I don’t know if my younger self would have listened to this sage advice about the realistic expectations of proper exercise or not but I plan to follow it for as long as I’m able going forward. Fantastic interview. Thank you for this.
He's an extremely intelligent guy. Once again a great interview and also the realization that to many of us need to realize our limitations. It took me way to many years to accept mine and learn to be happy with what I do have.
Nice he doesn't demonize multiple sets, I personally can't jump directly to my hard set to failure without one or two warm up sets, that are not very light actually, around 70-80% weight of my last hard set
36:57 Within individual, it’s obvious to me that proper strength training, sleep, adequate calorie intake will lead to longer life, or rather will allow longer life in absence of other disease - of course it won’t help with pancreatic cancer for example, or progression of IBD to complications. But it can make your odds better anyway - for surgery, onset of complications, QoL...
Yeah, but how many tried keto in similar situation and still died...I guess they don’t blog about it. Or those that did everything by the book and also survived...not that interesting. But combine odd approach and random success...BOOM...book deal, youtube interviews... If around 5% diseases spontaneously regress anyway, this can certainly happen, and it’s a “miracle”. But... www.nature.com/articles/srep21807
Thank you for clarifying. I've been getting into a fair bit of Art De Vany lately. He says that the motor neurons start to die off quite rapidy at 90-95 regardless of exercise. So maybe that's the limiting factor at this point?
One of the problems with the arguments about longevity is that the evidence is based on generalisations (stats). There are always people who are outliers - who aren't average. We probably all have friends and relatives who do all the wrong things and live into a somewhat healthy old age.
Interesting debate around 30:00 I actually side with John Little there. I think one should remove as many of these "impulse control" situations from his life as possible, they are very exhausting with often very little effect. I find myself agreeing with registered dietitian with 20 years of expertise, Abby Langer. 2 articles: abbylangernutrition.com/how-to-get-rid-of-the-diet-mentality-once-and-for-all/ abbylangernutrition.com/minimally-processed-versus-ultra-processed-whats-the-difference/ Btw not so long ago I was told by cardiologist at medical faculty that drinking alcohol a little bit is better than abstinence based on data. Basically, it's a protective factor...and it makes sense...it has positive effect on arteries and negative on liver, but if the liver is still ok...well...now obviously alcohol can increase incidence of many tumours...
Definitely agree on the sets and Reps and also using high intensity training. On longevity there is groups of populations the have lived longer. Nutritional facts. Org is it good source with scientific study backing up the claims. When it comes to diet I hate to say it a Whole Foods plant-based diet with limited salt sugar oil is by far successful an optimal for health. to be frank there is no population in history that has been totally vegan. the reality is that most of these populations have consumed small amounts of meat and that meat has never been processed. This also applies with process carbohydrates. That's why the term is called Whole Foods. Fasting done properly has been known to Aid in longevity specifically stem cell growth and killing cancer. There is also Advanced Pharmaceuticals technologies that can be used for longevity. If you want to expand your horizons about diet check out dr. McDougall and some of the plant-based doctors up there. They're doing some phenomenal work. It's not about veganism it's about the signs that they're producing and the results that they're getting fighting obesity. This doesn't mean that you have to take away meat out of your diet. Because I stated before no Society has ever been vegan. mind you this is coming from a person who Advocates Whole Foods plant-based diet and has been very successful with it.
30:00 What does Kitawa/Hadza tribe member - ripped, on whole foods diet - do when nature offers 1 litre of pure "deadly" glucose-fructose "poison" - Honey? He eats it quickly in one sitting. With pleasure. The problem is: eating "healthy" in abundant environment where you have to abstain from super tasty foods around the corner is psychologically very damaging...and psychological effects are in fact physiological (cortisol, leptin, ghrelin, serotonin, dopamine yadayada) therefore, you don't really mimmick a "healthy" diet...those tribe members eat any calories they can as long as they are hungry...maybe we should do the same? After all, me or you wouldn't eat that 1 litre of honey in one sitting if we are well fed...so there is some regulation, even if at this moment it appears insufficient...but in many countries obesity rates flattened...we will adapt...we probably already do...and the track record of any restraint is terrible with huge social consequences...btw the most consistent protective factor isn't diet, but SUPPORTIVE RELATIONSHIPS, then SOCIAL STATUS etc...diet is no.6 maybe?
26:05 Breathing allowed us to produce massive amounts of ATP and be top species, but...it kills us. Mutations in respiration chain in mitochondria accumulate because of free radicals that are part of the process. These mutations mean reparation of mistakes fails and leads to cancer - the odds increase with every passing year. At 120 you are extremely likely to already be killed by such diagnosis. Plus, your neurons don't really regenerate, so you will have Alzheimers and won't remember your biohacking attempts. Hooray!:-)
Do you think this is accelerated by breathing through the mouth vs the nose throughout the day? I'm a notorious mouth breather and trying to work on my nose breathing.
I don't know, his vision about strength training is something different now. I don't agree with everything. I understand that a set to Failure is not for everyone, but if we can obtain maximum results with greater efficiency it makes no sense to make more sets and that the way.
Lawrence Neal It also makes sense as intruductory workout for general public. But if I were intermediate-advanced, I’d rather do 9 single sets with overlap (bench press, overhead press, dip...) than 3x3, or simply 9 exercises covering pretty much the entire body.
We try and train someone to muscle failure in the first set, but 70-80% don't get to muscle failure, and so we'll use advanced techniques like static holds, break down sets, slow negatives, etc. You could classify these as similar to multiple sets.
Seems very odd to argue over whether to do a few warmup sets before doing one all out set of 10 reps. Anybody who doesn't do any warmup sets before a main work set must not be lifting anything in terms of weight. Any real lifter would laugh at this discussion. Only fools would think one set to failure means zero warmups. Wow.
I don’t know if my younger self would have listened to this sage advice about the realistic expectations of proper exercise or not but I plan to follow it for as long as I’m able going forward.
Fantastic interview. Thank you for this.
He's an extremely intelligent guy. Once again a great interview and also the realization that to many of us need to realize our limitations. It took me way to many years to accept mine and learn to be happy with what I do have.
Nice he doesn't demonize multiple sets, I personally can't jump directly to my hard set to failure without one or two warm up sets, that are not very light actually, around 70-80% weight of my last hard set
Listened to this on 2x to save even more time. 💪. Joking aside, great interview
Hahah love it.
36:57 Within individual, it’s obvious to me that proper strength training, sleep, adequate calorie intake will lead to longer life, or rather will allow longer life in absence of other disease - of course it won’t help with pancreatic cancer for example, or progression of IBD to complications. But it can make your odds better anyway - for surgery, onset of complications, QoL...
Yeah, but how many tried keto in similar situation and still died...I guess they don’t blog about it. Or those that did everything by the book and also survived...not that interesting. But combine odd approach and random success...BOOM...book deal, youtube interviews...
If around 5% diseases spontaneously regress anyway, this can certainly happen, and it’s a “miracle”.
But...
www.nature.com/articles/srep21807
Interesting!
The projections to 120 are based on comparison with animals.
Thank you for clarifying. I've been getting into a fair bit of Art De Vany lately. He says that the motor neurons start to die off quite rapidy at 90-95 regardless of exercise. So maybe that's the limiting factor at this point?
One of the problems with the arguments about longevity is that the evidence is based on generalisations (stats). There are always people who are outliers - who aren't average. We probably all have friends and relatives who do all the wrong things and live into a somewhat healthy old age.
Very good point Evan. Thank you for the comment.
Interesting debate around 30:00 I actually side with John Little there. I think one should remove as many of these "impulse control" situations from his life as possible, they are very exhausting with often very little effect. I find myself agreeing with registered dietitian with 20 years of expertise, Abby Langer. 2 articles:
abbylangernutrition.com/how-to-get-rid-of-the-diet-mentality-once-and-for-all/
abbylangernutrition.com/minimally-processed-versus-ultra-processed-whats-the-difference/
Btw not so long ago I was told by cardiologist at medical faculty that drinking alcohol a little bit is better than abstinence based on data. Basically, it's a protective factor...and it makes sense...it has positive effect on arteries and negative on liver, but if the liver is still ok...well...now obviously alcohol can increase incidence of many tumours...
Thank you.
Definitely agree on the sets and Reps and also using high intensity training. On longevity there is groups of populations the have lived longer. Nutritional facts. Org is it good source with scientific study backing up the claims. When it comes to diet I hate to say it a Whole Foods plant-based diet with limited salt sugar oil is by far successful an optimal for health. to be frank there is no population in history that has been totally vegan. the reality is that most of these populations have consumed small amounts of meat and that meat has never been processed. This also applies with process carbohydrates. That's why the term is called Whole Foods. Fasting done properly has been known to Aid in longevity specifically stem cell growth and killing cancer. There is also Advanced Pharmaceuticals technologies that can be used for longevity. If you want to expand your horizons about diet check out dr. McDougall and some of the plant-based doctors up there. They're doing some phenomenal work. It's not about veganism it's about the signs that they're producing and the results that they're getting fighting obesity. This doesn't mean that you have to take away meat out of your diet. Because I stated before no Society has ever been vegan. mind you this is coming from a person who Advocates Whole Foods plant-based diet and has been very successful with it.
30:00 What does Kitawa/Hadza tribe member - ripped, on whole foods diet - do when nature offers 1 litre of pure "deadly" glucose-fructose "poison" - Honey? He eats it quickly in one sitting. With pleasure.
The problem is: eating "healthy" in abundant environment where you have to abstain from super tasty foods around the corner is psychologically very damaging...and psychological effects are in fact physiological (cortisol, leptin, ghrelin, serotonin, dopamine yadayada) therefore, you don't really mimmick a "healthy" diet...those tribe members eat any calories they can as long as they are hungry...maybe we should do the same? After all, me or you wouldn't eat that 1 litre of honey in one sitting if we are well fed...so there is some regulation, even if at this moment it appears insufficient...but in many countries obesity rates flattened...we will adapt...we probably already do...and the track record of any restraint is terrible with huge social consequences...btw the most consistent protective factor isn't diet, but SUPPORTIVE RELATIONSHIPS, then SOCIAL STATUS etc...diet is no.6 maybe?
Thanks Ondrej, great points as always.
26:05 Breathing allowed us to produce massive amounts of ATP and be top species, but...it kills us. Mutations in respiration chain in mitochondria accumulate because of free radicals that are part of the process. These mutations mean reparation of mistakes fails and leads to cancer - the odds increase with every passing year. At 120 you are extremely likely to already be killed by such diagnosis.
Plus, your neurons don't really regenerate, so you will have Alzheimers and won't remember your biohacking attempts. Hooray!:-)
Do you think this is accelerated by breathing through the mouth vs the nose throughout the day? I'm a notorious mouth breather and trying to work on my nose breathing.
I don't know, his vision about strength training is something different now. I don't agree with everything. I understand that a set to Failure is not for everyone, but if we can obtain maximum results with greater efficiency it makes no sense to make more sets and that the way.
Lawrence Neal It also makes sense as intruductory workout for general public. But if I were intermediate-advanced, I’d rather do 9 single sets with overlap (bench press, overhead press, dip...) than 3x3, or simply 9 exercises covering pretty much the entire body.
So long as you are willing to do it. Some aren't, so . . .
We try and train someone to muscle failure in the first set, but 70-80% don't get to muscle failure, and so we'll use advanced techniques like static holds, break down sets, slow negatives, etc. You could classify these as similar to multiple sets.
Seems very odd to argue over whether to do a few warmup sets before doing one all out set of 10 reps. Anybody who doesn't do any warmup sets before a main work set must not be lifting anything in terms of weight. Any real lifter would laugh at this discussion. Only fools would think one set to failure means zero warmups. Wow.