since a teenager, mainly calisthenics/gymnastics for the last 20 years which I still do every other day.
@@paulcorfield_artistperhaps 80% is a different feeling running vs riding. I would struggle to hold that for half an hour running day after day. If 133 is your 80% that makes your maximum 166 I think
Did you actually measure your max heart rate on an all out exercise lasting several minutes? Your numbers fit the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining.
I'm 57 and my resting heart rate is about 51. I can exercise at at 150-160 BPM for over an hour, without too much trouble (but good effort). I can confirm that what she is saying feels like what I've experienced.
Me too. At 60 I can run for over two hours at an average heart rate of 150 and recover within minutes when I stop. I started running in my mid 40s so I wasn’t a young athlete.
My wife bought me a smart watch last Christmas and it has a PAI (personal activity intelligence) score to try and reach daily. So on Jan 1st of this year I started riding 30 mins daily on my exercise bike. I've exercised anyway since a teenager, mainly calisthenics/gymnastics every other day. I work from home so it's easy to fit in a daily ride, probably only missed a max of 10 rides this year so far. I sustain 140bpm to 165bpm for 30 mins without any trouble, 80% would be 133bpm for me, a 54 year old male. 133bpm feels like easy warm up pace. I average 3 miles for every 10 minutes riding and my best 3 miles is 8 mins 35 secs. A sustained 21mph which is pretty good from what I gather. I eat a clean ketogenic diet, plenty of low carb plants, nuts, seeds, some meat but not loads and not all that much fat. I eat that way because I'm asperger's and I find being in ketosis helps greatly with that. Always got loads of energy, well muscled, around 15% bodyfat, up at 6am 365 days a year. As an autistic person I love a strict daily routine and the daily ride is now just part of that. 🙂
You write "would be", so I guess you base your numbers on the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining. Others have a max HR below the 220-age myth. 220-age is useless to many people and harmful to some.
At 72, I have followed Dr Patrick's health protocol with amazing results. I went from a fat, sick, pharmacological dependent, depressed mess to a healthy, lean, mean, drug free, Greek God like body. I also have gone KETO carnivore and do heavy resistance training 6 days a week, so I am sure that helps. It would impossible to quantify but I think a healthy life style protocol can have a synergistic effect.
Cardio baby! Yay! Hit the Concept II, go MTBing, swim some laps, walk the dog for an hour. Thank-you for posting this. Dr. Rhonda, and Physsonic? Appreciate your work, and channels.
When I hear new research findings, I always want to know your say on that. So thank you again! Have you any thought on the safe use of vit K2 and D3? My concern is if it has any impact on blood clotting.
I am 68 years old and I've been working out consistently since I was in the military at the age of 19. Workouts Include cardio, Strength training and I'm also 4th degree black belt so martial arts are a big part of training but not so much sparring anymore. I mainly started this journey to lose weight and get rid of some bad habits and over the years I've actually lost close to 90lbs. I think everyone knows the main thing is consistency and of course having a good training program. Some days you really have to push yourself but don't be afraid to go to the dark side!! Intensity is key!! But of course be smart about it and know your limits but they maybe higher than you think!!
I'm 61...I do 4days a week of Boxing style Cardio circuit training...2 Days of Strength Circuit Training..and one day where I do Yoga Recover. I "cured" Type 2 Diabetes with a low carb diet...and STOPPED all American Soda drinking..and Lowered from a high of 11.3 to 8.1 - down to a current 5.5 to 6. And I've been told...get below 5!! I'm shooting for that. I can hold my breath for over 2 minutes..and I actually feel stronger than in my 30s...And I'm just addicted by the endorphins from the exercises. I also do each night...20min of InfraRed Sauna in the 150-180F ...and each morning 10min of Redlight. Great videos as USUAL...I look for them...Such focus on DATA!! Thank you!!
@@Fearzero I agree! going low carb with type 2 only helps control blood glucose levels, but doesn't cure T2DB. Portion size and sat fat intake are major contributors to T2DB. Life long exercise is wonderful, and it is too bad people aren't more active until it is almost too late to do something about it.
@@Fearzero that’s very debatable, plenty of studies show the opposite, especially keto diet with minimal carbs being the best diet. Processed carbs are a totally different subject, I avoid processed foods of any kind like the plague.
@FeralDropbear Any studies showing meat not to be bad are comparing meat to other meat, not whole plant diet. That's how these studies are gamed. Whole plant diet is the best diet for humans and it's not close.
I have listened to her for a long time and I do appreciate what she does. When it comes to Omega 3 supplementation I find some of her statements about the benefits of supplementing with it a little over the top.
Yes, this is her habit. She gets really into things that might be beneficial (high intensity exercise, saunas, omega 3 supplementation) but then keeps ratcheting up the claimed benefits until she way over-exaggerates the magnitude of the effects.
@ I was trying to be nice by saying some. She has the right to her opinion, but I find that there is too much reductionism going on in the field of health. I started on my own learning journey 10 years ago, when I reluctantly started eating a whole food plant based diet with my wife due to serious health issues, and have not regretted it to this day. When it comes to DHA supplementation, years ago I came across a TH-cam video, Do Vegans Require A DHA Supplement? by Dr Tim Radak, and it gave me a very healthy skepticism about the whole topic of DHA supplementation. I believe that the path to good health is by getting out of the bodies way and let the body do what it knows how to do. Other than B12 and maybe D, I don’t see any reason to supplement with anything. I believe that simply eating a well planned whole food plant based diet, a person will get all the essential fats required by the body, meaning ALA and LA. Does supplementing with DHA alone do anything good for someone who eats the standard American Diet? Probably not. I am not saying that eating a whole food plant based diet is the only way to help oneself, but the many claims made by people when discussing a whole array of supplements is on steroids these days. There is a reason why the process of converting ALA and LA is slow, it’s not because the process isn’t working well like many suggest. My hero is Dr T Colin Campbell, after I read the China Study about 10 years ago the light came on. It looks to me like the human body has a very hard time functioning properly when it’s overloaded with too many fats regardless of what type of fats they are. Sorry if I bored the hell out of you. Juts ranting away here.
@@Physionic I sent a reply and when I went back in it was gone. Other than B12 and maybe D I think that claims made about supplements is on steroids. Does it help people eating a standard American Diet to supplement with Omega 3 ? Probably not. The body will do what it does properly when people do not put road blocks in front of it by what they eat and drink. Reductionist thinking when it comes to health is very prevalent. A few years ago I saw a video on TH-cam titled Do vegans require a DHA supplement? by Dr Tim Radak and it really started a thought process on this topic. Many say that the conversion rate is very slow when it comes to ALA and LA and therefore we need to supplement with DHA and EPA. The body obviously regulates and converts these fats slowly for a reason. Even people eating a well planned whole food plant based diet get enough essential fats without supplementing with Omega 3. Reading the China Study by Dr T Colin Campbell 10 years ago turned the lights on for me when it comes to diet and health. It’s really not that complicated. It’s like Campbell says, just eat the food. It’s so obvious that many diseases are caused by too many fats of all kinds in the body.
Thanks for the VDO. You mentioned just "Endurance Training", however I think the key to all of this is the HIIT training (zone 5), maybe in combination with endurance/aerobic training (zone 2). In this study the HIIT training consists of the Norwegian 4 x 4 interval training (twice per week) and I believe is the key of the outcome of the study.
@@Physionic she also discussed taking the seeds, without sprouting them. She has discussed this with an expert on sulphorophane. I wanna know if taking the seeds or the sprouts, is worth the effort 🤷♂️
I tried to eat broccoli sprouts. Easy to grow. Not easy to get down. I do like raw broccoli but the sprouts must be an acquired taste. Like arugula cross mustard greens plus some crunch.
The study you found is all about endurance (zone 1- zone 2 ) The study Dr. Rhonda is refering to is including 4x4 interval training + a variety of different heart rate zones training. I really think it matters as interval training is building fast muscle twitch fibers in the heart and endurance training is not.
After sitting on top of a hill listening to Christmas carols, my little black heart grew twenty times that day. Rhonda often makes many good points on her podcast, but I began to dig deeper into many of her statements when I listened to her supplement intake protocol. She takes about 30 supplements daily, and the pile of pills looked larger than some of my meals.
I am confident that exercise at 65 and beyond with proper diet and adequate sleep will undoubtedly prolong your life. Whether this is determined by heart health or other measuring sticks . Stress is one of the biggest killers, so that needs to be kept to a minimum if at all possible.
I'm thinking of joining your premium content. I'm wondering if you have summary notes for these videos as part of that package? If not, I'm interested in making them for you. :)
Being 81, I would be interested on information on this this decade of aging. I do AOA (active older adult) classes 3 sometimes 4 times weekly. Included are 20 minutes aerobics including high intensity, 20 minutes hand weights, 20 minutes stretches. Resting heart rate mid 50s and high end anywhere from high 130s to mid 160s. Mostly careful about diet. Health span, to me, is more important than life span. But hey I enjoy breathing.
@@toddboothbee1361 study after study concluded masks do not work for preventing respiratory diseases. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
@@toddboothbee1361 study after study concluded masks do not work. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
Relative to the step decrease in hormone function experienced after male/female menopause (~44ish), your autonomic system is likewise dropping in overall vitality and ability to compensate and accommodate stressors, good or bad. Namely where exercise, along with a healthy whole-food diet, is vital to upregulate the autonomic system and your overall physiology. The next significant drop is ~60, where you're basically switching from 'Fall' to 'Winter' phase of your overall lifespan and experience further declines in ability to compensate and upregulate. Again, where exercise and diet, along with stress management, help upregulate your autonomic system and overall physiology - or at least as much as it is able relative to its related decrease in overall capacity, ability and dynamic range. You likely will see greater benefits at the earlier window, around menopause, since your body is still in a transition phase vs. at 60+, when you're no longer manifesting the same vitality as when younger. Again, being that your your decline in hormones reflect the overall functional capacity of the autonomic system to respond to stressors and adjust to compensate as best it can - something it does quite well when you're younger and in the 'spring then summer phase' of your lifespan. How well you age is of course subject to your genetics and epigenetic expression, ideally having few compromises that would otherwise shorten or at least limit your overall longevity and vitality.
Other sources advise caution with regards to sustained cardio and do not recommend a daily regimen if you do exercise with this intensity. Over-training can result in damage to your legs and hips and/or your circulatory system. One should certainly seek professional evaluation while undertaking an intense exercise routine.
I’m 70 1/2 have diabetes of which I am fixing to beat. So I don’t think that can not see some age reversal. Look at some of the comments that are posted on your channel. I’ve dug through comments on other TH-camr’s and there are some fascinating replies to read. It may not happen all the time but It does. Dr. Patrick mightttt get carried away but who doesn’t. I learned from you to dig deeper.
A very short, 60 -- 90 seconds full body rush one to three times a day does something. Intense enough that you struggle with a pounding heart and breath. My current favorite for doing this is shoveling. That is, simulated shoveling, in doors. I utilize a mace, an 8 kg steel ball on a long (120 cm) steel shaft, Throwing it from the ground up high,like you do with a shovel, using the entire body. It's taxing because it's a fast movement involving the entire body. Exactly what we older normally never do anymore. Did you think endurance exercise, spending hours a week is better? Yo might think using a kettlebell or something of that kind would be about the same. But it isn't intense enough. I don't bodyweight strength exercises too, and that's fine for keeping muscles, but that's not intense enough to get your heart pounding.
Clickbait headlines are forgiveable, it is something we expect now on TH-cam. However for Rhonda to double down on that claim in the video, without showing the supporting evidence, does her reputation no favours.
This literally CANNOT be the case since the placebo group stopped being sedentary. The HIIT training clearly showed a difference, did you not listen to the entire video? I looked at the study and the control group did yoga/stretching 3x a week, which looks like it was done for an hour long each time. Yoga/stretching is equivalent to the same amount of time in hours of brisk walking which would equate to "on average" 12 miles of brisk walking per week. That equates to ~ 2 miles per day or about 4000-5000 steps + whatever they did living their lives. Less than 4000 steps is considered sedentary, so by that definition those people were no longer sedentary.
@rcmag13 What I'm saying is that if you stay active your whole life, you wouldn't be trying to get back what you lost being a couch potato for decades. Also, my definition of being active is not the same as yours.
@@howiesfunware Sure. I get that point, there are many benefits to not being sedentary. However, it is good to know that HIIT can recover or reverse some of the damage. Also, if it can do that, then someone who does HIIT is going to be more fit than someone who doesn't. As far as the definition, I am using the "official" definition of being sedentary, I have no idea what your definition is, nor would anyone else know. The official sedentary guidelines are around fewer than 4000 and in some places, 5000 steps per day. Steps are an easy metric to measure.
I think it's a tuff sell to get anyone to exercise that hard regardless of the perceived benefits especially if they've never exercised before. Athletes don't live longer so I see it all as a moot point.
@@howiesfunware This is incorrect based on studies. Athletes can live anywhere form 4-7 years longer than the general population. Secondly, they have a longer health span, meaning they live longer without chronic diseases. If they also follow a plant based diet, the years increase even further. Whether or not people want to do intense exercise is irrelevant. He is simply presenting the information, people can do with it what they will. I'd link you several studies on the longevity benefits of being an athlete but youtube will simply auto-delete, they don't allow links. All that said, I am not denying being active is healthy also even without the HIIT. Any physical activity is going to be better than none.
I am approaching 50. I work out 4-5 times per week on my Concept2. I do a mix of high intensity 2-5k and low to mid intensity +10k. Honestly I feel pretty good. And when I compare myself to much younger people in their 20s and 30s the gap doesn't seem that big when it comes to overall fitness.
What resources would be recommended for designing a program for 65+? My mother is in her lte 60s and still fully mobile but I’d like to help set her up to age well and keep her independence well into her 90s
Amazing content doc! It reminds me of what I read in 'Health and Beauty Mastery' by Dr. Julian Bannett. That book uncovers hidden truths about the industry that totally changed my perspective
If nothing else, regular moderate exercise has by far the largest body of evidence for improving one's health span. That is brisk walking 30 minutes 5 times a week, in the zone 2 range perhaps. More than the control she mentioned. Intense exercise is another discussion.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this and I don't know why you are so skeptical.
From my own experience and that of friends my age (67), I would suspect that such studies might just not be realistic in the 65+ population due to orthopedic reasons. Getting up HR as required through swimming and even cycling would be a real challenge. More convenient options like intense running, walking steep hills or even rowing have a tremendous injury risk (back, knees, feet, tendons ...)- and more so in yet untrained populations. Selecting for particularly injury proof specimens might not only be impractical, but also lead to unwanted selection bias. (Personally speaking, my heart is absolutely fine, V02max 48, muscles ok, but my spine, joints and tendons are a total mess. For most of my friends, more or less same picture)
Your comment regarding the overabundance of collagen production in the heart is interesting. Would you recommend not supplementing with collagen for severely middle aged adults?
Don't take this the wrong way, but I like your sense of humor. I've followed Dr. Patrick for several years. Originally I referred to her as, Dr. Sauna, because she was big into saunas then. She's diversified a lot now. I am curious about the exercise regimen she and the paper recommend. 50-years ago in high school and college I was a distance runner. For reference, I typically ran 15 miles/day. I was successful but no superstar, i.e., state champion, etc., and yes, Alberto Salazar kicked my but at the Penn relays high-school two-mile. LOL. My friends in College were national caliber, i.e., sub-4 minute milers. I typically trained at 6:00-6:30 mile pace. My speed workouts in high school, where I had the most success, involved 8x440 yards in 60 secs with a lap jog. (Roger Bannister prepared for his sub-4 performance by running 12x440 at 60 seconds.) I've kept up running and resistance training since then. Presented in this paper are the 4x4 minute workouts. Are they more effective at increasing the VO2 max than what I did. What about 8 x 2 minutes? As I pointed out in another comment on Taurine, there are too many degrees of freedom. We glom onto one idea such as 4x4, but are there other protocols that produce the similar results? I only say this after spending 6 months doing 4x4 workouts. I only noticed a 10% improvement in my VO2 max during that time. Perhaps just working out consistently is the best idea. According to another TH-cam guru, Peter Attia, go hard for 5% of your workouts and then stay in zone 2 the rest of the time. It may be best to do the length of time for the interval based on what you can do consistently.
I wish you could do a top ten of what you perceive is the most effective supplements backed by science. At the end of the year and revise it every December. Everyone knows creatine and curcumin are on that list, but they study these compounds for all kinds of reasons so it would be refreshing to review the newer studies for at least the entertainment value.
Just remember folks.... heart disease can happen to even those who have trained for decades....running, biking, 5 hours a week. If you can engage in only one thing, ideal exercise or perfect diet, the diet would be more important than the exercise. Of course doing both in the best manner possible would be important. Exercise does not eliminate the path towards coronary artery disease in many who engage in excellent cardio-protective exercise. Especially in potential danger are those "athletes" who have fallen for the carnivore dietary fad. PS. lack of protein in a western diet is virtually impossible.
Can you make a video please about hair loss and how we can manage it? I don't want to take it personally, but I see you have signs of primary hair loss in the forehead even in your old videos, but it seems to me it's stopped! How can we do that!? Finasteride is really very dangerous medicine 😢 in terms of damaging neurons of the brain and reducing allopregnolone. You know any other methods so we can reduce hair loss? Alvast bedankt!
Not sure if I missed it in the video, but what are the actual tangible benefits of the heart improvements i.e. would I live 10 years longer (I get that obviously I would be fitter in everyday life, get up stairs more easily, take the dog for longer walks etc).
Healing from injury normally takes longer as age increases, so I wonder whether the benefits on heart health as discussed in this video similarly take longer to achieve for older people.
Hyperbole, yeah that's Rhonda alright. I don't want to be negative but I was super excited about learning from her when I first came across her many years ago. But the more I learned and returned to her talks the more I realized, well, hyperbole is putting it very mildly... You're definitely doing a better job tracking and projecting reality disseminating the science. You need to sell some t-shirts and hats or something. I would definitely sport me some Dr Verhoeven scientific superhero apparel!
You are a public figure performing an analysis tied to her work so naturally your contact request will be elevated to the top and of course it's only fair to give her a chance to clarify. A journalist would do as much.
That’s logical thought process, but I’ve contacted many health influencers in the past - I get a response from a small minority. I think there’s a misunderstanding that people across social media have all these special exceptions. That might happen if you’re a company or have multiple million subscribers, but I’m still considered nothing in the grand scheme of things - especially as a one man operation.
It would be interesting if they took the same study and instead of exercise did it for intense breathing exercises. My point is breathing exercises increase oxygen in the body might have a similar effect as intense workouts. I currently do them and not sure the long term effects, expecting it is positive in some way.
Isn’t the study flawed in that it had them doing endurance AND HIT? How do we know it was the endirance and not the HIT or vice versa? Wouldnt it be better to do Control, Endurance, HIT and Endurance/HIT? Nice video. Thanks
My three sources of nutrition and exercise information are this channel, "Dr Rhonda Patrick" and the "Nutrition Made Simple" channel. I think we can forgive Dr. Patrick on the exact 20-year reversal since it is hard to motivate people to exercise and I think we can easily conclude that the structural changes in the heart DO LOOK LIKE A YOUNGER HEART. Is it 10 years or 15 years?
So….I am 68. I go to gym 5x a week, do about 15 minutes cardio and stretching exercises and then do heavy resistance training. So am I doomed? If you count weight lifting and cardio I have about 7.5 hours of exercise per week. We will see
Sooooooo, doing Yoga will increase heart stiffness? Looks like the stiffness in the control group increased by about 10%. Is that a normal increase for 2 yrs?
This can come with a lot of risk. Not every 50 years old can work out like that. There can be undiagnosed conditions people can drop death. I m a belive of moderate and safety first. The bottom line is to work out at least 200 minutes per week by walking, juggling, springs, runs, etc...
Hey Nick, thanks for your videos, they're great help. Would you make us a list of health supplements that might reduce muscle growth, like, you mentioned once, curcumin. It would be interesting to know about NAC, MNM and others that you might think of. And also it would be interesting to know if it's possible to schedule the administration of these supplements in a way that minimises the inhibiting effect on muscle growth. I'm asking you this because some of us are in such situations where we need these supplements for injury recovery while we need to grow muscle to help with said recovery. Well, yes, I'm one of those, but pretty sure there are others out there. Again, thank you for your great work and also for the jokes 😉
Not sure we are so sti ky about data. In the last 5 yrs i have significantly increase my bike mileage and my weight training. At 70 yrs old , my VO2 max is better than 95% of men in the 50-55 yr old. My wife has also followed my same protocol. So N=2 and i agree with her. Lets just do it and dont worry about details.
Hello what about too much exercise not good for your arteries. And some doctors even says that you must not overworked your heart especially if you have a big body and a small heart. Please comment. Some times we are puzzled. Not sure what todo .thank you. Love you. 🙏💛🧡
Before I go on any further listening, it would beneficial if we could see both Dr. Ronda and this host talk about this in length together instead of commenting on it without anyone to clear up any misunderstandings you think. You could be right but let's not think we know more than the person we don't have in the room to discuss it. We may not have all the facts correct. Peace
I am wondering if one was never sedentary, and active daily with gym or running/walking on alternate days with a good diet and steady weight surely helps. I eliminated normal alcohol consumption 12 years ago. Anyway at 66, my electrocardiogram was fine and no calcium build-up. At this age I do get it up to "threshold" on my garmin when I let my body tell me what I can do.
Maximal for 20 -30 minutes is high zone 2. Confusing as it is not High Intensity, or VO2 Max . Need to really parse the terminology. As a 50 year old I started training seriously again after a 20 year layoff. I did improve, but didn’t get close to my performances in my early 30’s. However, I did feel fantastic and did but younger athletes to shame in especially running but not swimming or bicycling.
I know my comment might seem irrelevant, but I personally cant listen to Dr Patrick. Her stance on injections during the pandemic was irresponsible in my opinion. I am V-injured, and have been fighting to get my life back to normal for 3 years now.
I'm 80 years old and have stage 4 breast cancer, Takotsubo cardiomyopathy, heart failure, and a number of other health issues including long COVID. I started using a fitness trampoline 2.5 years ago as well as weight and resistance training, after surviving a cytokine storm. I've gone from barely being able to lift a one-pound weight to lifting a five pound weight. I jump on the rebounder, for about 3 minutes, a couple of times a day despite both knees needing replacement. I use red light and near infrared light pads, daily, on problem areas of my body such as my knees, ribs, back, and a torn rotor cuff. I also try to get outside and walk several times a week for about 15 minutes. None of this exercise has cured my various ailments but I'm still able to live a fairly normal life, long past the time expected, and rarely need to use an OTC pain medicine. I would agree that any type of exercise is good and improves health, sleep, and mood.
Good luck with all that. I was changed by Dr. Esselstyn's group of people with 2 to 3 heart attacks that lived 30 additional years following his vegan whole plant diet and exercise. The video "Forks Over Knives" impressed me so much, I becae a vegan the day after seeing it.
@@MalMilliganCan confirm, whole plant diet is optimal. 23 years for me and healthy AF at 53.
@@Fearzero God Bless. I'm vegan for 8 and I dropped around 70 pounds plus my immune system is rock solid now. Cheers -
Excellent details bless you in your healing ❤
Great work! We should all be so lucky to be as tough as you!
The nearly 20-year age reversal comes from an interview she conducted with Benjamin Levine, the researcher behind the study.
Nice find.
I was wondering whether something like this might be the reason.
Yes, I remember him saying more things that made me think "This does not sound plausible!".
I remember another study that involved HIIT with 55 to 65 year olds and the finding was a 20 year heart age reversal, but the benefits were muted after 65, although not zero.
I'm 1000 years old and I started juggling Volkswagens last year and I feel great.
That’s incredible!!
@@Physionic😂
Eight in binary! And already juggling your car toys! Keep it up ;-). I miss my Hot Wheels.
Only 1,000!
What are you going to be when you grow up?
I can confirm, I'm 18 and my heart is -2 years old.
Incredible!!
@@Physionic Nic, I had to learn your research, Dr Robert Lustic, and other doctors where and how I was above to go Diabetic and I had NO idea I was poisoning my self "HPS plus sugar/hfcs" well I am in your private discussion forum. I have slightly elevated heart disease. I WANT to some how get back my insulin output but dont think I can. For the last 20 plus years,. I was 235 bls in a 5,9 frame with a low to medium level of walking up to a mike biking..but I had no idea the LOW energy was likely caused by diabetes. So after my diagnosis, I lost 1 bls every second day after getting rid of Highly Processed foods!
Omg ! Stop exercise right now!!
Are you sure you didn't mean your brain?
Maybe it's your maturity that's 2 years of age?
I agree with you. I am 71 and have been working out for 40 years (my bio age is 57). I row(rowing for 2.5 yrs-I have a home gym) 5 days a week. I do the 80% intensity. After my workout, I felt my heart getting stronger. I also have a self-propelled treadmill that I only walk 30 min 7 days a week with a 20-pound weight jacket. I still work full-time as an accountant. Overall I don't use the word feel younger. I don't feel older and feel I do not have any physical limits. Also, my resting HR is below 50, and I am also juggling. You do a good job. I like getting into the weeds of bio,
Thanks. This helps me. I am 65. I line dance every morning, including intermediate and advanced. I walk my dog and keep busy with the usual activities to maintain things around here. I have a weighted jacket. I have weights. Working out from home is more efficient for me and the dance is fun. I just have to figure how hair hard, how long, and how much weight to use. Examples such as yours help me get at least a rough idea. Do you measure anything while rowing like heart rate?
Wow
You are an inspiration. For how long do you do 80% intensity? And how many times a week? Thank you for sharing 🙏
How do you measure "bio-age" ?
I also row. I am 68. Mostly on the river. Rowing has restructured my body and stamina to it’s best form. Also, being on the water in the early morning is very calming.
I can only provide my experience. I am 71 and was a medicine and surgery practitioner and practice owner (Now I am semi-retired and contract for my former practice 3 days a week). Before 2017 when I bought a bike my blood pressure ran about 145/95 and my resting heart rate was about 85. Now I typically get about 5 to 6 hours in a week on my bike and train mostly in zone 4. Currently my blood pressure runs about 115/70 and my resting heart rate is about 55. My calculated VO2 max is about 47. I started well after the "golden opportunity" range this video suggests. Admittedly there are some likely confounding factors, but I believe the exercise is the primary driver of these changes.
I am a listener, fan of Rhonda. But I am glad you investigated further. Thanks.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this.
@@jpintero6330 wake up pls
As someone closing in on 50 and getting serious about exercise for the first time, I don't need reversal, I just want to slooooow things down.
It is important to note that endurance athletes tend to suffer from higher rates of arrhythmia in older age, and require pacemakers at higher rates than the average population. So the age thing does come into question for another variable, if you start this type of training at, say age 30, you might promote deleterious changes by the time you are 60, for example. There is definitely a difference between someone that recreationally trains endurance vs an endurance athlete, but what I'm trying to elucidate is that too much of one thing can be a bad thing, and 5 to 6 hours a week of endurance training is a little high, as that is a good activity level for total exercise per week, including resistance training. Resistance training is also good for the heart, and there are also studies showing this. Being hyperbolic about these changes also may not be helpful like you said, as harm can be done trying to chase numbers rather than just trying to improve. The person that can consistently devote 2-3 hours per week to exercise is going to be much healthier than the person that devotes 5-6 hours of exercise a week for only a couple months out of the year. Exercise is something that you need to devote 30-40 years of your life to, and while a study of 2 years of 50 year olds is great and I would welcome more studies of this length, it's still likely not telling the full story and likely isn't teasing out the nuance in this type of training for all ages, and this is true of pretty much every study on fitness. As this study focused primarily on the heart, I would be interested to know how the lives of the control group improved just with the yoga, I would venture a guess to say that they likely improved their chronic pain scores and improved their quality of life, even if they didn't improve their heart health much.
Yeah, it's a numbers game. What's the greater risk: arrhythmias or coronary disease? And how do you know?
@@toddboothbee1361 what if i told you that you could avoid both?
@@zakazan8561 since even moderation contains these risks, I'd ask "what are you selling?"
@@toddboothbee1361 avoid CAD by eating right, staying a healthy weight, and exercising regularly. Avoid arrhythmia by not doing loads of endurance exercise every week.
@@zakazan8561yes the 80/20 rule - 80% of training in Zone 2 (70-80% max heart rate) and 20% in higher effort Zones, e.g. HIIT. This years tour de France winner, Pogacar, trains at these intensities.
Your work is amazing! Thank you. It was the researcher Dr. Ben Levine who Rhoda interviewed 3 months ago who said the age of the heart dropped to 30 years in the 45-65 year old individuals.
Interesting - thank you. I wonder where he got that impression, because his study also didn’t make that comparison.
Well, he did say a bunch of "things".
I like Rhonda, but I feel like most of her posts need a follow-up video like this. Thank you!
She lost her mind over covid, and all the alternative stuff went out the window, she was saying get jabbed up, get as many jabs as you can lol.
4:24 pay attention to that insane exercise list. For 50+ people, this is elite training. This looks more like the routine of a pro football player in his 20's.
Similar studies have shown an anti-aging effect in the elastic arteries. While elasticity decreases with ageing, some studies have shown aerobic exercise training can maintain higher levels of elasticity, which can be one mechanism by which exercise can prevent hypertension.
I have been doing endurance for a long time, added strength training back in over a year ago. I FEEL twenty years younger. I'm faster both on the road bike and faster up a hike. Lifting truly is a miracle drug for youth
I hear you. It makes a massive, life changing difference.
Endurance did nothing 4 me. Weights did though.
I'm 60 in a few months. I like the idea of getting heart rate going like being chased by lion. I do 60 pushups then 60 diamond pushups, and can do 100 pusups in a row. I like it cause you can do them anywhere at any time, no excuses.
30 minutes per day at 80% max heart rate plus weekly Norwegian 4x4 for 2 years is *brutal*
I did something similar as a teenager, and well, you certainly get into shape. But you also have to have the mental strength to maintain 80% max heart rate for 30 minutes.
@@TheSpecialJ11 80% is fairly easy. I started riding daily on Jan 1st of this year and do a 30 minute ride daily, I work from home and have barely missed a ride all year so far. I'm 54 years old so my 80% would be around 133bpm. I sustain my bpm in the 145 to 160 range for the 30 mins, sometimes high 160s if I fancy a sprint for the last 10 mins. Anything in the 130s feels like an easy warm up pace. Already fairly fit before this year which maybe helped. Trained ever since a teenager, mainly calisthenics/gymnastics for the last 20 years which I still do every other day.
@@paulcorfield_artistperhaps 80% is a different feeling running vs riding. I would struggle to hold that for half an hour running day after day.
If 133 is your 80% that makes your maximum 166 I think
@@Themata Good point. There is definitely a difference between running and riding, even if the heart rate is similar.
Did you actually measure your max heart rate on an all out exercise lasting several minutes? Your numbers fit the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining.
I'm 57 and my resting heart rate is about 51. I can exercise at at 150-160 BPM for over an hour, without too much trouble (but good effort). I can confirm that what she is saying feels like what I've experienced.
Me too. At 60 I can run for over two hours at an average heart rate of 150 and recover within minutes when I stop. I started running in my mid 40s so I wasn’t a young athlete.
My wife bought me a smart watch last Christmas and it has a PAI (personal activity intelligence) score to try and reach daily. So on Jan 1st of this year I started riding 30 mins daily on my exercise bike. I've exercised anyway since a teenager, mainly calisthenics/gymnastics every other day. I work from home so it's easy to fit in a daily ride, probably only missed a max of 10 rides this year so far. I sustain 140bpm to 165bpm for 30 mins without any trouble, 80% would be 133bpm for me, a 54 year old male. 133bpm feels like easy warm up pace. I average 3 miles for every 10 minutes riding and my best 3 miles is 8 mins 35 secs. A sustained 21mph which is pretty good from what I gather. I eat a clean ketogenic diet, plenty of low carb plants, nuts, seeds, some meat but not loads and not all that much fat. I eat that way because I'm asperger's and I find being in ketosis helps greatly with that. Always got loads of energy, well muscled, around 15% bodyfat, up at 6am 365 days a year. As an autistic person I love a strict daily routine and the daily ride is now just part of that. 🙂
You write "would be", so I guess you base your numbers on the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining. Others have a max HR below the 220-age myth. 220-age is useless to many people and harmful to some.
At 72, I have followed Dr Patrick's health protocol with amazing results. I went from a fat, sick, pharmacological dependent, depressed mess to a healthy, lean, mean, drug free, Greek God like body. I also have gone KETO carnivore and do heavy resistance training 6 days a week, so I am sure that helps. It would impossible to quantify but I think a healthy life style protocol can have a synergistic effect.
You rock!! 🤘🏻
It's not 20 years. Based on my calculations, it is 18 years, 64 days, 2 hours, 55 minutes and 13 seconds.
If that’s all then forget it. I’m going back to my sedentary lifestyle and cigarette smoking.
Super Interesting! Many thanks for sharing.
Cardio baby! Yay! Hit the Concept II, go MTBing, swim some laps, walk the dog for an hour. Thank-you for posting this. Dr. Rhonda, and Physsonic? Appreciate your work, and channels.
When Covid hit, I started vigorous biking and have been doing it almost daily, now 70, I’m feeling great. Will be adding yoga to the program
Sayno to pagan poses and just stretch
@@gracewhite1601 Hinduism isn't paganism.
When I hear new research findings, I always want to know your say on that. So thank you again! Have you any thought on the safe use of vit K2 and D3? My concern is if it has any impact on blood clotting.
I am 68 years old and I've been working out consistently since I was in the military at the age of 19. Workouts Include cardio, Strength training and I'm also 4th degree black belt so martial arts are a big part of training but not so much sparring anymore. I mainly started this journey to lose weight and get rid of some bad habits and over the years I've actually lost close to 90lbs. I think everyone knows the main thing is consistency and of course having a good training program. Some days you really have to push yourself but don't be afraid to go to the dark side!! Intensity is key!! But of course be smart about it and know your limits but they maybe higher than you think!!
Well done 👍🏻
Nice summation. Rhonda is da bomb.
I love your videos. I trust your analyses.
I'm 61...I do 4days a week of Boxing style Cardio circuit training...2 Days of Strength Circuit Training..and one day where I do Yoga Recover.
I "cured" Type 2 Diabetes with a low carb diet...and STOPPED all American Soda drinking..and Lowered from a high of 11.3 to 8.1 - down to a current 5.5 to 6. And I've been told...get below 5!! I'm shooting for that.
I can hold my breath for over 2 minutes..and I actually feel stronger than in my 30s...And I'm just addicted by the endorphins from the exercises.
I also do each night...20min of InfraRed Sauna in the 150-180F ...and each morning 10min of Redlight.
Great videos as USUAL...I look for them...Such focus on DATA!! Thank you!!
Whole carbs are the healthiest foods humans can eat. Please read the science.
@@Fearzero I agree! going low carb with type 2 only helps control blood glucose levels, but doesn't cure T2DB. Portion size and sat fat intake are major contributors to T2DB. Life long exercise is wonderful, and it is too bad people aren't more active until it is almost too late to do something about it.
@@Fearzero WORST FOODS for Humans ever. Processed CARBS...The poison of the 20th/21st Centuries!!
@@Fearzero that’s very debatable, plenty of studies show the opposite, especially keto diet with minimal carbs being the best diet.
Processed carbs are a totally different subject, I avoid processed foods of any kind like the plague.
@FeralDropbear Any studies showing meat not to be bad are comparing meat to other meat, not whole plant diet. That's how these studies are gamed. Whole plant diet is the best diet for humans and it's not close.
Dr. Rhonda Patrick is a national treasure.
World treasure ☺️
Thanks for keeping it brief
I have listened to her for a long time and I do appreciate what she does. When it comes to Omega 3 supplementation I find some of her statements about the benefits of supplementing with it a little over the top.
Like what?
Yes, this is her habit. She gets really into things that might be beneficial (high intensity exercise, saunas, omega 3 supplementation) but then keeps ratcheting up the claimed benefits until she way over-exaggerates the magnitude of the effects.
@ I was trying to be nice by saying some. She has the right to her opinion, but I find that there is too much reductionism going on in the field of health. I started on my own learning journey 10 years ago, when I reluctantly started eating a whole food plant based diet with my wife due to serious health issues, and have not regretted it to this day. When it comes to DHA supplementation, years ago I came across a TH-cam video, Do Vegans Require A DHA Supplement? by Dr Tim Radak, and it gave me a very healthy skepticism about the whole topic of DHA supplementation. I believe that the path to good health is by getting out of the bodies way and let the body do what it knows how to do. Other than B12 and maybe D, I don’t see any reason to supplement with anything. I believe that simply eating a well planned whole food plant based diet, a person will get all the essential fats required by the body, meaning ALA and LA. Does supplementing with DHA alone do anything good for someone who eats the standard American Diet? Probably not. I am not saying that eating a whole food plant based diet is the only way to help oneself, but the many claims made by people when discussing a whole array of supplements is on steroids these days. There is a reason why the process of converting ALA and LA is slow, it’s not because the process isn’t working well like many suggest. My hero is Dr T Colin Campbell, after I read the China Study about 10 years ago the light came on. It looks to me like the human body has a very hard time functioning properly when it’s overloaded with too many fats regardless of what type of fats they are. Sorry if I bored the hell out of you. Juts ranting away here.
@@Physionic I sent a reply and when I went back in it was gone. Other than B12 and maybe D I think that claims made about supplements is on steroids. Does it help people eating a standard American Diet to supplement with Omega 3 ? Probably not. The body will do what it does properly when people do not put road blocks in front of it by what they eat and drink. Reductionist thinking when it comes to health is very prevalent. A few years ago I saw a video on TH-cam titled Do vegans require a DHA supplement? by Dr Tim Radak and it really started a thought process on this topic. Many say that the conversion rate is very slow when it comes to ALA and LA and therefore we need to supplement with DHA and EPA. The body obviously regulates and converts these fats slowly for a reason. Even people eating a well planned whole food plant based diet get enough essential fats without supplementing with Omega 3. Reading the China Study by Dr T Colin Campbell 10 years ago turned the lights on for me when it comes to diet and health. It’s really not that complicated. It’s like Campbell says, just eat the food. It’s so obvious that many diseases are caused by too many fats of all kinds in the body.
@@cgillitwell, if they are true…
Thanks for the VDO. You mentioned just "Endurance Training", however I think the key to all of this is the HIIT training (zone 5), maybe in combination with endurance/aerobic training (zone 2). In this study the HIIT training consists of the Norwegian 4 x 4 interval training (twice per week) and I believe is the key of the outcome of the study.
Please discuss Dr Patrick's claims regarding broccoli sprouts. Love your videos!
Good one!
yes the sulfusomething
Yes, please 🙏 ❤
@@Physionic she also discussed taking the seeds, without sprouting them. She has discussed this with an expert on sulphorophane. I wanna know if taking the seeds or the sprouts, is worth the effort 🤷♂️
I tried to eat broccoli sprouts. Easy to grow. Not easy to get down. I do like raw broccoli but the sprouts must be an acquired taste. Like arugula cross mustard greens plus some crunch.
The study you found is all about endurance (zone 1- zone 2 )
The study Dr. Rhonda is refering to is including 4x4 interval training + a variety of different heart rate zones training.
I really think it matters as interval training is building fast muscle twitch fibers in the heart and endurance training is not.
Are you sure there are fast-twitch vs slow with the heart?
After sitting on top of a hill listening to Christmas carols, my little black heart grew twenty times that day.
Rhonda often makes many good points on her podcast, but I began to dig deeper into many of her statements when I listened to her supplement intake protocol. She takes about 30 supplements daily, and the pile of pills looked larger than some of my meals.
I am confident that exercise at 65 and beyond with proper diet and adequate sleep will undoubtedly prolong your life. Whether this is determined by heart health or other measuring sticks .
Stress is one of the biggest killers, so that needs to be kept to a minimum if at all possible.
I'm thinking of joining your premium content. I'm wondering if you have summary notes for these videos as part of that package? If not, I'm interested in making them for you. :)
I have written summaries for all Insider videos, including one paragraph take-aways with applicable info (dosing, timing, etc.).
Thank you :)
Love your work, keep it coming Mate.
Steady state cardio and, once a week, HIIT (Norwegian four by four). Not simply endurance.
Thanks Dr. Nick, it is amazing some doc start citing the research and somehow at the end do their own interpretations of it. Thanks for your accuracy.
Yep, I am 77 years old with serious heart issues, but I have reversed it with a strong trekking exercise of 20 hours per week.
Thanks!
big fan of yours, wish i can donate more but at the moment...
I'd like to hear about the differential benefits of low and high intensity exercise (e.g. steady state cardio vs HIIT)
Being 81, I would be interested on information on this this decade of aging. I do AOA (active older adult) classes 3 sometimes 4 times weekly. Included are 20 minutes aerobics including high intensity, 20 minutes hand weights, 20 minutes stretches. Resting heart rate mid 50s and high end anywhere from high 130s to mid 160s. Mostly careful about diet. Health span, to me, is more important than life span. But hey I enjoy breathing.
Keep it up :)
Me too and thats why I never wore a mask. We need to breath, in and out
@@gracewhite1601Are you into paradoxes and self contradiction, or just bad reasoning?
@@toddboothbee1361 study after study concluded masks do not work for preventing respiratory diseases. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
@@toddboothbee1361 study after study concluded masks do not work. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
Relative to the step decrease in hormone function experienced after male/female menopause (~44ish), your autonomic system is likewise dropping in overall vitality and ability to compensate and accommodate stressors, good or bad. Namely where exercise, along with a healthy whole-food diet, is vital to upregulate the autonomic system and your overall physiology.
The next significant drop is ~60, where you're basically switching from 'Fall' to 'Winter' phase of your overall lifespan and experience further declines in ability to compensate and upregulate. Again, where exercise and diet, along with stress management, help upregulate your autonomic system and overall physiology - or at least as much as it is able relative to its related decrease in overall capacity, ability and dynamic range.
You likely will see greater benefits at the earlier window, around menopause, since your body is still in a transition phase vs. at 60+, when you're no longer manifesting the same vitality as when younger. Again, being that your your decline in hormones reflect the overall functional capacity of the autonomic system to respond to stressors and adjust to compensate as best it can - something it does quite well when you're younger and in the 'spring then summer phase' of your lifespan.
How well you age is of course subject to your genetics and epigenetic expression, ideally having few compromises that would otherwise shorten or at least limit your overall longevity and vitality.
Other sources advise caution with regards to sustained cardio and do not recommend a daily regimen if you do exercise with this intensity. Over-training can result in damage to your legs and hips and/or your circulatory system. One should certainly seek professional evaluation while undertaking an intense exercise routine.
I’m 70 1/2 have diabetes of which I am fixing to beat. So I don’t think that can not see some age reversal. Look at some of the comments that are posted on your channel. I’ve dug through comments on other TH-camr’s and there are some fascinating replies to read. It may not happen all the time but It does. Dr. Patrick mightttt get carried away but who doesn’t. I learned from you to dig deeper.
I would very much love your thoughts about sprouting 🌱 Is it really that good, or is it just a hype? What about anti-nutrients?
Alfalfa sprouts are toxic, brocolli sprouts are strongly anti cancer.
A very short, 60 -- 90 seconds full body rush one to three times a day does something. Intense enough that you struggle with a pounding heart and breath. My current favorite for doing this is shoveling. That is, simulated shoveling, in doors.
I utilize a mace, an 8 kg steel ball on a long (120 cm) steel shaft, Throwing it from the ground up high,like you do with a shovel, using the entire body.
It's taxing because it's a fast movement involving the entire body. Exactly what we older normally never do anymore.
Did you think endurance exercise, spending hours a week is better?
Yo might think using a kettlebell or something of that kind would be about the same. But it isn't intense enough.
I don't bodyweight strength exercises too, and that's fine for keeping muscles, but that's not intense enough to get your heart pounding.
Clickbait headlines are forgiveable, it is something we expect now on TH-cam. However for Rhonda to double down on that claim in the video, without showing the supporting evidence, does her reputation no favours.
I think it's more about NOT being sedentary then it is about HIIT training. Your body down regulates what's not being used. Stay active, stay young.
This literally CANNOT be the case since the placebo group stopped being sedentary. The HIIT training clearly showed a difference, did you not listen to the entire video? I looked at the study and the control group did yoga/stretching 3x a week, which looks like it was done for an hour long each time. Yoga/stretching is equivalent to the same amount of time in hours of brisk walking which would equate to "on average" 12 miles of brisk walking per week. That equates to ~ 2 miles per day or about 4000-5000 steps + whatever they did living their lives. Less than 4000 steps is considered sedentary, so by that definition those people were no longer sedentary.
@rcmag13 What I'm saying is that if you stay active your whole life, you wouldn't be trying to get back what you lost being a couch potato for decades. Also, my definition of being active is not the same as yours.
@@howiesfunware Sure. I get that point, there are many benefits to not being sedentary. However, it is good to know that HIIT can recover or reverse some of the damage. Also, if it can do that, then someone who does HIIT is going to be more fit than someone who doesn't. As far as the definition, I am using the "official" definition of being sedentary, I have no idea what your definition is, nor would anyone else know. The official sedentary guidelines are around fewer than 4000 and in some places, 5000 steps per day. Steps are an easy metric to measure.
I think it's a tuff sell to get anyone to exercise that hard regardless of the perceived benefits especially if they've never exercised before. Athletes don't live longer so I see it all as a moot point.
@@howiesfunware This is incorrect based on studies. Athletes can live anywhere form 4-7 years longer than the general population. Secondly, they have a longer health span, meaning they live longer without chronic diseases. If they also follow a plant based diet, the years increase even further. Whether or not people want to do intense exercise is irrelevant. He is simply presenting the information, people can do with it what they will. I'd link you several studies on the longevity benefits of being an athlete but youtube will simply auto-delete, they don't allow links. All that said, I am not denying being active is healthy also even without the HIIT. Any physical activity is going to be better than none.
Sprinting and weight lifting produces increased growrh hormone when you sleep and keeps you young.
Does being mad at my coworkers all day without macing them count as consistent endurance training? If so my heart is 30+ years younger then I am.
So what is the protocol?
Can you please give me an example of endurance exercises, thank you ❤
I am approaching 50. I work out 4-5 times per week on my Concept2. I do a mix of high intensity 2-5k and low to mid intensity +10k.
Honestly I feel pretty good. And when I compare myself to much younger people in their 20s and 30s the gap doesn't seem that big when it comes to overall fitness.
What resources would be recommended for designing a program for 65+? My mother is in her lte 60s and still fully mobile but I’d like to help set her up to age well and keep her independence well into her 90s
Amazing content doc! It reminds me of what I read in 'Health and Beauty Mastery' by Dr. Julian Bannett. That book uncovers hidden truths about the industry that totally changed my perspective
I got it, truly a good book
SCAM, SCAM, SCAM!
If nothing else, regular moderate exercise has by far the largest body of evidence for improving one's health span. That is brisk walking 30 minutes 5 times a week, in the zone 2 range perhaps. More than the control she mentioned. Intense exercise is another discussion.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this and I don't know why you are so skeptical.
Explanation: Sceptical because it was not mentioned in the paper she cited 🥸
Wait a minute! My alarm bells are going off. Is it possible that taking collagen supplements could be contributing to fibrosis in my heart?
I watched Dr. Patrick's video, inspired but a bit skeptical too about the 20-year-younger claim. BTW, thanks for pointing out the efficacy window.
Nick, can you do a review on Dr. Kenneth Cooper's book "Aerobics"?
This book is said to be based on his studies that were revolutionary.
From my own experience and that of friends my age (67), I would suspect that such studies might just not be realistic in the 65+ population due to orthopedic reasons. Getting up HR as required through swimming and even cycling would be a real challenge. More convenient options like intense running, walking steep hills or even rowing have a tremendous injury risk (back, knees, feet, tendons ...)- and more so in yet untrained populations. Selecting for particularly injury proof specimens might not only be impractical, but also lead to unwanted selection bias. (Personally speaking, my heart is absolutely fine, V02max 48, muscles ok, but my spine, joints and tendons are a total mess. For most of my friends, more or less same picture)
Your comment regarding the overabundance of collagen production in the heart is interesting. Would you recommend not supplementing with collagen for severely middle aged adults?
No. They’re not linked.
@Physionic thanks, Nick! You have literally one of, if not the best, channels out there!
What love to know your opinion on cordyceps and panax ginseng?
Don't take this the wrong way, but I like your sense of humor. I've followed Dr. Patrick for several years. Originally I referred to her as, Dr. Sauna, because she was big into saunas then. She's diversified a lot now. I am curious about the exercise regimen she and the paper recommend. 50-years ago in high school and college I was a distance runner. For reference, I typically ran 15 miles/day. I was successful but no superstar, i.e., state champion, etc., and yes, Alberto Salazar kicked my but at the Penn relays high-school two-mile. LOL. My friends in College were national caliber, i.e., sub-4 minute milers. I typically trained at 6:00-6:30 mile pace. My speed workouts in high school, where I had the most success, involved 8x440 yards in 60 secs with a lap jog. (Roger Bannister prepared for his sub-4 performance by running 12x440 at 60 seconds.) I've kept up running and resistance training since then. Presented in this paper are the 4x4 minute workouts. Are they more effective at increasing the VO2 max than what I did. What about 8 x 2 minutes? As I pointed out in another comment on Taurine, there are too many degrees of freedom. We glom onto one idea such as 4x4, but are there other protocols that produce the similar results? I only say this after spending 6 months doing 4x4 workouts. I only noticed a 10% improvement in my VO2 max during that time. Perhaps just working out consistently is the best idea. According to another TH-cam guru, Peter Attia, go hard for 5% of your workouts and then stay in zone 2 the rest of the time. It may be best to do the length of time for the interval based on what you can do consistently.
Even if endurance exercise maintains a healthy cardiac structure vs a sedentary control group, this is a great finding.
I wish you could do a top ten of what you perceive is the most effective supplements backed by science. At the end of the year and revise it every December. Everyone knows creatine and curcumin are on that list, but they study these compounds for all kinds of reasons so it would be refreshing to review the newer studies for at least the entertainment value.
And by "review" I mean a half hearted recap, and not an in-depth review.
Just remember folks.... heart disease can happen to even those who have trained for decades....running, biking, 5 hours a week.
If you can engage in only one thing, ideal exercise or perfect diet, the diet would be more important than the exercise.
Of course doing both in the best manner possible would be important.
Exercise does not eliminate the path towards coronary artery disease in many who engage in excellent cardio-protective exercise.
Especially in potential danger are those "athletes" who have fallen for the carnivore dietary fad. PS. lack of protein in a western diet is virtually impossible.
Can you make a video please about hair loss and how we can manage it?
I don't want to take it personally, but I see you have signs of primary hair loss in the forehead even in your old videos, but it seems to me it's stopped! How can we do that!? Finasteride is really very dangerous medicine 😢 in terms of damaging neurons of the brain and reducing allopregnolone. You know any other methods so we can reduce hair loss?
Alvast bedankt!
Great vid! at 2:11 - Is too much collagen bad for your heart? I take it every day.
Not sure if I missed it in the video, but what are the actual tangible benefits of the heart improvements i.e. would I live 10 years longer (I get that obviously I would be fitter in everyday life, get up stairs more easily, take the dog for longer walks etc).
Healing from injury normally takes longer as age increases, so I wonder whether the benefits on heart health as discussed in this video similarly take longer to achieve for older people.
How can I figure out if my workout routines (cardio, resistance) are being effective other than how I feel? What known current parameters work?
increasing size is not age reversal, lengthening telomeres is
Hyperbole, yeah that's Rhonda alright. I don't want to be negative but I was super excited about learning from her when I first came across her many years ago. But the more I learned and returned to her talks the more I realized, well, hyperbole is putting it very mildly... You're definitely doing a better job tracking and projecting reality disseminating the science. You need to sell some t-shirts and hats or something. I would definitely sport me some Dr Verhoeven scientific superhero apparel!
I could see you you sporting a cape with that Clark Kent persona vibe you carry
Did you contact her to ask where she got that number from?
Why don't you just ask her where she got the -20 years got from?
You think she answers emails?
I have 240K subs and can’t keep up with my own emails - imagine with her popularity. No chance.
You are a public figure performing an analysis tied to her work so naturally your contact request will be elevated to the top and of course it's only fair to give her a chance to clarify. A journalist would do as much.
@@Physionic Try.
That’s logical thought process, but I’ve contacted many health influencers in the past - I get a response from a small minority. I think there’s a misunderstanding that people across social media have all these special exceptions. That might happen if you’re a company or have multiple million subscribers, but I’m still considered nothing in the grand scheme of things - especially as a one man operation.
@@Physionicshe might have a hired assistant that can look into it.
What are your views on the accelerated aging at ages 44 and 60?
I am 60 and I can attest that exercise, which in my case is just walking for an hour, does make “feel” better. Going backwards in time, not so sure.
At 3:30 she refers to training in the maximal state, while your characterisation at 9:12 is it's endurance training. Who is correct?
It seems that the inclusion of the Norwegian 4x4 workout (HIIT) is equally as important in this study as the steady state (endurance) training.
Great job!
Nicky, Ronda has to get her clicks. So 20 years.
It would be interesting if they took the same study and instead of exercise did it for intense breathing exercises. My point is breathing exercises increase oxygen in the body might have a similar effect as intense workouts. I currently do them and not sure the long term effects, expecting it is positive in some way.
Isn’t the study flawed in that it had them doing endurance AND HIT? How do we know it was the endirance and not the HIT or vice versa? Wouldnt it be better to do Control, Endurance, HIT and Endurance/HIT? Nice video. Thanks
The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.
It's probably rehashed baloney. Stop spamming that book.
My three sources of nutrition and exercise information are this channel, "Dr Rhonda Patrick" and the "Nutrition Made Simple" channel.
I think we can forgive Dr. Patrick on the exact 20-year reversal since it is hard to motivate people to exercise and I think we can easily conclude that the structural changes in the heart DO LOOK LIKE A YOUNGER HEART. Is it 10 years or 15 years?
So….I am 68. I go to gym 5x a week, do about 15 minutes cardio and stretching exercises and then do heavy resistance training. So am I doomed? If you count weight lifting and cardio I have about 7.5 hours of exercise per week. We will see
Sooooooo, doing Yoga will increase heart stiffness? Looks like the stiffness in the control group increased by about 10%. Is that a normal increase for 2 yrs?
This can come with a lot of risk. Not every 50 years old can work out like that. There can be undiagnosed conditions people can drop death. I m a belive of moderate and safety first. The bottom line is to work out at least 200 minutes per week by walking, juggling, springs, runs, etc...
Hey Nick, thanks for your videos, they're great help. Would you make us a list of health supplements that might reduce muscle growth, like, you mentioned once, curcumin. It would be interesting to know about NAC, MNM and others that you might think of. And also it would be interesting to know if it's possible to schedule the administration of these supplements in a way that minimises the inhibiting effect on muscle growth. I'm asking you this because some of us are in such situations where we need these supplements for injury recovery while we need to grow muscle to help with said recovery. Well, yes, I'm one of those, but pretty sure there are others out there. Again, thank you for your great work and also for the jokes 😉
Not sure we are so sti ky about data. In the last 5 yrs i have significantly increase my bike mileage and my weight training. At 70 yrs old , my VO2 max is better than 95% of men in the 50-55 yr old. My wife has also followed my same protocol. So N=2 and i agree with her. Lets just do it and dont worry about details.
Hello what about too much exercise not good for your arteries. And some doctors even says that you must not overworked your heart especially if you have a big body and a small heart. Please comment. Some times we are puzzled. Not sure what todo .thank you. Love you. 🙏💛🧡
Before I go on any further listening, it would beneficial if we could see both Dr. Ronda and this host talk about this in length together instead of commenting on it without anyone to clear up any misunderstandings you think. You could be right but let's not think we know more than the person we don't have in the room to discuss it. We may not have all the facts correct. Peace
I am wondering if one was never sedentary, and active daily with gym or running/walking on alternate days with a good diet and steady weight surely helps. I eliminated normal alcohol consumption 12 years ago. Anyway at 66, my electrocardiogram was fine and no calcium build-up. At this age I do get it up to "threshold" on my garmin when I let my body tell me what I can do.
Maximal for 20 -30 minutes is high zone 2. Confusing as it is not High Intensity, or VO2 Max . Need to really parse the terminology.
As a 50 year old I started training seriously again after a 20 year layoff. I did improve, but didn’t get close to my performances in my early 30’s. However, I did feel fantastic and did but younger athletes to shame in especially running but not swimming or bicycling.
I know my comment might seem irrelevant, but I personally cant listen to Dr Patrick. Her stance on injections during the pandemic was irresponsible in my opinion. I am V-injured, and have been fighting to get my life back to normal for 3 years now.
endurance exercise or stress exercise?