Ep:70 5 CRITICAL FACTS ABOUT EXERCISE EVERYONE SHOULD KNOW - by Robert Cywes
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- เผยแพร่เมื่อ 3 ก.ค. 2024
- @shawnbaker1967 @zachbitter @dannyvega @ketosavage @doctorfitandfabulous @crossfit @ninjawarrior #exercise #obesity #joints #orthopedics #spine #hips #knees #ankles #healthy #hearthealth #diabetes #fitness #emotionalbuoyancy #UFC @joerogan
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So profound, but have never thought of it like this-“exercise requires effort upfront and the reward is on the backend, while addiction brings the reward on the front end and the price to be paid is on the backend.” Love it.
Yes!! This was my biggest take away as well!
I used to be a big long-distance runner, but I have been off of it for the past couple years due to family. I ran for the first time last night and I did two 0.4 mile mini-runs. My body feels all the more better for it.
Needs to go up in my wall.
I'm a physical therapist and 100% agree with Dr. Cywes
I like the way you pause between the important statements to make sure it sinks in. Respect for your work :)
Is it intentional, I thought it was just his 'strange' mannerism
Isaiah, he might live in Florida, but he is (according to his name) WELSH. This means he has a culturally endowed superiority in articulation and enunciation (unlike, say, US gabbling with a dropped jaw, or Australian Strine🙃). Just think Richard Burton, or the Welsh beauty, or the choirs, or Under Milk Wood. I'd say like a trained Shakespearean actor, but that might insult the Welsh. The word "mellifluous" (flowing like honey) was surely invented for the Welsh. Admittedly there is a bit of less pleasant "South African clipped vowels" showing through, but the names wins out! And no, I'm not Welsh, more's the pity. I'll listen again. Might even play it as a llllllullllllaby. And spot on, Antonia.
@@T-aka-T he is South African.. I don't think their accent is unpleasant though.
I'm 60 years old and ride dirt bikes every week. I feel great KETO and IF.
rock on bro!!
I like to add a 6th. Have a contingence plan if you have problem performing your planned exercise. For example, what if it pouring outside, running would be unpleasant, so have a substitute activity ready. If not, chances are that you will not exercise for that day. If you stop exercising for more than a few days, it is very difficult to start exercising again.
If it's raining, I get wet on my run😏
As a certified trainer, I also agree completely with Dr. Cywers. There’s nothing here to argue about. Great talk.
p90x is a shit workout! 25 year trainer here.
I really like Dr. Cywes .
He is very sharp and came through when we really needed him .
Mobility is directly tied to longevity is so true.
Very Wise words ! Thank You 🙏
I started keto while recovering from my 2nd shoulder surgery, lost 45 of my 85 pounds in 19 weeks. It’s been over a year now and I’m back in the gym plus walking/running. Life is good.
How was the pain, inflammation and recovery vs the first? Assuming you weren't keto before and after the first surgery?
Teb Tengri looking back at all of it the healing of my shoulder seem to go faster than a previous surgery. My doctor even commented that recovery should have been 22 to 24 weeks but I was fine and had to convince him to release me weeks sooner. Other than morning stiffness which goes away while I stretch I have very little inflammation. I can’t remember the last time I’ve had to take any pain meds for any reason. I’m in my 50’s and I find it mind boggling what has happened to my health by giving up crap and eating real food.
A total WINNER!...❤
“Protect ur joints because without joints u can’t exercise”
CrossFit left the chat...
You so gotta write a book and bring all this together from all these 10/10 vids!
I add a kilo to my barbel every week on compound exercises (squat,bench,row ,dead lift ,military , pull ups . I fast ( omad) I cut carbs ( but not 100% keto) Haven't lost weight BUT I know I've lost FAT and build lean body mass. I'm 58
Dr Cywes, You're my fav. That face you make. That stare. Hilarious. Always great stuff! Thanks for making these videos! 👌🏼😊
I am a 62 year old medical practioner, a doctor, and this is great advice.
Great suggestions! Thank you Doc.
Thanks doc for picking up this topic!
Yes I'm 54 almost 55 lost over 50lbs October will be 5yrs and maintaining LCHF is the best once I lost the weight I started moving just walked now a lil lifting.I want to continue to be able to move while aging.
Dr. Rob Cywes discusses the importance of protecting joints, maintaining a healthy diet, starting with small increments, prioritizing cardiovascular health, and using exercise as an emotion management system.
Great stuff.
I did Px90 once and I did the whole session It was the first and last time! I couldn't move for more than a week! No exaggeration!! This time I started resistance training slowly with 10 minutes a day. I know better now.
P90X is an excellent program....just not for beginners (or really anyone) to just jump into as the program suggests. I tried that and (big surprise) it was a huge failure. But I didn't fail. The program is designed for those who are already in shape to get in better shape. I don't care what their pitch is, this is not a program for beginners. For most people, it makes sense to do a P90X style workout only a couple of times a week to start. That's just my opinion as someone who works out a lot but is by no means an athlete 😉
@@angelabarnes2417 and Netty, you both were severely unconditioned (out of shape) before doing p90x, despite whatever exercising you had been doing. Hopefully you both have raised your capacity and can manage mild intensity exercise without major soreness.
I loved this message!
I find your videos very inspiring. Thank you for posting so frequently.
Great advice! Thank you!
I just love listening to this doctor! Thanks for all you do for us!!
Thank you Dr Cywes. Just.. thank you 😊😊😊
Thanks 🙏❤!
Great way to explain exercise! Thank you for sharing your knowledge!
I love all the information you provide. It just makes sense 😊Thank you♥️
Totally agree. Well said.
Thank you
Wow DOC!!!! You hit the nail on the head. Great advice!!!
I totally agree! Start any exercise program slowly! The ligaments and tendons also need time to strengthen.
I love cycling, and I add multiple exercises some mild weight lifting and some calisthenics.
I'm 60 years old, I ride 25 to 40 miles a day 5 to 6 days per week and I work a pretty physical job.
My resting heart rate is roughly 42 to 45 and I can max out at 190 during interval sessions sometimes higher.
Yup, I am proud of my accomplishments. Especially after two lumbar surgeries resulting in a fusion!
I think its important to stand back and look at what you are accomplishing seeing where you came from and how far you have come. Be proud of your efforts. Just don't be overzealous and take your time! Enjoy the process make every exercise session "The one".
Love your videos
Keep up the excellent work
Fantastic video. I am so inspired by the different perspective you bring to health, whether it be the addiction model w regard to food, or in this case talking about joint care as a major priority when it comes to exercise. Just wonderful work Dr Cywes. Thank you
I love this guy and the logic behind everything he promotes!
A whole bunch of great stuff packed into 10 minutes 👍😉 thank you!
Thank you 😊
This!!! 🙌🏻🙌🏻 If it hurts don’t do it! Oh! And The GRR loves you too! Thanks for the shout out!
People say I do not have time but sit in front of the T.V. for hours eating pizza and drinking beer.
brilliant
Great advice. Grrreat!
I’m 60. And I ride dirt bikes hard enduro 3-4 days a week. In a fasted state. No pain no problem.
One of the hardest parts to get my mind around is muscle endurance. When it comes to running, I get it no problem, I have a HR monitor and I'm putting in the training. When it comes to strength training, it is harder, but I'm slowly getting there.
Thanks 🙏🏽
So true!
Bravo 👏🏻 once again, something I had been asking about the Keto diet is why no exercising? So many Keto people say exercises aren’t necessary to lose weight on keto . Well duh’ if that’s all you want is just to lose weight. Everyone should continue to keep the body in shape as well as losing the weight. We need muscle strength too. Thank you Dr. Cywes
Extremely well done clear and helpful video
Kneesovertoes guy, strength in flexible positions safely is the key he has discovered from many athletes and coaches from the past 100 years
Good advice wish more people understood this
Thanks, your videos are such a blessing to me. Love from South Africa.
Mobility. Absolutely. Ten years ago I could hardly walk after a day of construction work. Now I do sprint HIIT and weights 5x a week. Thank you Dr Fung, understanding insulin resistance and KETO.
One of your best talk's.
Extremely good advice boys and girls. Listen to this man.
Hello from Jacksonville. Thank you!!
You are changing my life
Here I am watching this video after hurting my knee from increasing treadmill exercise too rapidly, trying to lose weight faster lol. Haven't wasted my time though, been working and exercising my arms till knee heals. Learnt my lesson. Thank you again.
Thankyou Dr Cywes you have helped me immensely and I don't suffer from anxiety and depression any more, happy fit and fabulous 🎉🐾👣🐾
Just perfect!!! Congrats from your colleague in Brazil!!
Tai Chi and Pilates are both gentle on the joints and good for building strength, flexibility, and balance.
Yup, but weights is the only thing that will build muscle mass and make you live longer …
These videos are becoming my favorite snacks of “food for thought.”
Peter Egoscue’s book PAIN FREE and his trained practitioners are the best guide for keeping joints pain free. postural alignment and
This video plus Doc Rob's video Ep:21 Ketogenic rules for: a Healthy Liver, are the two best explinations I have ever seen on weight control. I am a 75 year old retired Infantry Officer (Airborne, Ranger, Special Forces) who was raised on a cattle ranch and lived my life on meat and potatoes. I have always had a weight problem and used exercise to manage my problem. The result is that now, in the last 1.5 yrs I have replaced both shoulders (My surgeon is probably the best shoulder surgeon in Utah and had almost no pain - only used limited ibuprofen - both my knees need to be replace and my ankles are shot. I also have two fused disks in my back. I realise that I either lose significant weight or become a cripple. Still, taking care of your joints only becomes important when you get old. By then, if you have'n taken care of them, it is too late!
Number 6; never skip leg day
It's always leg day if you walk and run (hiit). We should be walking every day. Running is fine within limits and if you "protect your joints."
Requesting a video about IF, keto and benefits for those with Neurological Issues. Thanks again for these wonderful videos.
Good idea
Agreed. After playing hockey, football, rugby, running track from grade school through my mid-thirties... man o man... at 62 I feel it in my knees, hips, shoulders. Still fit though and carnivore diet has helped a ton with systemic inflammation.
Exactly. 32 yrs of rugby. Wdnt change a thing except being jointsmart
@Mark Aguilera I do OMAD but nothing more than that to date
Please do a whole video on number 5 !
this makes sense. I started my weight loss journey with just walking. then I added DDPY to it (diet went from high carb to low carb to keto along the way). I went from 400+ to about 200 and dropped like 30 inches from my waist
I been excercise cince I was 17 every day 6 days a week in 45 now .but the pandemic force me to workout at home ,(*not the same filling or motivation for my brain ) now I force myself to workout for 45 minutes 3btimes a i week...I almost hate it.what . Usued to make soo happy before . .soooo 10000 thanks you make me all this pandemic different .it's all about the brain you choose to make it fun or not but it's on you . AMEAZING YOU ARE DR.
That’s why I like biking.
I don’t think I was paying attention 70 some years ago when the first rule was being revealed. After that I was too busy in pursuit of stupid.
I worked out obsessively as a teenager and only cared about how heavy I could lift. I ruined my lower back and may need my second surgery soon. I often have pain but I'm still living a healthy lifestyle.
This is great and since our family lives in Jax area Ponte Vedra) hope to meet you some day , great video
Keto saved my life !
Lets parallel insulin to mobility. If either one isn't in check you will accelerate your aging. I gave up last year and it's taken a year of low'ish carb and high animal fats. It is my mantra for life because it works. I can flex and stretch like never before. Super easy and does not hurt. It should not hurt, if it does ease back. I couldn't stand still it hurt. Pre-diabetic yet contentional blood work said you're good.
Dr Cywes you are on point. last year i said you were rubbish like all the other keto/low carb people. Nope i was dead wrong and it may take you years to get into it and stay there and be happy. I was fighting it, insulin was all over, sugar was, feelings were a mess. I'm calm, focused and see the light of low carb. Cold showers snaps me into shape. If you have days for higher or lower cold tolerance, i think that is a direct reflection of blood sugar, or insulin or circulation which is related too.
I think coffee needs a revisit, in cold climate during winter, coffee messes me up and i get cold hands, feet, dry skin. Without coffee it all goes away. Very interesting for sure. I've done it 3 times with months between to confirm. My hand and heels crack as well in concert with coffee. I chug salt water or not and that has zero effect. I'm very confident in this statement. But i'm addicted to it, and trying to be a good carb addicted person on the wagon of lower carb. You were right in that statement, to admit your own addictions and knowing how to manage them.
I think i've officially broke my nighttime snacking. If you don't want a slab of meat or cheese, then you are not hungry. You said something like that. It's so true and some weight has come off in the past few weeks because of that. Way less bloated. If the thought of cold shower is spine chilling you maybe low or high blood sugar. Or in a carb addicted state. try it after a meat only meal, or fat only meal. then shower. vs ice cream sugar treat then cold shower. For me there is a 50% difference.
Tried to go from 57 yr old sedentary truck driver to Iron man in 11 months. Month 2 was swimming 1.75 km 3 times a week running 15 km a week 190 km a week. Month 3, 6 days in hospital leaking aneurysm of the social vessel. No more training. Wish I had seen this clip first
"you don't have to do it all in one day" That's me..I try to get it all done in one day..if a little bit is good then a lot must be better! N+1 is going to be my new mantra
It is actually much better to train really hard one day a week rather than a little every day! The gain is in the recovery!
@@mjpucher
It's actually better to train with more frequency.
I so agree with Dr Cywes’s advice on exercising, especially our joints. At the gym you tend to go without thinking to keep up with the rest.
I’m so into aerobics n running, unfortunately though a doc deflated my breasts which are now floppy and does not allow me even to run even lightly, no muscle support. I try to make the best of it walking n using weights. It frustrates me that I’m unable to use my full potential.
Try complexes with weight. Coach Dan John is my source.
I do 60+ mins of mix cardio and HIIT 6 days a week and am on the lighter side. So sometimes having a few bites of an egg, cheese or meat helps as I don't eat until 2-3 hours after my workout.
so talking to myself while walking is good therapy and I am not crazy got it
Good stuff, doc! Agree on joints and sports that endanger them. More muscle will protect your joints the best. Agree on low carb as a training state. Unless you enjoy endurance sports don‘t waste your time and muscles. But better than doing nothing. Endurance and heart are best trained with high intensity intervals. Not mobility alone predicts longevity but muscle mass does. Weight or resistance training as described wont take you anywhere but to frustration but again better than nothing. Learn how to properly do reps for the major muscle groups with heavy weights from day one. 80% of max is fine. 3-5 sets of reps down from 15 to 5 always to failure. 1 hour training 3 times a week is enough. Rather than lower weights pause long enough until lifting does not hurt. The muscle grows in the recovery. Completely missing: EAT 1g protein per kg bodyweight a day and more if you are older. No muscle growth without leucine! Adjust per body weight. People are different but anabolic principles are the same. I am 67 and added 8 kg of muscle in two years. I lost some muscle on keto before. It simple but yes, it is work you have to do. If you struggle with gains after while drop one training day for recovery and add a fasting day before the next to increase muscle stem cells and growth hormone.
You're in Florida...yayyyy
Dr. Cywes, thank you for your holistic approach to health, because your fifth item on your list about allowing your exercise to be a time to reflect and connect with the subconscious mind is very important and I don't hear that from any other health experts. Thank you for your continued work - all the best. I also have a question about your views on our microbiome and which test would you recommend to analyze the bacteria to determine problems in the gut.
46-year exercise program veteran here. No, I'm not 46. My exercise program is. The point Dr. Cywes makes at 7:50ish is the distillation of my life lesson. Well done Dr.
I wish I would have protected mine...54 and have had both knees both hips, and several back surgeries. I wish I would have stayed healthy at an earlier age, so learn vicariously...hint hint.
Resistance bands are good on your joints.
As a Certified Occupational Therapy Assistant (COTA), I have educated patients on using good “body mechanics” during functional tasks.
The Bruce Wayne of Keto!
my daily exercise is a daily vacation. it is very cerebral/spiritual.
I've tried to teach people for years with proper kinesiology techniques. Long, long before having any anatomy and phy training. Proper lifting,...proper "realization" of one's talent, genetics and probable success.
Dr. Peter Atia echoes your concern for joints.
Please up the volume
Loving your channel. Have been Keto / Carnivore over a year now. Recently started MAF training and like you said, started slow and adding mileage each week. Know Zach Bitter from Floris Giermans channel but never seen your channel before 'til now. Having seen thousands of related videos I really like the way you explain things. I have a question please. As an aspiring athlete, weights, running and boxing, do we ever need or could we benefit from eating more than 30g of carbs at any time eg before or after boxing or sprint training or a heavy weight session? Many thanks.
MAF training is pretty good at keeping the brakes on people assuming they don't cheat/fudge their numbers.
Not saying anything about it's viability at super high end but for anyone starting off the heart rate guidelines are great IMO. Volume and time may need to be discussed with a doc if you're old, never trained ever or infirm.
I’ve on week 2 if Dr. Benbo’s metabolic makeover. 2.5” off waist after week 1. It’s keto + IF + weights =6. Anyone can do it and the hormonal rush after the workout is amazing. He claims it 250x of the HGH rush we get from fasting. It’s only 15-20 min and he works out people in their 80’s and they get huge gains. Anyone can do it!
"Never met a fat guy who was too busy to have a meal".......
But too busy to exercise. Lol
Best exercise for cardio: chasing constantly escaping sheep! I'm a smoker of 30 years, and found myself no longer getting winded hiking up and down our roads, through our woods!
That aside, just keep moving... gardening, land-clearing (heavy chainsaws, hauling brush), building things... All of it is good! My father rarely sits still - he LOVES going bear-hunting (with his camera), so was still physically able to haul a mature roadkill deer out of a ditch and into his car - by himself - at age 83!!! We only get old once we get lazy and spend our time in an armchair in front of the tel-lie-vision, but if we keep moving, every day, all day, even a crap diet can't kill us!
💚
I have always exercised throughout my life. From as long as i can remember i always did something each week. I am amazed how many people do nothing. Won't even walk up stairs, park close to the mall door, will not got for a walk etc... Then wonder why they re so unfit. Always full of excuses. Time to drink and eat but not for a walk....go figure!
Thank you so much for the reminder of the importance of starting out slow even for a seasoned weight lifter
Hey dr you have the red and white muscle backwards . The white tissue is the power tissue fast twich fibers which are heavy weight explosive movement about 2 to 1o reps. The red tissue is sow twitch fibers that are cardiovascular in nature with 12 reps and up. This is for cuts in your muscle . That's the one you mean for your heart . I am a certified master fitness trainer with issa 💪
AthleanX TH-cam channel has a lot of great information about improving joint stability. As well as corrective work for joint pain. Worth its weight in gold.
Except the weights are fake 🤣
But seriously Jeff has a lot of good advice and is in great shape.
@@Roundasapound At least it's not as bad as Brad Castleberry! :D
Hi Dr. recently discovered you on YT and love your advice. I had gastric sleeve surgery back in 2018. I am dealing with 20lb regain i can’t seem to get off. Would you please do a series videos to specifically help gastric patients? Or can you refer me to a like minded channel specifically for gastric patients? I have shared your videos with many of my family members! Thank you!!
I’m a sleever myself and would like to see videos geared toward us.
th-cam.com/video/E6wMYuhgYoM/w-d-xo.html
Did you see his series on surgery he did 4-5 months ago? Make sure you subscribe to his channel and check out that series. It may be of some value. I’m sure he can do more on this topic in the future too.
Janae Cywes Iwould like to see more on Binge eating. Congratulations on your pregnancy.
Good series. Suggestion: Summarize (list) your bullet points (beginning or end of vid, as well as in description). While you might think that your 10 minute video is short, it is a very long time for viewers working through a dozen or more vids as part of daily "news". Best way is to provide timestamps in the description (or a pinned comment).
I’m somewhat new to your channel. Have you done a video about substitute sugars & if they do or do not work against? If yes, link or title. Thank you.