🔴Since 2007, I've researched the best supplements to keep my muscles young, and not age QUICKLY like most athletes. Steal many muscle preservation hacks at: WellnessMessiah.com/Longevity
All cause mortality goes up With low cholesterol. Vegans tend to have low cholesterol. You have to be careful with studies on vegans. A lot of it comes out of Loma Linda University which is run by the seven day adventists who have a vegan agenda for religious reasons. A good Vegan diet is still better than SAD.
I've been on OMAD for most of my life since grade school. Back then it was not by choice but due to poverty. My only meal was the school lunch at noon and a very small snack of crackers, cream cheese and an apple after school. On weekends we ate one meal a day of whatever was the cheapest food my parents would buy. We would cook with lard since it was cheaper than vegetable oil. Back then it was all the organ meat no one would buy. Summers was free lunch for kids. We were very poor and I must have been the only kid that loved school lunches. I even ate anything other kids did not want. In high school I was introduced to fasting, again due to poverty. The free summer meal programs ended and my family would go without food for a few days each week. I got used to it. As an adult and no poverty, I still maintained those eating habits. I would fast for two to three days a week and OMAD was a way of life. I am now 60 and have never felt better in my life. People tell me I look 40. I guess I was living a life that now scientists view as beneficial for longevity and good health.
A really educated life & also living human flesh sample of OMAD(Or OCMAD - C For Cooked) eating regime(Decipled Eating Habits). Thanks for your valuable life experience sharing!
All of my grandparents and great grandparents lived to be over 100 years old. They all had different lifestyles but I saw certain things they all had in common. They all grew up in and lived in semi-rural areas, not major cities. They ate non-processed single ingredient foods. They remained active their entire lives preferring to walk places or ride a bicycle rather than using a car. They got plenty of rest every night. They had active sex lives and never cheated on their spouse. All attended church regularly. They rarely consumed any refined sugar. They ate a variety of meats and vegetables, fruit was seasonal. All consumed a moderate amount of alcohol their entire lives. There’s more but the point is, I think, the food today is killing us.
Excercise makes you feel better, feel stronger, and gives you a better quality of life; most people, I think, want to live better, not necessary longer; you don’t die of old age.
I like surfing, body weight movement and ashtanga/vinyasa yoga! I do intermittent fasting on a mostly raw plant based diet! I am 76 yrs old, not on any medication/drugs...you are you body, without it your dead! May the force be with you!
I discovered that when I started eating my vegetables raw, my arthritis went, and have been pain free for last fourteen years. Am now eighty and have been experimenting with fasting for last year, and have higher energy levels now. I also exercise like you.
All natural, 25 yrs, the biggest thing I learned from the workout perspective, is to leave your workout energized, adrenaline charged. NOT drained or crippled the next day. Learn to find the balance of volume and intensity to achieve this. Reason being? consistency and progress are guaranteed, and those two for natty's matter the most. Try it and see.
I will be 53 in a few weeks and have been doing a combination of fasting(omad), resistance weights and HIIT and people think I'm in my late 20's, so yes, your information is spot on!
Key changes happen around 60. Up to 60 most of people with reasonably good genetics and healthy lifestyle (fasting and moving counts for 90% of that) may quite easily look 20 or more years younger (like early 30s). When 60 hits, one can still look much younger, but in the next 5-10 years will turn from young well into advanced middle-ager. I am only impressed when I meet 65 year old looking like around mid 30s. Why? It happened only once and I couldn't even prove that he was 66, but he definitely looked as very healthy 33-35 years old guy.
He is basically talking about HIIT, high intensity interval training. Weight lifting 3 times a week builds the muscle, vascular and nervous system. It will also start strong autophagy if you are in keto state. Doing HIIT for five 30 second sprints as often as you can but never before weight lifting will improve performance AND autophagy. For longer exercise just walk fast for 1-2 hours as often as you can but again never before weight lifting. To optimize autophagy and immune function use the finnish dry sauna as often as you can.
My mother never stepped in a fitness center in her whole life and she is 98. She always ate margarine, vegetable oil, some sweets, but lots of vegetables and legumes as well.
Thank you thank you, for your videos, very useful and encouraging, and at the age of 75 I still feel like 50 and Building more muscle every day. All the best to your wife. I had a mini stroke three years ago and discovered that working out at the gym was the best way for me to keep that under control. Definitely not costing to the finish line. Talk to you in 20 years!
My maternal grandmother in Singapore lived till her mid-90s. My spouse’s 2 grandmothers in Shanghai lived a few years past 100. Never exercised. I guess the Chinese diet, and never eating excessively played a part. But most importantly, Chinese people of that generation don’t eat processed snacks, drink sodas or anything with excessive amounts of sugar. For example, the typical snacks they ate while watching TV were melon seeds or peanuts.
I agree with this. I recently lived in China for a few years and saw that they adopted a diet similar to the west. Processed food, junk food, cooking with seed oils, etc. Obesity, heart disease, high blood pressure, and other metabolic illnesses has risen sharply, even cancer rates. Going away from their traditional way of eating has been quite detrimental to their longevity
Please! everyone great grand parent didn't eat processed food. Nowadays we see Chinese older people exercising with Tai Chi, so please Chinese diet and way of life ain't special. We can say better about the Hunter Gatherers in Africa.
Your exercise frequency is very similar to mine, I will only do an intense workout once or twice a fortnight, though I don't go to the gym, I have a pull-up bar at home and often do hangs for as long as I can, and I go to the park and kick the footy with the kids and sprint around chasing the ball. I also climb trees and do only bodyweight exercises such as lunges, burpees, pushups, etc. With my diet, I fast regularly in the morning until noon or afternoon. I will eat more protein when my body needs it to repair, otherwise I try to get a lot of fiber in my diet via vegetables, and eat unrefined carbs and saturated fats for energy. I don't eat much if my body doesn't need it, but when I have big days at work I will eat a lot more. I started doing this more passionately about 6 months ago, and I am more lean, muscular, and as agile as I have been since I was a teen. It is very cool to know that I am doing things prett y similar to what you have just explained. Great video 👍✌️
Concerning excercise frequency, I'll add, as an anacdote, that I have come to perform only one set of each particular high intensity exercise. I find that my recovery is much faster, I feel more motivated to exercise on subsequent days and my performance gains have improved.
I just switched to this, one warm up set of 5 and a set of 8 or so at my highest weight , if feels great, I dropped the weight a little as I had been aiming for 5 reps before inching up the weight. It allows me to fit in other exercises and additional cardio. Unless my strength drops Ill keep doing this
Congratulations...you've discovered something I learned way back in 1978 when I stopped doing three sets for a muscle group and just did one set...when I did three or more sets it took a full week to recover...now it's every other day I hit the muscle for one set...the results mirror steroids
Very interesting. i happened to accidentally discover this over a week ago. Used to do hiit 3 reps but last week i decided to try a fitness youtuber’s set of exercises out of curiosity, and she does 10 different exercises on glutes in only one rep. I was surprised that my glutes didn’t shrink but continued to build up (not what i initially expected).
I do this, my thought is that as I'm already in the moment with the weight in my hands I might as well do as many reps as possible to failure, sometimes with negatives. It doesn't feel right anymore to stop short, have a rest, then go again for another pre determined number of reps.
50yr old male, 5' 7". 30+yrs of being obese. 20yrs of being at least 150lbs overweight. Took 2 yrs to lose. I went from just over 400lbs to my current weight of 190lbs by fasting of some sort. I started by replacing my evening meal with a walmart brand ensure. Then I ate whatever was in the fridge only in a 8 hr window. 12 to 8pm. Pasta or anything really, ice cream, cake. went down to 280lbs. Was riding a mountain bike a few miles a day for cardio, because walking hurt to do. Then went to one meal a day. Like a big mixing bowl of mostly boiled veg with eggs and or some meat. I added butter and or olive oil to it so it was nicer to eat. Lazy cooking days were 5 eggs and no meat. I do use butter a lot. Walmart produce section foods only, cabbage, peppers and eggs were mainstays. I eat red meat a few times a week, no fish. I also eat cheese sharp cheddar or feta, parmesan any cheese with more protein. It was mostly likely under 1500 calories a day. I never measured but definitely under 2000. I didn't specifically exercise, but my activity level went up as I felt better. I am specifically exercising now though in the form of walking briskly 1.5miles in the am and very small amounts of " sprinting " like 20ft at a time. I do some core exercises as well. I could barely walk when all this started. I do have some spinal stenosis and nerve pinching, but it has improved very much by losing this weight and gaining muscle and mobility. I barely notice it now, only when I get tired I lose forum I can feel it. I still need to lose 20-30lbs and get into 34 or smaller jeans, but now I'm wearing large t shirts and 36 jeans. This seemed impossible to me for yrs. Was in 4x and 46 to 50 jeans at my peak of obesity. I have zero food resistance willpower btw. By simply cooking once a day and eating just that and dropping all the processed easy foods and sugar. Other people in the house still have cookies and eat regular food, I simply didn't have any, the cost was too high. No breads/grains, no alcohol, no junk food, no snacks, no sugar that wasn't in fruit and I limited fruit due to sugar content. Now I'm eating whole wheat bread or oatmeal with eggs in the am and eating a normal lunch and have noticed that I have hunger pains again. I wasn't hungry on one large meal a day. I could have skipped if I wanted. Might need to go back to one meal and stay there. It was a cheap way to eat and I felt and slept great. Now I'm not getting sleep and feel hangry a lot.
The bread, oatmeal and pasta is screwing you up and eating the extra food aint helping your cause. Omit that crap. Keep eating the eggs, meat, bacon, salmon, very low consumption or fruit. Since you can do OMAD, try eating every other day.
@@salemdesigns65 Yeah for the last 2 months I went to basically carnivore. Sometimes I buy some asparagus sprigs and cook them with the bacon. Canned spinach once in a while also. But yeah, bacon, beef and eggs. I do use a very small amount of sour cream and parmesan cheese at the moment. I put heavy cream in coffee, but really watch how much dairy. Still omad, I did a 5 day fast in there. Idk if I will do that too often. Felt good during it though, got cold easy. 180 is my target right now and then I'll see how that is. Maybe I could do 170, but I am not a small built person. 190 right now.
@@nevermindthebull0cks Im on dry fast right now and on the 2nd day - I'll refeed on Saturday morning: 5 eggs (cooked in butter, of course!) 1/4 c. of chopped ham and 1/4 c. of cheese. Usually, I'm OMAD but once a month, a do a 5 day dry fast. The only fruit I eat are blueberries, strawberries and oranges - but only in season. 5 years ago, I was near 300 lbs. I fasted my weight down to 164 in 6 months. Since then, my weight fluctuates between 165 to 172. So, this current fast is to put me back to 165.
Your tremendous story deserves a like and no one here deserves to presume to tell such an ass kicker like yourself anything about this subject. 210 lbs is momentous. All you gotta do is maintain it. Respect sent.
6:30 Exercise does NOT necessarily equal longevity 7:30 Autophagy 11:00 Protein can be toxic 14:30 How to activate autophagy 17:00 Intense exercise benefits 22:00 HIIT is key for autophagy 44:00 30:00 Reducing damage and increasing repair 38:30 Combination of weight training and cardio 41:30 *4 keys to longevity* 46:00 Fasting for autophagy
There is no KEY or gaurantee to longevity. It all comes down to GENETICS. And how strong your body is. Bruce Lee was super fit and lived only 32 years. I know an 89 year old man who smokes over 30 a day. And has done most of his life. Do you understand?. We get what we get. What exercise and good diet can do is improve the QUALITY of your life. But it does not gaurantee the LONGEVITY. Most people don't make 85 no matter how they live..
New study concluded that aerobic capacity is more beneficial for longevity than weight resistance training. Of course, I do both and eat well. ie no sugar and minimum carbs. I will be fine.. Thanks for the presentation..
My father was a twin , he never walked down stairs ( took the lift ..he said his friends often died from a fall ) ..he walked everyday and read books , travelled the world up until the last week's of his life .. Keep active stay alive , he walked up the stairs to the 4th floor ..he was 90 when he died of cancer.. He knew he had but said he had lived long enough and did nothing about it...his twin had died 20 years before him ..a smoker & drinker..my father would eat what he liked ..MacDonalds once a week ..drink on occasions Xmas etc...On his 90th birthday he had driven along the coast of Australia 2000 miles ..2 months later he died..he travelled the world ...I remember he took our family to Algeria in 1973..
Excellent, very informative and an enjoyable video !! I look forward to see more of your videos. My best wishes to you and your wife, wish her a speedy recovery and a healthy life . Thank you so much Rimon. God bless you and your family !!
I go to the gym every other day for no more than two hours for 30min aerobics and the rest of weight/resistance. I used to do it every day, but I was losing too much weight, regardless of having increased my protein and fat intake. I also do intermittent fasting two low-carb meals a day. One meal will keep me too skinny, and it would probably affect my nutrition status (I was D and B12 deficient). This has worked great for me and has taken care of my prediabetic diagnosis. Great information!
If you are losing muscle,getting sick, feeling tired, and having any poor sleep, you might be overtraining, as another mentioned here. Your goal is to be finished with a weight training session ( including warmups) within one hour( feeling invigorated and not totally trashed by the weights)- Anything more for us ordinary average people is stress productive…excessive cortisol production and inflammation will follow. You can experiment on yourself to see what works best for you, but I’ll bet if you shorten your weight sessions and put less pressure on yourself, you’ll see your muscle gain stabilize. Focus on good body composition and keeping your sessions fun, without being a slave to the gym…we’ve got to build/maintain as we age without destroying our motivation or immune systems ! Good luck with your training, and be well and stay safe! Best Regards, Shawn
🍃🌼This is the first time I've watched your channel 🙃 ( I'm new to TH-cam ) I've enjoyed your information on Autophagy. I have spinal damage so can't exercise much. I do OMAD which I find easy and fasting for a length of days. (That's easy for me too) 🍃🌼 I'm sorry to hear of your wife's illness. May God bless her recovery so you can both continue to enjoy your lives fully again... 🍃💛💛🍃
Rimon, happy to see you again, Hoping your wife is making a good progress , I keep on sending my prayers to her. Thanks for another useful video . God Bless🙏🙏🧿🧿💙💙
Another superb, science-based, clearly explained video with loads of practical value. Yes, to BOTH fasting and exercise. As someone just beginning to get back into exercise after 3 years of being quite ill and bedridden and losing all my muscle mass, along with quite a lot of weight (not overweight to begin with). Was, and still am, doing intermittent fasting and rotational keto. Thank you and best wishes to a speedy and complete recovery for your wife.
Hi Rimon, what do you think about cold shower after exercise? It supposedly aids to muscle recovery and if your goal is hypertrophy and muscle growth it must be avoided at least 6 hours after exercise. But what about the longevity? Muscle damage activates autophagy, so is it better not to cold shower after training?
This isn't science based. It's cherry picked unreliable micro studies quoted with no concrete evidence. He's underplaying the role of strenuous exercise
Just discovered the channel. Nice relatively detailed video on longetivity and the levers we can control for it. More importantly Healing and prayers to your family during these difficult times.
Just a tip to make your videos even more watchable so you get more views and watch time, are to take out the regular distracting music breaks, and simply talk over the images/charts, to do this you can cut back on the random b-roll. Thanks a lot for the amazing and helpful advice, keep it up!
you don't address weight trainers who don't take steroids. It is obvious that muscle mass and strength are the most important factors that help longevity by processing glucose. To only talk about professional body builders who take steroids and NOT compare them to amateur natural bodybuilders who never take steroids creates a potentially misinformed report about exercise.
My father was facing severe hunger and restrictions during 1930-1940, time of wars and poverty. Between his 5 and 25 he was barely ever fed enough, with necessity to do physical activities on farm daily. Now being close to 100 years old he is doing fine, no dementia or debilitating illnesses. He was quite ill during his 70s and 80s, than stopped all medicines and visits to doctors. The God or the Nature did the rest. Yes, relative food restriction (not absolute) helps.
Just seen your Video a year later, everything you said makes total logical sence, I like the way you can change the way you can achieve autophagy if different ways, that you can make the most beneficial for you and your lifestyle.
Yes I guess I have to put in my “two cents” as well. I am now 65 and have had normal exercising a part of my life. I am in great shape and health. I am flattered when the young ladies flirt with me. People guess my age around forties. For the most part, all I can say is, “Exercise is the Fountain of Youth! Thanks for your time and efforts in creating this message!
@@vulcan2519: I really meant to say regular exercise like fast walking on treadmill, pushups, sit-ups and calisthenics. Other than going into a gym. The idea is being consistent. Thanks
Well, my Mom is 87 and only takes 2 medications. She doesn't use a cane nor in a wheelchair. Eventhough she doesn't drive but can walk around everywhere at length. She's still sharp, writes well and even just started taking a computer class!!! She eats the way she did as a girl: simple whole foods, minimal cooking, minimal processing. I guess this post is a bit off track but Mothers Day is coming and I just wanted to give my 2 cents. 😁
Thank you for this comprehensive explanation of all that it takes to make autophagy happen for longevity. Cardio, resistance, fasting, in short.👍 Now for practising what I learned!😅
Genetics, sleep are factors that many overlook and is underrated. You don't need to visit the gym but I disagree about not working the muscle on a daily basis. We evolved to move, that said working the muscle which need not be with weights is vital. Thank you for uploading and sharing.
Really amazing video, my senses tell me you are right 👍... I've been training the last 30 years, tried nearly everything, think that best results come by training high intensity and strength, the resting and diet is very important. Hope your wife is doing better. I'll be back 👍😉
I do my HIIT on the rowing machine... I set the training to 2000 meter and after a 200 m warm up I go all in for 30 seconds ... cool down for a minute and repeat ... works great. Stairmaster, this huge monster with the elevator, works great as well.
Manohar Aich (17 March 1912 - 5 June 2016) was an Indian bodybuilder. He was the second Indian (after Monotosh Roy in 1951) to win any Mr. Universe title. He did so in the 1952 NABBA Universe Championships. At 4 feet 11 inches (1.50 m) tall, he was given the name "Pocket Hercules". Well, steroids abuse can destroy health. Very true.
Wow this was amazing ! I must say that I have researched these topics to a moderate-high degree over many years, and this ONE video managed to merge MULTIPLE streams of info in one concise video. It’s near genius!!! I am so very happy I have found this channel. Just this one video has been able to build an extreme amount of trust in how comprehensive and common-sensical the prep must be to put out just one piece of content. Wow.
I realised a long time ago that the way body builders exercise and diet is not healhy in the long run. I'm 85 and visit my GP on average about every 20 years when I have a problem I cant deal with myself. Until I was 72 I did a 10 mile run once a week, but then reduced it to a 4 miler because of arthritis. In addition take lots of other exercise like walking and gardening without power tools. I live alone and do everything for myself with no help. Diet is an important part of my routine, I eat only wholemeal, no white, minimal fats, plenty of protein and plenty of fruit and veg and a pint of full cream milk every day, as well as evaporated in my tea. No smoking, unvaxed, drink a pint or two of porter per week I take a few trace elements, mostly selenium, zinc and magnesium.
My dads is almost 100 and has been drunk almost every day of his life. I think everyone is just different. He has lived off supermarket sausage rolls for about 30 years. But, he does walk as he lost his driving licence as a young man. For being drunk, of course, so he had to walk everywhere, including to the pub.
@@billhesford6098 Churchill did everything wrong, he ate too much, took little exercise, smoked and drank to excess, but still lived to 90! The down side was that he was gaga for the last 15 years of his life.
The healthy frequency of exercise would vary greatly depending on our diet; when I am in deep ketosis I can train much more reps, with more weight, less recovery time and much less muscle catabolism according to my sensations and measurements with a bioimpedance scale
On Oct 22, 2017 I had a similar episode with my wife as well, she went from running 15+ miles, biking 50+, full body weight workouts, etc., to now walking with a walker, wheelchair, etc. Worst thing about her condition is she was missed diagnosed then a specialist stated they did not know what she has, just that she had a lesion on her brain but they don’t know how this happened. It’s difficult for people to understand or relate but I know what you and your wife are going through, this condition will put your love to the test, hang in there!
@@joeberger3441 Strangely and sadly, they don’t know, at least that’s what they are telling us as they know we have a case due to them misdiagnosing her (they first hospital she was in said she had MS, but the specialist said she doesn’t have MS) so they were treating her, giving her steroids, etc. for MS when she didn’t have this condition. All they know is she had a lesson on her brain (the pons & cerebellum) this is what’s causing all her systems.
She was not misdiagnosed. MS plaques are lesions. Tumors are lesions. Any “abnormal” mass or mri highlighted area can be labeled a lesion. Sadly, it happens. I’m sorry that you & most especially your wife, have had such a sudden change in health. We want to place the blame. There is almost never an explanation for why healthy people develop masses, cancer, MS, strokes, etc. part of being a citizen of the planet. I DO know this…. We are here to be Mirrors. Reflecting love. Acceptance & feeling gratitude are key to a peaceful, WELL LIved life. True strength of a human is to see life with grace even when it feels unfair. …. Row your boat gently down the stream, Life is but a Dream. Do you really want to spend YEARS trying to prove that HER condition can be placed at the feet of another. Time or early intervention would not have cured her. Not trying to be harsh. Just seems like you’ve been led by a corrupt lawyer to spend her few good years in legal garbage can. Lawyer will promise big money then take big portion. then medical insurance could review any settlement and take the remainder. IF insurance company for hospital, radiology, and physicians actually settled. They will probably move forward with court. Its a tough case. May you & your wife find True Peace
Great video, thank you for sharing! I was thinking about this the other day: I have been doing some type of exercise since I was five years old and now in my sixties everything hurts and my father that never exercised a day in his life died at eighty two and never had any problem with his back, knees or any part of his body, it turns out that the prostate was the culprit of his death. I guess is mostly genetic since his siblings who were ten are in their nighties! Thank you again for this great subject video!
Running races just beats you down. Getting stronger without taking PEDs seems to be the best thing for longevity, with some moderate cardio or better yet HIIT or SIIT.
Yes, II think I was a bit amiss about the sprinting thing, very intense vs intense. tried to clarify in my community post. Check the community post to see it.
My father is 90, has heart issues and circulation issues, but considering his age still going well, I'm 54 workout 3 times a week and swim twice, truthfully I don't believe exercise will make us live 1 second longer than we have, however it just means the quality of our existence will be better!...but a very interesting presentation!
Exercise, good sleep and real food are the only things that keep use alive longer and in a good quality state. Your father is alive because of medical interventions.
@@blackthornep8115 actually he's not... He refused the heart operation 2 years ago, he said he will get his day from the one he's got lol.....so I guess he's an anomaly!
Longevity is not something human beings need to focus on. Quality of life is paramount not quantity. Someone focussed on living longer is missing the whole point of living, which Will potentially cause them to not take a chance in life because they are afraid to die. Fear of death is a life killer. It is better to die for something worth living for, than to live for something worth dying for.
I agree with the general idea and also that it is each person's decision as to what "quality of life" means. Your "quality of life" for sure changes as you get older, If you take quality of life in your 30s-50s to be pizza, beer, donuts and Sunday football to where you are severely overweight then post 50 your point of living has become periodic waddles to your different doctors and trying to remember to take your daily batch of pills for all your illnesses. This is not what you envision as "quality of life" when you are 30-50 but you accept it and it becomes your reality.
There is also controlled breathing exercises that intermittently deprives of oxygen intake. I saw it on a vid about improving brain function. Apparently when CO2 increases in blood body sends more oxygen to brain where it is very important to maintain function. I have been practising it and have noticed my chess score go up. :) I'm 76. Method : Breathe normally for five breaths then on last exhalation hold the nostrils and stop intake. The vid said hold for 5 seconds but I increased that. Hold til beginning of discomfort and recommence breathing. You do not need to get to gasping point, A mioderate regular oxygen derrivation. Repeat 5 times. Do regularly throughout day. I also do brief HITT. Very interesting video. Thank you. Subscribed.
After listening to Dr.White (on Attia podcast) about hypoxia, I started short breath holds during morning walk. 10 to 15 sec holds during my i mile walk. I've found that it increases HR and causes me to breathe much more heavily after each hold. O2 levels will drop below 90% for short periods doing this. I also occasionally do breath hold only regimes where I breathe deeply for 2 to 3 minutes, then hold my breathe until I have to breath. 3 to 4 cycles of this drops my SpO2 to about 70% before breaking hold. I do all of this in the morning after overnight fast and morning exercise. I have to assume that autophagy is improved, but of course do not know.
@@travismcgrath2403 I think we should increased average longevity in lifetime freedivers if hypoxia triggers autophagy. The data should be available, but I doubt gathered and analyzed.
I dunno,. I'm a boomer, and my muscle groups starting getting antsy if I don't work them out ever 3-4 days. The hard part is figuring out how to schedule resistance training, HIIT, Zone 2 and "10,000 steps" (or for me, 90 minutes of low intensity work on an elliptical) so that my body has time to recover from each.
I have just subscribed, you have very interesting information and backed by research, as a pretty fit 64 year old I now understand too many push ups, pullups or lifting weights can actually cause injuries which impedes muscle gain because of the time off for recovery (my left arm has just recovered from torn ligaments) lesson learnt, keep up the great work 👌
Yes, exercise when warm, stretch, build up slowly (e.g. super low weights) when starting a new exercise. Allow enough rest between. Train in a way that balances muscles. Consider things like Yoga and Sauna.
Been punishing myself since I was 18. At 52 had massive body trauma and injuries. Just about 4 years later almost full recovery doc say I am a miracle. I did it threw fasting and therapy / exercise high intensity . Didn't sleep for 2 years due to pain. My motto was blood flow and oxygen. Still not sure how I did it just kept it simple
I do not want to live long, especially in age where life becomes complicated by age and health conditions. I want to die healthy. It does not matter if I die at the 50 or 70 or 85 years of age. The only thing that matters is the quality of life. Long life is not a bonus and not a pleasure.
Yeah, well, the thing is that bone density is super important for longevity too. Bone density is only increased through resistance training. Jumpers have incredible strenght and that means also increased bone density, but at the same time have to maintain a lean body. So thats the combo. Lean but strong muscles for the win. Resistance training without investing tons of calories nor protein. Take bodybuilders and compare them with gimnasts and let see.
Excellent. On the subject of resistance training, it was said that weightlifting does not stress and stimulate the lungs. However, matters can be different with the more-widespread weightTRAINING. The well-known John "Mr America" Heart, in one of his videos on the training methods of the famous bodybuilder Mike Mentzer, stated that sets of high (12-20, possibly more) reps for "squats", a "core" exercise, can be "brutal", with the lungs failing before the muscles themselves. I now do higher reps in general for my cardiovascular health.
SprintintheSky I wouldn't base my strength training protocol on that one factor. High rep w/lighter weights may help cardiovascular health & (to some extent) muscle hypertrophy. But! Periodically changing up your protocol to include regular sets of Low (& slow) reps with a high load. A high enough weightload, that the most reps you can achieve are 3-5. AND slower execution especially on the eccentric move. At least 4-5 secs on the eccentric move. This helps to maintain your body's connective tissue (ligaments, tendons, bones, joints)...and also helps stimulate collagen production. So, we need it all. High, fast reps for CV health and (to some extent) our type 2 fast twitch muscle fibers & muscle hypertrophy. We also need heavier (meaning not a light weightload) of fast and explosive lifts - for bone & muscle strength (& type 2 fibers.) BUT, none of the above types of lifting helps connective tissue (except HSR - heavy slow resistance). For connective tissue we do need, periodically, to lift slow and heavy - heavy enough that we need to go low rep. Got this information from Scott Hogan's book 'Built from Broken.'
Thank you. Very interesting. In my case, my heavy powerlifting days were 50 years ago, but your advice may well be, and I hope, of value to others.@@barbarafairbanks4578
More ideas for interval training. I do my interval training on a stair master at the gym. I bump the intensity up rapidly using the arrow button. Sometimes I'll bump it to 12, 15, or even 20 and go until I cannot continue and then push on the down arrow key until its back at 1 for a rest for a couple minutes of slow stepping, then up to five and then back up to the oxygen deprivation range again. I also did this outside, running a hill and some outdoor stairs. Doing the stair master is super joint-friendly, whereas outside on an uphill interval sprint, it kills my joints. I get the same effect with the stair master without the joint pain and destruction.
@@davidhale6929 Ik i came off as offensive, but i was objective even if i indeed can’t hang with you 10 minutes your joints still hurts my would worse but they’re still weak mine weaker, but they’re weak, bc they shouldn’t hurt. So, if you think about it your joints could be strong to the average person, but weak for the activity that you do. To me that’s a sign that they can get stronger. if my joints hurt it means there’s room for improvement. My joints used to hurt walking now they don’t. So, understanding that joints are weak it means that you can make them strong really simple logic ,but it’s true.
@@rizzwan-42069 I will try. Maybe I was overusing them and doing too many hill sprints outside in a week, and I needed to cut it down to 1-2 sessions a week.
I'm nearly 75 years old. I have been doing a lot of research on supplements. I'm also on OMAD, mostly keto. I probably currently take about 70 different supplements a day. My muscle mass began to increase when I started taking BCAA and HMB. I don't exercise yet my muscles got big and strong. Recently I began taking NMN and following the salvage pathway. I also began taking Leucine and now low dose 100 mg a day resveratrol. I noticed immediate effects as my muscles continue to get even bigger and stronger. I just started on AKG. I have never felt stronger or healthier in my life. My mind is still tack sharp. Now that the COVID pandemic is over I think I'll go back to work. Im an electrical engineer among ither things. I have a strong interest in biochemistry. I'm thinking about getting the SIRT 6 activator. Thank you for episode 2 on resveratrol. I had only begun taking a moderately high dose of about 700 mg a day only a week or two earlier. I stopped immediately. I should probably take 100 mg every other day. My last full medical exam had all numbers in the normal range. Vitamin D was 81. I have many interests and I'm working on becoming the world's best internet troll. Nobody is safe, nothing is off limits.
70 different supplements a day??? Are you mad. The Okinawans are the longest lived people on earth. They take no supplements. NATURE has everything we need. It's called WHOLE FOODS. The manmade garbage can never beat nature. You want vitamin C. Eat an Orange or Sweet potato. Don't take a tablet.
Outstanding video as usual. Il really like the way you explain this difficult topic. It makes it all really more sense after your explanation. Thanks to keep posting in this difficult time. Best wishes for you and your wife.
Thank you Bernard, I actually didn't have time to edit this, this is why I had weird sections of changing voices which I recorded in the hospital. It encourages to hear from you the video doesn't suck.
Who doesn’t love Sir Stanley Mathew’s .. but I know so many older people 85+ who do exercise gently, but drink, some smoke, almost none are vegan,or even vegetarian. These days, 85 shouldn’t be old.
First i want to send my prayers and best wished for your wife and her full recovery i also want to say that karate and ku fu practitioners also never live more than 80 years that might be because they train to an extreme to mimic fighting under stress today a take a break every 15 minutes till i feel my muscles regain streath
Hello Rimon. Thanks for your informative videos and I really hope your wife is fully recovered by now. Your routine is utterly believable to me. Why? Because for many years I lifted weights only once a month. I used to train my entire body in one session using compound exercises, always to failure, no rest between sets, with a total workout time of 20 minutes. My heart rate always peaked between 240 - 280 bpm on deadlifts, so highly intense. My gains were minimal on this program once I reached peak potential but I never lost strength/size aside from when I hadn't prepared well enough through sleep or diet. I'm 6'2'' and I managed to reach a peak of 228 lbs at 11.7% body fat. It got to the point where I didn't bother telling people what my routine was, nobody believed it. Same with my age: I'm now 52 and I look 32. A 23 and Me report did reveal that I have a genetic advantage with regards to musculature, but I do believe that most of it was that my diet has been consistently good over four decades, also that I didn't drink or smoke, and I prioritised the quality of my sleep.
Then I must hit autophagy every week (according to this video). Every Saturday I start the morning with black Expresso and water. No food . Do a 6k cross country run. It has hills, so there's your resistance. By the end of the run I keep going (albeit slow) despite the fact of going up a steep hill at the beginning of the last mile and my lungs feel like they're about to pop out of my back. THEN, I don't eat until evening, putting me at a 24 or 26 hr fast AFTER intense fasted cardio. Of course you can take the guess work out of it and do a 72 hr fast which is not as hard as it sounds especially if you're fat adapted. Of course if you rely on carbs for energy that's obviously gonna really impede a fasting lifestyle.
🔴Since 2007, I've researched the best supplements to keep my muscles young,
and not age QUICKLY like most athletes. Steal many muscle preservation hacks at:
WellnessMessiah.com/Longevity
Get well soon to your lovely wife. Praying for her fast recovery 🙏🏼
Look into hyperbaric oxygen therapy, this is known to reverse damage from a stroke, and rescue/restore neurons and improve the outcome
You kind of remind me of myself, a lawyer, darn good hockey player and long jumper, designing my life to also reach 120!
All the best!
All cause mortality goes up
With low cholesterol. Vegans tend to have low cholesterol. You have to be careful with studies on vegans. A lot of it comes out of Loma Linda University which is run by the seven day adventists who have a vegan agenda for religious reasons. A good Vegan diet is still better than SAD.
Thank you very much
I've been on OMAD for most of my life since grade school. Back then it was not by choice but due to poverty. My only meal was the school lunch at noon and a very small snack of crackers, cream cheese and an apple after school. On weekends we ate one meal a day of whatever was the cheapest food my parents would buy. We would cook with lard since it was cheaper than vegetable oil. Back then it was all the organ meat no one would buy. Summers was free lunch for kids. We were very poor and I must have been the only kid that loved school lunches. I even ate anything other kids did not want. In high school I was introduced to fasting, again due to poverty. The free summer meal programs ended and my family would go without food for a few days each week. I got used to it. As an adult and no poverty, I still maintained those eating habits. I would fast for two to three days a week and OMAD was a way of life. I am now 60 and have never felt better in my life. People tell me I look 40. I guess I was living a life that now scientists view as beneficial for longevity and good health.
You have been guided by divine ntervention
A really educated life & also living human flesh sample of OMAD(Or OCMAD - C For Cooked) eating regime(Decipled Eating Habits).
Thanks for your valuable life experience sharing!
Yes, that vegetable oil is deadly.
God bless you and your family
But not eating affects your intestines, doesn’t it??? I always heard that growing up..
All of my grandparents and great grandparents lived to be over 100 years old. They all had different lifestyles but I saw certain things they all had in common. They all grew up in and lived in semi-rural areas, not major cities. They ate non-processed single ingredient foods. They remained active their entire lives preferring to walk places or ride a bicycle rather than using a car. They got plenty of rest every night. They had active sex lives and never cheated on their spouse. All attended church regularly. They rarely consumed any refined sugar. They ate a variety of meats and vegetables, fruit was seasonal. All consumed a moderate amount of alcohol their entire lives. There’s more but the point is, I think, the food today is killing us.
Same. My grandfather lived to 97 and lived on 30 acres in Tennessee and walked five miles a day into his 80s.
Its cool that you got to see that in your own family
Why would I want to become 90 when it means spend time in church and have sex only with one person ?
I was under the illusion that killing was a crime however subtle the means and that no one is above this law. Boy was I wrong 😮
You missed something very important.That moral lives were in order.Because if you look at the lifestyle it's not to gain health is to serve God.
Praying for a full and speedy recovery of your lovely wife
Excercise makes you feel better, feel stronger, and gives you a better quality of life; most people, I think, want to live better, not necessary longer; you don’t die of old age.
I like surfing, body weight movement and ashtanga/vinyasa yoga! I do intermittent fasting on a mostly raw plant based diet! I am 76 yrs old, not on any medication/drugs...you are you body, without it your dead! May the force be with you!
You are your consciousness not your body. Other than that I agree with you.
You wouldn't know consciousness without your body and BRAIN!
@@dannymeske3821 False.
I discovered that when I started eating my vegetables raw, my arthritis went, and have been pain free for last fourteen years. Am now eighty and have been experimenting with fasting for last year, and have higher energy levels now. I also exercise like you.
What can I say? You have all your hair! 🙂
This was THE best video of 2023 thank you! Prayers sent to you and your wife I really hope she is doing better.
All natural, 25 yrs, the biggest thing I learned from the workout perspective, is to leave your workout energized, adrenaline charged. NOT drained or crippled the next day. Learn to find the balance of volume and intensity to achieve this. Reason being? consistency and progress are guaranteed, and those two for natty's matter the most. Try it and see.
How is your wife doing ?I'm sorry you go through this,my heart and thoughts are with you. Prayers said for your wife.your self.Love her❤️❤️
I will be 53 in a few weeks and have been doing a combination of fasting(omad), resistance weights and HIIT and people think I'm in my late 20's, so yes, your information is spot on!
Awesome 👏 what is hiit
@@davidguarin358 High Intensity Interval Training 💗
Key changes happen around 60. Up to 60 most of people with reasonably good genetics and healthy lifestyle (fasting and moving counts for 90% of that) may quite easily look 20 or more years younger (like early 30s). When 60 hits, one can still look much younger, but in the next 5-10 years will turn from young well into advanced middle-ager. I am only impressed when I meet 65 year old looking like around mid 30s. Why? It happened only once and I couldn't even prove that he was 66, but he definitely looked as very healthy 33-35 years old guy.
That’s cause ur Asian
@@peterking3131 why just why
He is basically talking about HIIT, high intensity interval training. Weight lifting 3 times a week builds the muscle, vascular and nervous system. It will also start strong autophagy if you are in keto state. Doing HIIT for five 30 second sprints as often as you can but never before weight lifting will improve performance AND autophagy. For longer exercise just walk fast for 1-2 hours as often as you can but again never before weight lifting. To optimize autophagy and immune function use the finnish dry sauna as often as you can.
Be cautious recommending keto willy-nilly. Not applicable for everyone.
All good wishes for your wife's total recovery ! Thank you for a wonderful & informative video !
My mother never stepped in a fitness center in her whole life and she is 98. She always ate margarine, vegetable oil, some sweets, but lots of vegetables and legumes as well.
She won the gene lotto.
@@wadehampton1737
Yes. I 👍 I agree.
genes. It will not work for most people.
So? Maybe she would live to 120 with a proper lifestyle.
Don't compare individual results with statistics. Its not the same.
Thank you thank you, for your videos, very useful and encouraging, and at the age of 75 I still feel like 50 and Building more muscle every day. All the best to your wife. I had a mini stroke three years ago and discovered that working out at the gym was the best way for me to keep that under control. Definitely not costing to the finish line. Talk to you in 20 years!
💪
❤❤❤🎉
coasting*
Yep. Stay Strong Brother!
My maternal grandmother in Singapore lived till her mid-90s. My spouse’s 2 grandmothers in Shanghai lived a few years past 100. Never exercised. I guess the Chinese diet, and never eating excessively played a part. But most importantly, Chinese people of that generation don’t eat processed snacks, drink sodas or anything with excessive amounts of sugar. For example, the typical snacks they ate while watching TV were melon seeds or peanuts.
I agree with this. I recently lived in China for a few years and saw that they adopted a diet similar to the west. Processed food, junk food, cooking with seed oils, etc. Obesity, heart disease, high blood pressure, and other metabolic illnesses has risen sharply, even cancer rates. Going away from their traditional way of eating has been quite detrimental to their longevity
@@louiea4276 our generation also eat a lot of pesticides, vegetable oils… and all kinds of cancer causing substances that we are not aware of.
Food = Medicine is what they say in Tamil culture..
Excess food intake, junk food, over sugar, GMO makes all the health problems for this generation
They didn't intentionally exercise but were they active? Carrying buckets of water and hiking up mountains takes a lot of fitness.
Please! everyone great grand parent didn't eat processed food. Nowadays we see Chinese older people exercising with Tai Chi, so please Chinese diet and way of life ain't special. We can say better about the Hunter Gatherers in Africa.
I've been following longevity programs long ago but your presentation is a classic. Congratulations .
Awesome Andreaa, you're very kind!
Your exercise frequency is very similar to mine, I will only do an intense workout once or twice a fortnight, though I don't go to the gym, I have a pull-up bar at home and often do hangs for as long as I can, and I go to the park and kick the footy with the kids and sprint around chasing the ball. I also climb trees and do only bodyweight exercises such as lunges, burpees, pushups, etc. With my diet, I fast regularly in the morning until noon or afternoon. I will eat more protein when my body needs it to repair, otherwise I try to get a lot of fiber in my diet via vegetables, and eat unrefined carbs and saturated fats for energy. I don't eat much if my body doesn't need it, but when I have big days at work I will eat a lot more. I started doing this more passionately about 6 months ago, and I am more lean, muscular, and as agile as I have been since I was a teen. It is very cool to know that I am doing things prett y similar to what you have just explained. Great video 👍✌️
Concerning excercise frequency, I'll add, as an anacdote, that I have come to perform only one set of each particular high intensity exercise. I find that my recovery is much faster, I feel more motivated to exercise on subsequent days and my performance gains have improved.
I just switched to this, one warm up set of 5 and a set of 8 or so at my highest weight , if feels great, I dropped the weight a little as I had been aiming for 5 reps before inching up the weight. It allows me to fit in other exercises and additional cardio. Unless my strength drops Ill keep doing this
Congratulations...you've discovered something I learned way back in 1978 when I stopped doing three sets for a muscle group and just did one set...when I did three or more sets it took a full week to recover...now it's every other day I hit the muscle for one set...the results mirror steroids
Discovered this due to a period with lack of time for doing more sets.
Very interesting. i happened to accidentally discover this over a week ago. Used to do hiit 3 reps but last week i decided to try a fitness youtuber’s set of exercises out of curiosity, and she does 10 different exercises on glutes in only one rep. I was surprised that my glutes didn’t shrink but continued to build up (not what i initially expected).
I do this, my thought is that as I'm already in the moment with the weight in my hands I might as well do as many reps as possible to failure, sometimes with negatives. It doesn't feel right anymore to stop short, have a rest, then go again for another pre determined number of reps.
50yr old male, 5' 7". 30+yrs of being obese. 20yrs of being at least 150lbs overweight.
Took 2 yrs to lose.
I went from just over 400lbs to my current weight of 190lbs by fasting of some sort.
I started by replacing my evening meal with a walmart brand ensure.
Then I ate whatever was in the fridge only in a 8 hr window. 12 to 8pm. Pasta or anything really, ice cream, cake.
went down to 280lbs.
Was riding a mountain bike a few miles a day for cardio, because walking hurt to do.
Then went to one meal a day. Like a big mixing bowl of mostly boiled veg with eggs and or some meat. I added butter and or olive oil to it so it was nicer to eat. Lazy cooking days were 5 eggs and no meat. I do use butter a lot.
Walmart produce section foods only, cabbage, peppers and eggs were mainstays. I eat red meat a few times a week, no fish.
I also eat cheese sharp cheddar or feta, parmesan any cheese with more protein.
It was mostly likely under 1500 calories a day. I never measured but definitely under 2000.
I didn't specifically exercise, but my activity level went up as I felt better.
I am specifically exercising now though in the form of walking briskly 1.5miles in the am and very small amounts of " sprinting " like 20ft at a time. I do some core exercises as well. I could barely walk when all this started.
I do have some spinal stenosis and nerve pinching, but it has improved very much by losing this weight and gaining muscle and mobility. I barely notice it now, only when I get tired I lose forum I can feel it.
I still need to lose 20-30lbs and get into 34 or smaller jeans, but now I'm wearing large t shirts and 36 jeans. This seemed impossible to me for yrs.
Was in 4x and 46 to 50 jeans at my peak of obesity.
I have zero food resistance willpower btw. By simply cooking once a day and eating just that and dropping all the processed easy foods and sugar. Other people in the house still have cookies and eat regular food, I simply didn't have any, the cost was too high.
No breads/grains, no alcohol, no junk food, no snacks, no sugar that wasn't in fruit and I limited fruit due to sugar content.
Now I'm eating whole wheat bread or oatmeal with eggs in the am and eating a normal lunch and have noticed that I have hunger pains again. I wasn't hungry on one large meal a day. I could have skipped if I wanted.
Might need to go back to one meal and stay there. It was a cheap way to eat and I felt and slept great. Now I'm not getting sleep and feel hangry a lot.
Chill out mate
The bread, oatmeal and pasta is screwing you up and eating the extra food aint helping your cause. Omit that crap. Keep eating the eggs, meat, bacon, salmon, very low consumption or fruit. Since you can do OMAD, try eating every other day.
@@salemdesigns65 Yeah for the last 2 months I went to basically carnivore. Sometimes I buy some asparagus sprigs and cook them with the bacon. Canned spinach once in a while also.
But yeah, bacon, beef and eggs. I do use a very small amount of sour cream and parmesan cheese at the moment. I put heavy cream in coffee, but really watch how much dairy.
Still omad, I did a 5 day fast in there. Idk if I will do that too often. Felt good during it though, got cold easy.
180 is my target right now and then I'll see how that is. Maybe I could do 170, but I am not a small built person. 190 right now.
@@nevermindthebull0cks
Im on dry fast right now and on the 2nd day - I'll refeed on Saturday morning: 5 eggs (cooked in butter, of course!) 1/4 c. of chopped ham and 1/4 c. of cheese. Usually, I'm OMAD but once a month, a do a 5 day dry fast. The only fruit I eat are blueberries, strawberries and oranges - but only in season. 5 years ago, I was near 300 lbs. I fasted my weight down to 164 in 6 months. Since then, my weight fluctuates between 165 to 172. So, this current fast is to put me back to 165.
Your tremendous story deserves a like and no one here deserves to presume to tell such an ass kicker like yourself anything about this subject. 210 lbs is momentous. All you gotta do is maintain it. Respect sent.
It was great to hear sir Stanley Matthews given a mention . He was an icon in the UK 🇬🇧.
6:30 Exercise does NOT necessarily equal longevity
7:30 Autophagy
11:00 Protein can be toxic
14:30 How to activate autophagy
17:00 Intense exercise benefits
22:00 HIIT is key for autophagy 44:00
30:00 Reducing damage and increasing repair
38:30 Combination of weight training and cardio
41:30 *4 keys to longevity*
46:00 Fasting for autophagy
There is no KEY or gaurantee to longevity. It all comes down to GENETICS. And how strong your body is.
Bruce Lee was super fit and lived only 32 years. I know an 89 year old man who smokes over 30 a day. And has done most of his life. Do you understand?.
We get what we get. What exercise and good diet can do is improve the QUALITY of your life. But it does not gaurantee the LONGEVITY.
Most people don't make 85 no matter how they live..
Tha sauna can also activate autophagy
@kayaking1000 Really?
Speed recovery for your wife. God bless both of you. Best wishes ❤️
Thank you, glad to meet you here I will send her your wishes ❤
Thank you. I'm 88 years old and in near excellent health. I will stick with you.
I hope you live 17 more years to the age of 105. I believe you definitely can and best of luck 🤞
Rimon,
You have great communication skills with backup verified information. I really enjoy your videos. Thank you for your hard work.
I just came across this 2 years after it was posted and it's a brilliant summary of what I've learned.
Prayers for your wife and you!🙏
New study concluded that aerobic capacity is more beneficial for longevity than weight resistance training. Of course, I do both and eat well. ie no sugar and minimum carbs.
I will be fine..
Thanks for the presentation..
My father was a twin , he never walked down stairs ( took the lift ..he said his friends often died from a fall ) ..he walked everyday and read books , travelled the world up until the last week's of his life ..
Keep active stay alive , he walked up the stairs to the 4th floor ..he was 90 when he died of cancer..
He knew he had but said he had lived long enough and did nothing about it...his twin had died 20 years before him ..a smoker & drinker..my father would eat what he liked ..MacDonalds once a week ..drink on occasions Xmas etc...On his 90th birthday he had driven along the coast of Australia 2000 miles ..2 months later he died..he travelled the world ...I remember he took our family to Algeria in 1973..
Thanks for sharing, my dad is 87 and a twin (both alive)...very active and very stubborn....I am going to tell them both to avoid stairs.
Excellent, very informative and an enjoyable video !!
I look forward to see more of your videos.
My best wishes to you and your wife, wish her
a speedy recovery and a healthy life .
Thank you so much Rimon.
God bless you and your family !!
I go to the gym every other day for no more than two hours for 30min aerobics and the rest of weight/resistance. I used to do it every day, but I was losing too much weight, regardless of having increased my protein and fat intake. I also do intermittent fasting two low-carb meals a day. One meal will keep me too skinny, and it would probably affect my nutrition status (I was D and B12 deficient). This has worked great for me and has taken care of my prediabetic diagnosis. Great information!
Address the Carnivore eating lifestyle, please. Much is said of it now. Thank you!
I train my whole body in less than 40 minutes anything more than that is overtraining
If you are losing muscle,getting sick, feeling tired, and having any poor sleep, you might be overtraining, as another mentioned here.
Your goal is to be finished with a weight training session ( including warmups) within one hour( feeling invigorated and not totally trashed by the weights)- Anything more for us ordinary average people is stress productive…excessive cortisol production and inflammation will follow.
You can experiment on yourself to see what works best for you, but I’ll bet if you shorten your weight sessions and put less pressure on yourself, you’ll see your muscle gain stabilize.
Focus on good body composition and keeping your sessions fun, without being a slave to the gym…we’ve got to build/maintain as we age without destroying our motivation or immune systems !
Good luck with your training, and be well and stay safe!
Best Regards,
Shawn
I am training whole my body on circle sets and discovered my best recovery after doing one set to the limit of each exercise.
Have you tried HIT (dorian Yates) you could save 2 hrs a day
🍃🌼This is the first time I've watched your channel 🙃 ( I'm new to TH-cam )
I've enjoyed your information on Autophagy. I have spinal damage so can't exercise much. I do OMAD which I find easy and fasting for a length of days. (That's easy for me too)
🍃🌼 I'm sorry to hear of your wife's illness. May God bless her recovery so you can both continue to enjoy your lives fully again...
🍃💛💛🍃
Rimon, happy to see you again,
Hoping your wife is making a good progress , I keep on sending my prayers to her.
Thanks for another useful video .
God Bless🙏🙏🧿🧿💙💙
Thank you Sema
Helpful distinctions here. Thanks very much.
Another superb, science-based, clearly explained video with loads of practical value. Yes, to BOTH fasting and exercise. As someone just beginning to get back into exercise after 3 years of being quite ill and bedridden and losing all my muscle mass, along with quite a lot of weight (not overweight to begin with). Was, and still am, doing intermittent fasting and rotational keto. Thank you and best wishes to a speedy and complete recovery for your wife.
Thank you Susan, I will tell her :)
did you take the covid vaccine?
@@camcorp Science is crap these days. They never remove all possible variables to account for observed phenomena.
Hi Rimon, what do you think about cold shower after exercise? It supposedly aids to muscle recovery and if your goal is hypertrophy and muscle growth it must be avoided at least 6 hours after exercise. But what about the longevity? Muscle damage activates autophagy, so is it better not to cold shower after training?
This isn't science based. It's cherry picked unreliable micro studies quoted with no concrete evidence. He's underplaying the role of strenuous exercise
Just discovered the channel. Nice relatively detailed video on longetivity and the levers we can control for it. More importantly Healing and prayers to your family during these difficult times.
Just a tip to make your videos even more watchable so you get more views and watch time, are to take out the regular distracting music breaks, and simply talk over the images/charts, to do this you can cut back on the random b-roll. Thanks a lot for the amazing and helpful advice, keep it up!
Thanks for the tip Ted
you don't address weight trainers who don't take steroids. It is obvious that muscle mass and strength are the most important factors that help longevity by processing glucose. To only talk about professional body builders who take steroids and NOT compare them to amateur natural bodybuilders who never take steroids creates a potentially misinformed report about exercise.
My father was facing severe hunger and restrictions during 1930-1940, time of wars and poverty. Between his 5 and 25 he was barely ever fed enough, with necessity to do physical activities on farm daily. Now being close to 100 years old he is doing fine, no dementia or debilitating illnesses. He was quite ill during his 70s and 80s, than stopped all medicines and visits to doctors. The God or the Nature did the rest. Yes, relative food restriction (not absolute) helps.
Been watching other longevity channels but this one is the one that keeps impressing me.
Excellent summary. Prayers for your wife. Strokes can be very scary.
Just seen your Video a year later, everything you said makes total logical sence, I like the way you can change the way you can achieve autophagy if different ways, that you can make the most beneficial for you and your lifestyle.
Thank you and happy new year, full of youth and love
Yes I guess I have to put in my “two cents” as well. I am now 65 and have had normal exercising a part of my life. I am in great shape and health. I am flattered when the young ladies flirt with me. People guess my age around forties. For the most part, all I can say is, “Exercise is the Fountain of Youth! Thanks for your time and efforts in creating this message!
What kind of normal exercise? Running? Walking?
@@vulcan2519: I really meant to say regular exercise like fast walking on treadmill, pushups, sit-ups and calisthenics. Other than going into a gym. The idea is being consistent. Thanks
i hope she's gotten better!
Well, my Mom is 87 and only takes 2 medications. She doesn't use a cane nor in a wheelchair. Eventhough she doesn't drive but can walk around everywhere at length. She's still sharp, writes well and even just started taking a computer class!!! She eats the way she did as a girl: simple whole foods, minimal cooking, minimal processing.
I guess this post is a bit off track but Mothers Day is coming and I just wanted to give my 2 cents. 😁
Thank you for this comprehensive explanation of all that it takes to make autophagy happen for longevity. Cardio, resistance, fasting, in short.👍
Now for practising what I learned!😅
Genetics, sleep are factors that many overlook and is underrated.
You don't need to visit the gym but I disagree about not working the muscle on a daily basis.
We evolved to move, that said working the muscle which need not be with weights is vital.
Thank you for uploading and sharing.
Really amazing video, my senses tell me you are right 👍... I've been training the last 30 years, tried nearly everything, think that best results come by training high intensity and strength, the resting and diet is very important. Hope your wife is doing better. I'll be back 👍😉
I do my HIIT on the rowing machine... I set the training to 2000 meter and after a 200 m warm up I go all in for 30 seconds ... cool down for a minute and repeat ... works great.
Stairmaster, this huge monster with the elevator, works great as well.
Manohar Aich (17 March 1912 - 5 June 2016) was an Indian bodybuilder. He was the second Indian (after Monotosh Roy in 1951) to win any Mr. Universe title. He did so in the 1952 NABBA Universe Championships. At 4 feet 11 inches (1.50 m) tall, he was given the name "Pocket Hercules".
Well, steroids abuse can destroy health.
Very true.
You rock! Didnt know about your channel til now.
Wow this was amazing ! I must say that I have researched these topics to a moderate-high degree over many years, and this ONE video managed to merge MULTIPLE streams of info in one concise video. It’s near genius!!! I am so very happy I have found this channel. Just this one video has been able to build an extreme amount of trust in how comprehensive and common-sensical the prep must be to put out just one piece of content. Wow.
😊
❤❤❤😊
im 49 and people always say I look like I'm 40. ha ha. 2 hours training daily. Love rising 5am to start 6am. Awesome.
I realised a long time ago that the way body builders exercise and diet is not healhy in the long run. I'm 85 and visit my GP on average about every 20 years when I have a problem I cant deal with myself. Until I was 72 I did a 10 mile run once a week, but then reduced it to a 4 miler because of arthritis. In addition take lots of other exercise like walking and gardening without power tools. I live alone and do everything for myself with no help. Diet is an important part of my routine, I eat only wholemeal, no white, minimal fats, plenty of protein and plenty of fruit and veg and a pint of full cream milk every day, as well as evaporated in my tea. No smoking, unvaxed, drink a pint or two of porter per week I take a few trace elements, mostly selenium, zinc and magnesium.
Sounds good. Glad things are good.
My dads is almost 100 and has been drunk almost every day of his life. I think everyone is just different. He has lived off supermarket sausage rolls for about 30 years. But, he does walk as he lost his driving licence as a young man. For being drunk, of course, so he had to walk everywhere, including to the pub.
add apple cider vinegar to your diet or eat occasional marmalade, they help with arthritis
@@billhesford6098 Churchill did everything wrong, he ate too much, took little exercise, smoked and drank to excess, but still lived to 90! The down side was that he was gaga for the last 15 years of his life.
Puppet leader of that time. Another thing I noticed is few very overweight people live long, but Churchill gave it a shake.
@@bernardedwards8461
Hi Rimon, much blessing and speedy recovery for your wife😢
The healthy frequency of exercise would vary greatly depending on our diet; when I am in deep ketosis I can train much more reps, with more weight, less recovery time and much less muscle catabolism according to my sensations and measurements with a bioimpedance scale
You're right Aldo. There is no way I could've gotten away with little exercise without a good diet. I'should have mentioned this
When i clicked this link i thought: now here's a man who knows his stuff. Well, guess i was wrong.
Prayers said for your wife, yourself, and your family and loved ones. Hopefully everyone is healthy, happy, and fully recovered. :)
Wishing a fast and complete recovery for your wife and great success to you
Old school bodybuilders live longer than today's bill pearl only just passed at 91 . Albert beckes is 92 go figure.
Love them
I did not learn anything new here. All the info here have been previously studied but thanks for bringing them to our attention again
On Oct 22, 2017 I had a similar episode with my wife as well, she went from running 15+ miles, biking 50+, full body weight workouts, etc., to now walking with a walker, wheelchair, etc. Worst thing about her condition is she was missed diagnosed then a specialist stated they did not know what she has, just that she had a lesion on her brain but they don’t know how this happened.
It’s difficult for people to understand or relate but I know what you and your wife are going through, this condition will put your love to the test, hang in there!
What is the condition? If you don't mind me asking
@@joeberger3441 Strangely and sadly, they don’t know, at least that’s what they are telling us as they know we have a case due to them misdiagnosing her (they first hospital she was in said she had MS, but the specialist said she doesn’t have MS) so they were treating her, giving her steroids, etc. for MS when she didn’t have this condition. All they know is she had a lesson on her brain (the pons & cerebellum) this is what’s causing all her systems.
She was not misdiagnosed. MS plaques are lesions. Tumors are lesions. Any “abnormal” mass or mri highlighted area can be labeled a lesion. Sadly, it happens. I’m sorry that you & most especially your wife, have had such a sudden change in health. We want to place the blame. There is almost never an explanation for why healthy people develop masses, cancer, MS, strokes, etc. part of being a citizen of the planet. I DO know this…. We are here to be Mirrors. Reflecting love. Acceptance & feeling gratitude are key to a peaceful, WELL LIved life. True strength of a human is to see life with grace even when it feels unfair. …. Row your boat gently down the stream, Life is but a Dream. Do you really want to spend YEARS trying to prove that HER condition can be placed at the feet of another. Time or early intervention would not have cured her. Not trying to be harsh. Just seems like you’ve been led by a corrupt lawyer to spend her few good years in legal garbage can. Lawyer will promise big money then take big portion. then medical insurance could review any settlement and take the remainder. IF insurance company for hospital, radiology, and physicians actually settled. They will probably move forward with court. Its a tough case. May you & your wife find True Peace
Good question. I am with you.
Great video, thank you for sharing! I was thinking about this the other day: I have been doing some type of exercise since I was five years old and now in my sixties everything hurts and my father that never exercised a day in his life died at eighty two and never had any problem with his back, knees or any part of his body, it turns out that the prostate was the culprit of his death. I guess is mostly genetic since his siblings who were ten are in their nighties! Thank you again for this great subject video!
I hope the 10 in their nighties were females or the younger ones were boys wearing hand me downs.
Make circle trainings for all your body and you will see the difference!
Lets keep the research on these mechanisms. Really excited for future research on this!
My HIIT is running up and down the stairs of my building. 6x, 20 minutes HR 120 bpm. I'm 67.💪😁
Awesome. I do a hill sprint version of that. It's great living near a long and fairly steep hill but you make great use of a multistorey building.
Great job!! Great working on here!! You made a awesome research!! Thank you so much
Thanks for this video... great explanation and details... 🙏🏽blessings of fast and full recovery to your wife!💪🏽❤️🙂
4 minutes in and i'm already healthier for good thats pretty good stats
Running races just beats you down. Getting stronger without taking PEDs seems to be the best thing for longevity, with some moderate cardio or better yet HIIT or SIIT.
Yes, II think I was a bit amiss about the sprinting thing, very intense vs intense. tried to clarify in my community post. Check the community post to see it.
Hey Potts, sounds a lot like the difference between aerobic and anaerobic exercise. Very complex explanation for a very simple process. Cheers
@@gordoncampbell4706 it's not
Excellent summary of how so many things are connected.
I am 64 and several people said I look 40 but they were all waiting for double cataract surgeries.
🤣
very underrated... why some click-bait-y crap gets lots of views and this GEM is ignored by the algorithm?
My father is 90, has heart issues and circulation issues, but considering his age still going well, I'm 54 workout 3 times a week and swim twice, truthfully I don't believe exercise will make us live 1 second longer than we have, however it just means the quality of our existence will be better!...but a very interesting presentation!
Exercise, good sleep and real food are the only things that keep use alive longer and in a good quality state. Your father is alive because of medical interventions.
@@blackthornep8115 actually he's not...
He refused the heart operation 2 years ago, he said he will get his day from the one he's got lol.....so I guess he's an anomaly!
How will you keep bullies at bay when you are only aim for longevity? You need bulk up in order to stand up for yourself
Longevity is not something human beings need to focus on. Quality of life is paramount not quantity. Someone focussed on living longer is missing the whole point of living, which Will potentially cause them to not take a chance in life because they are afraid to die. Fear of death is a life killer. It is better to die for something worth living for, than to live for something worth dying for.
I agree with the general idea and also that it is each person's decision as to what "quality of life" means. Your "quality of life" for sure changes as you get older, If you take quality of life in your 30s-50s to be pizza, beer, donuts and Sunday football to where you are severely overweight then post 50 your point of living has become periodic waddles to your different doctors and trying to remember to take your daily batch of pills for all your illnesses. This is not what you envision as "quality of life" when you are 30-50 but you accept it and it becomes your reality.
James Jackson:
Who/what gave you the authority to opine such statements?
You missed the whole point. Try to watch the video a few times again. Maybe something will click in and give you a realization
There is also controlled breathing exercises that intermittently deprives of oxygen intake. I saw it on a vid about improving brain function. Apparently when CO2 increases in blood body sends more oxygen to brain where it is very important to maintain function. I have been practising it and have noticed my chess score go up. :) I'm 76.
Method :
Breathe normally for five breaths then on last exhalation hold the nostrils and stop intake. The vid said hold for 5 seconds but I increased that. Hold til beginning of discomfort and recommence breathing. You do not need to get to gasping point, A mioderate regular oxygen derrivation. Repeat 5 times. Do regularly throughout day. I also do brief HITT.
Very interesting video. Thank you. Subscribed.
this sounds like Buteyko breaking method
After listening to Dr.White (on Attia podcast) about hypoxia, I started short breath holds during morning walk. 10 to 15 sec holds during my i mile walk. I've found that it increases HR and causes me to breathe much more heavily after each hold. O2 levels will drop below 90% for short periods doing this. I also occasionally do breath hold only regimes where I breathe deeply for 2 to 3 minutes, then hold my breathe until I have to breath. 3 to 4 cycles of this drops my SpO2 to about 70% before breaking hold. I do all of this in the morning after overnight fast and morning exercise. I have to assume that autophagy is improved, but of course do not know.
Its called Apnea Training. Freedivers do it frequently.
@@travismcgrath2403 I think we should increased average longevity in lifetime freedivers if hypoxia triggers autophagy. The data should be available, but I doubt gathered and analyzed.
Great presentation. Thankyou.
I dunno,. I'm a boomer, and my muscle groups starting getting antsy if I don't work them out ever 3-4 days. The hard part is figuring out how to schedule resistance training, HIIT, Zone 2 and "10,000 steps" (or for me, 90 minutes of low intensity work on an elliptical) so that my body has time to recover from each.
Thank you very much sir. Love from INDIA❤
I have just subscribed, you have very interesting information and backed by research, as a pretty fit 64 year old I now understand too many push ups, pullups or lifting weights can actually cause injuries which impedes muscle gain because of the time off for recovery (my left arm has just recovered from torn ligaments) lesson learnt, keep up the great work 👌
Yes, exercise when warm, stretch, build up slowly (e.g. super low weights) when starting a new exercise. Allow enough rest between. Train in a way that balances muscles. Consider things like Yoga and Sauna.
Suffering brings greatness
Been punishing myself since I was 18. At 52 had massive body trauma and injuries. Just about 4 years later almost full recovery doc say I am a miracle. I did it threw fasting and therapy / exercise high intensity . Didn't sleep for 2 years due to pain. My motto was blood flow and oxygen. Still not sure how I did it just kept it simple
Hi how you help your blood flow better? And do you practice breathing exercises?be well
@Elena Agurto I just did alot of cardio for the blood flood which in turn works the breathing kept moving always.
eye and hope opening video with the most detail of information
I do not want to live long, especially in age where life becomes complicated by age and health conditions. I want to die healthy. It does not matter if I die at the 50 or 70 or 85 years of age. The only thing that matters is the quality of life. Long life is not a bonus and not a pleasure.
I'll give you pleasure when ur old❤
Very good informations . Love from ❤Pakistan❤ Mumtaz Ali
Yeah, well, the thing is that bone density is super important for longevity too. Bone density is only increased through resistance training. Jumpers have incredible strenght and that means also increased bone density, but at the same time have to maintain a lean body. So thats the combo. Lean but strong muscles for the win. Resistance training without investing tons of calories nor protein. Take bodybuilders and compare them with gimnasts and let see.
Thank you for the acknowledgment of this subject matter.❤💪
Excellent. On the subject of resistance training, it was said that weightlifting does not stress and stimulate the lungs. However, matters can be different with the more-widespread weightTRAINING. The well-known John "Mr America" Heart, in one of his videos on the training methods of the famous bodybuilder Mike Mentzer, stated that sets of high (12-20, possibly more) reps for "squats", a "core" exercise, can be "brutal", with the lungs failing before the muscles themselves. I now do higher reps in general for my cardiovascular health.
SprintintheSky
I wouldn't base my strength training protocol on that one factor.
High rep w/lighter weights may help cardiovascular health & (to some extent) muscle hypertrophy.
But! Periodically changing up your protocol to include regular sets of Low (& slow) reps with a high load.
A high enough weightload, that the most reps you can achieve are 3-5. AND slower execution especially on the eccentric move. At least 4-5 secs on the eccentric move.
This helps to maintain your body's connective tissue (ligaments, tendons, bones, joints)...and also helps stimulate collagen production.
So, we need it all. High, fast reps for CV health and (to some extent) our type 2 fast twitch muscle fibers & muscle hypertrophy.
We also need heavier (meaning not a light weightload) of fast and explosive lifts - for bone & muscle strength (& type 2 fibers.)
BUT, none of the above types of lifting helps connective tissue (except HSR - heavy slow resistance).
For connective tissue we do need, periodically, to lift slow and heavy - heavy enough that we need to go low rep.
Got this information from Scott Hogan's book
'Built from Broken.'
Thank you. Very interesting. In my case, my heavy powerlifting days were 50 years ago, but your advice may well be, and I hope, of value to others.@@barbarafairbanks4578
great video, thanks!
More ideas for interval training. I do my interval training on a stair master at the gym. I bump the intensity up rapidly using the arrow button. Sometimes I'll bump it to 12, 15, or even 20 and go until I cannot continue and then push on the down arrow key until its back at 1 for a rest for a couple minutes of slow stepping, then up to five and then back up to the oxygen deprivation range again. I also did this outside, running a hill and some outdoor stairs. Doing the stair master is super joint-friendly, whereas outside on an uphill interval sprint, it kills my joints. I get the same effect with the stair master without the joint pain and destruction.
Your joints just weak.
@@rizzwan-42069 You wouldn't be able to hang with me for 10 minutes.
@@davidhale6929 Ik i came off as offensive, but i was objective even if i indeed can’t hang with you 10 minutes your joints still hurts my would worse but they’re still weak mine weaker, but they’re weak, bc they shouldn’t hurt. So, if you think about it your joints could be strong to the average person, but weak for the activity that you do. To me that’s a sign that they can get stronger. if my joints hurt it means there’s room for improvement. My joints used to hurt walking now they don’t. So, understanding that joints are weak it means that you can make them strong really simple logic ,but it’s true.
@@rizzwan-42069 I will try. Maybe I was overusing them and doing too many hill sprints outside in a week, and I needed to cut it down to 1-2 sessions a week.
@@rizzwan-42069 my joints hurt because I’m old. Really old.
How to activate autophagy? Exercise and fasting.. thank you.. we,ll try to remember that.
I'm nearly 75 years old. I have been doing a lot of research on supplements. I'm also on OMAD, mostly keto. I probably currently take about 70 different supplements a day. My muscle mass began to increase when I started taking BCAA and HMB. I don't exercise yet my muscles got big and strong. Recently I began taking NMN and following the salvage pathway. I also began taking Leucine and now low dose 100 mg a day resveratrol. I noticed immediate effects as my muscles continue to get even bigger and stronger. I just started on AKG. I have never felt stronger or healthier in my life. My mind is still tack sharp. Now that the COVID pandemic is over I think I'll go back to work. Im an electrical engineer among ither things. I have a strong interest in biochemistry. I'm thinking about getting the SIRT 6 activator. Thank you for episode 2 on resveratrol. I had only begun taking a moderately high dose of about 700 mg a day only a week or two earlier. I stopped immediately. I should probably take 100 mg every other day. My last full medical exam had all numbers in the normal range. Vitamin D was 81. I have many interests and I'm working on becoming the world's best internet troll. Nobody is safe, nothing is off limits.
70 different supplements a day??? Are you mad. The Okinawans are the longest lived people on earth. They take no supplements. NATURE has everything we need. It's called WHOLE FOODS.
The manmade garbage can never beat nature. You want vitamin C. Eat an Orange or Sweet potato. Don't take a tablet.
Very Interesting, I'm a bit Younger but will try Your protocol.❤❤
Outstanding video as usual. Il really like the way you explain this difficult topic. It makes it all really more sense after your explanation. Thanks to keep posting in this difficult time. Best wishes for you and your wife.
Thank you Bernard, I actually didn't have time to edit this, this is why I had weird sections of changing voices which I recorded in the hospital. It encourages to hear from you the video doesn't suck.
Who doesn’t love Sir Stanley Mathew’s .. but I know so many older people 85+ who do exercise gently, but drink, some smoke, almost none are vegan,or even vegetarian. These days, 85 shouldn’t be old.
What about walking and push ups. Should we do it consistently?
this is pure gold
First i want to send my prayers and best wished for your wife and her full recovery
i also want to say that karate and ku fu practitioners also never live more than 80 years that might be because they train to an extreme to mimic fighting under stress today a take a break every 15 minutes till i feel my muscles regain streath
Hello Rimon. Thanks for your informative videos and I really hope your wife is fully recovered by now.
Your routine is utterly believable to me. Why? Because for many years I lifted weights only once a month. I used to train my entire body in one session using compound exercises, always to failure, no rest between sets, with a total workout time of 20 minutes. My heart rate always peaked between 240 - 280 bpm on deadlifts, so highly intense. My gains were minimal on this program once I reached peak potential but I never lost strength/size aside from when I hadn't prepared well enough through sleep or diet. I'm 6'2'' and I managed to reach a peak of 228 lbs at 11.7% body fat.
It got to the point where I didn't bother telling people what my routine was, nobody believed it. Same with my age: I'm now 52 and I look 32. A 23 and Me report did reveal that I have a genetic advantage with regards to musculature, but I do believe that most of it was that my diet has been consistently good over four decades, also that I didn't drink or smoke, and I prioritised the quality of my sleep.
280 bpm heart rate? gimme a break
Damn, That's superb; keep it Up!❤
Then I must hit autophagy every week (according to this video). Every Saturday I start the morning with black Expresso and water. No food . Do a 6k cross country run. It has hills, so there's your resistance. By the end of the run I keep going (albeit slow) despite the fact of going up a steep hill at the beginning of the last mile and my lungs feel like they're about to pop out of my back. THEN, I don't eat until evening, putting me at a 24 or 26 hr fast AFTER intense fasted cardio.
Of course you can take the guess work out of it and do a 72 hr fast which is not as hard as it sounds especially if you're fat adapted. Of course if you rely on carbs for energy that's obviously gonna really impede a fasting lifestyle.