Get my free 13-Page Omega-3 Supplement Guide: fmfomega3guide.com/ Timestamps: (00:01:31) Are 3 weeks of bed rest worse for fitness than 30 years of aging? (00:05:18) Why untrained individuals recover fitness faster than athletes following bed rest (00:06:49) Does exercise protect against long COVID? (00:09:41) "COVID triad testing" guidelines for evaluating heart health in athletes (00:11:27) Why strict bed rest is a model for space flight (00:12:24) How 12 weeks of bed rest affects heart size (00:13:52) Why a brand-new rubber band mimics a lifetime of endurance training (00:17:23) The exercise dose that preserves youthful cardiovascular structure (00:19:32) The exercise regimen that reversed 20 years of heart aging (00:23:14) What it takes to reverse vascular age by 15 years in 70-year-olds (00:28:38) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling] (00:34:26) Considering the risks of high-intensity exercise (00:37:51) Balancing high-intensity & moderate-intensity training (00:42:49) Training for health vs. training for performance (00:43:57) Why muscle mass & cardiorespiratory fitness are like retirement funds (00:45:12) Make exercise a part of your personal hygiene (00:46:16) Why does VO2 max correlate with longevity? (00:53:43) The 2018 JAMA study on cardiorespiratory fitness & mortality (00:59:21) How does change in fitness over time affect mortality? (01:01:34) Why exercise non-responders should consider "increasing the dose" (01:05:23) The 2 limiting factors for improving VO2 max in competitive athletes (01:08:20) How marathon training affects heart size in sedentary young people (01:12:34) Heart adaptations in purely strength-trained vs. endurance athletes (01:18:23) Why pure strength-trainers should incorporate endurance training (01:22:07) How strength training affects blood pressure (exercise pressor reflex) (01:26:41) How exercise influences cardiac output in mitochondrial myopathy patients (01:28:39) Does CrossFit count as endurance training? (01:31:04) What's the best exercise for improving blood pressure? (01:36:11) Lifestyle strategies for treating hypertension (01:38:40) Why recovery is key to reaping the benefits of a training stimulus (01:42:36) The best indicator of being overtrained (01:43:36) Heart rate brackets & running pace estimates for training zones 2-5 (01:50:00) Why heart rate variability is a poor indicator of recovery (01:55:16) Why do men tend to be faster runners than women? (01:58:49) Can women achieve similar aerobic exercise benefits doing 2x less than men? (02:00:21) Are there cardiovascular benefits of HRT in women? (02:02:12) How Dr. Benjamin Levine defines "extreme exercise" (02:04:00) How does exercise volume affect coronary plaque calcification? (02:10:50) How exercise duration & intensity affect coronary calcium levels (02:14:03) Why high exercise duration & intensity increases risk of Afib (02:16:33) What exercise dose increases Afib risk? (02:17:59) Managing stroke risk in athletes prone to Afib with anticoagulants (02:21:14) Why you shouldn't become an endurance athlete to "live longer"
Thank you … guide downloaded. Perfect timing. Just watched YT on the eye and AMB .. the guy was talking about 3 kinds of DHA .. 1 of which only available from actually eating fish … something about being bound to phospholipids and I remembered you addressed this in one of your early YT’s .. hopefully the guile will address this. Many thanks .. as always.
Just finished a 40 minute workout with HIIT exercises. 59 active minutes and 191 max heartbeat. 63 years young and exercise daily. My joints and back feel fine 💙
Dr. Ben Levine's "prescription for life" weekly routine • One hour of fun, moderate-intensity aerobic activity (e.g., dancing, walking, biking) • One 30-minute high-intensity session (e.g., Norwegian 4x4) • Two or three 30-minute sessions at moderate intensity (able to talk but not sing) • One or two days of strength training
Remarkable interview. I am absolutely blown away by the brilliance, sensitivity, and articulate nature of the guest. His ability to convey complex ideas with such clarity is truly remarkable. I feel incredibly grateful for the crystal clear information he provided. Pure gold! Dr. Levine, thank you for sharing your expertise and enlightening us all.
I’ve been exercising for 40 years and reading and listening to many podcasts and this by far is the best and most informative information I’ve have ever heard ❤
Dr. Patrick, This is a brilliant, gold standard example of a responsible podcast. As a clinician who has spent a great deal of time around cardiovascular medicine and surgery, I feel like I should document 2.5 hours of continuing medical education. Keep up the good work. DJB PA-C
This was the best interview I've watched on social media. First time I was able to watch a 2+ hours interview. Dr. Levine is extremely knowledgeable, interesting to listen. Very moderate, nuanced and measured. No extremist statements.
Well said! Thanks for watching. Don't forget to grab the podcast on Apple Podcasts or Spotify if you go in for a second listen. Show notes and links here: www.foundmyfitness.com/episodes/benjamin-levine
RE: Coronary calcium and 'soft' plaque. At 64, after 35 years of endurance training at about 8 hours per week average, with a definite trend to high intensity training and racing, running, XC skiing, and triathlon, my calcium score was 164 and had increased from about 100 in two years. My coronary artery CT scan demonstrated that I had large coronary arteries and virtually no 'soft' plaque.
The key phrase of the whole interview happens at 46:23 when Dr. Patrick asks Dr. Levine about the relationship between MaxVO2 and longevity. He states “that correlation is relatively weak”. You wouldn’t know that by listening to Dr. Attila, Huberman et. al. On TH-cam. Most experts talk as if the relationship between MaxVO2 and longevity is a given. So great to hear a real expert give a more nuanced answer. Very refreshing.
Exactly thank god someone understands this he clearly defines the equation, literally SV is the factor that is driving increase in VO2max, and discussion of Eccentric, concentric hypertrophy ( the cheat code mentioned the ie anabolic hormone on the cardiac myocyte driving this)
OMG ... I love how he explains everything so clearly and simply so people that are not educated in medicine, like me, can understand the ideas well enough to gain a practical helpful insight. Thank you both.
One of the best videos I've watched. I usually don't even start videos that are well over an hour long; but once I started watching this one, I was compelled to keep listening.
Wow! I’m 69 and committed to improving my fitness for the purpose of improving my health span. The more I go down the rabbit hole the more impressive it is. So interesting the hear what some experts have learned through the research that has been going on all over the world. I am humbled! To say “thank you” would be an understatement. Thanks Dr. Rhonda, and Dr. Levine. 😊. I love it that i can watch TH-cam videos and learn from such great teachers.
One point I like: people of different fitness levels will crash into weakness in the same amount of time, but getting their strength back takes longer in the people who were stronger because you don't get special credit for being strong in the past. Being strong takes time and hard work for everyone no matter what. This means fitness is not a state you achieve, rather a lifelong war you fight. This means "use it or lose it" is SO TRUE, and it means being sedentary is poisonous to EVERYONE.
I haven't watched the whole podcast yet - does he say this? That prior fitness which has been lost does not mean you will get fit quicker than someone who has never worked out? Or does he say this for strength but not CV fitness? Because this surprises me.
@Luminairprime I respectfully disagree with your interpretation. You do "get credit for being strong in the past". You are banking your fitness and strength over time, not to say it's never too late to start. There is no comparison between a lifelong exerciser and someone who starts in their 50s. You missed the point that he was referring to the individual's baseline. So if you are a non exerciser, it's easier to get back to your baseline because it's a low bar to achieve but if you are an athlete, it will take more time to get to your former self because of your higher level. If you eat doritos and play video games all day, returning to that level will obviously be much easier than someone who does crossfit every day.
This is why I listen to you Rhonda, nothing but high quality, technical information that is deep and non-pedestrian. Appreciate what you do and PS - I started using the sauna per your videos. Feeling great because of it, and randomly overheard two guys striking up a conversation while in the sauna about your and Andrew Heuberman's sauna videos the other day; thought you might like to know that! This also happened to me once before while striking up a conversation about your videos in my customers office. An engineer in the back of the room spoke up and said "are you talking about THEEEE Rhonda Patrick?"
THIS is the kind of content we need in the online fitness space. Nuanced, well researched and from someone who knows what they are talking about and isn't dogmatic. If this was the norm, then I would actually watch it. It's in stark contrast to other 'experts' that latch onto ridiculous trends, take things out of context or constitently comment on subjects out of their field of expertise. This unfortunately includes other people that Ronda platforms like Huberman and his ilk.
This is possibly one for the most important podcasts I’ve heard on physical exercise and the research in aging and how this affects us all, and alludes to the amount of exercise training that is really necessary to preserve our cardiovascular health life long. I encourage all my patients young and old to exercise and in particular to do weight training or resistance work to their levels / within the boundaries of their heart disease. But all of them, I encourage to be active. Sedentary lifestyles kill.
Benji was in my Physics class at Brown with a Saturday Morning lab. He was a wrestler and used to rehydrate aggressively in lab before his Saturday matches. Good dude all around.
I appreciate all your content. This is a particularly great podcast. I am passionate about my fitness. I’m 71 and have been into my fitness and workouts all my life. I went 30 years on a knee that needs a replacement but didn’t get the replacement until Jan ‘22. The month before the replacement t got sick and couldn’t get out of bed (long story). That’s something for someone who never sits. I can’t believe the amount of muscle mass/fitness I lost during that time. The good news is that I recovered and vowed to get in the best shape possible. . I literally workout multiple times per day , everyday. (Probably at least 25-30 hours per week, as if I’m training for an Ironman). I teach endurance spin/cardio. It’s my passion and my life. I feel like I’m 35 and teach others through a virtual biz. I do both steady state and lots of HIIT training. This is great info. Thank you.
wow incredible you train like I do but I'm only 62 _ I've never had a drivers licence so credit this to my overall health _ have no idea what my lung capacity is. I do 2/3 hrs cardio everyday not including my walking I question if it's to much but it's stories as yours that make me believe I'm on the right track. thanks Mick from Australia.
Good comparison THATS how important it is.I been regularly exercising x3 years now, like FAITHFULLy everyday,as part of my life. I would like to be functional to at least able to take care of myself in my ADLS
This is one of the most valuable podcasts, if not THE MOST VALUABLE podcasts I have ever listened to. Thank you both for this information. I have deeply learned so much and garner a little more information each time I listen. Keep up the good work Dr. Rhonda!
**Key Insights:** 1. **Effects of Bed Rest on the Heart:** - Bed rest significantly impacts physical work capacity more than 30 years of aging. - The heart loses muscle mass, shrinks, and reduces circulation during extended bed rest. 2. **Exercise and COVID-19:** - Exercise may protect against long COVID by preventing deconditioning. - Public health messages during COVID-19 that discouraged exercise were potentially harmful. - Cardiac MRIs indicated that athletes without cardiopulmonary symptoms did not show heart issues despite abnormalities. 3. **Effects of Exercise on the Heart:** - Endurance training prevents heart stiffening and maintains a youthful cardiovascular structure. - Optimal exercise frequency for cardiovascular health is four to five days per week. - Progressive exercise in late middle age can reverse sedentary aging effects on the heart. - Exercise benefits even older adults by improving vagus tone and fitness. 4. **Cardiorespiratory Fitness and Health:** - Essential for maintaining functional capacity and delaying disability. - High-intensity exercise offers more benefits than moderate-intensity exercise. - Low fitness correlates with higher mortality rates, even with negative habits like smoking. - Fitness should be assessed as a vital sign during medical check-ups. 5. **Training for Different Sports:** - Training requirements vary by sport, and endurance training benefits strength-trained athletes. - Sustained endurance activity is optimal for blood pressure management. 6. **Recovery and Training:** - Recovery is crucial for maximizing training benefits and preventing overtraining. - Monitoring resting heart rate can help detect overtraining. 7. **Heart Rate Zones and HRV:** - Heart rate zones categorize training intensities. - Heart rate variability (HRV) measures changes in heart rate but requires careful interpretation. **Conclusion:** Exercise plays a critical role in preventing and reversing heart aging, improving overall cardiovascular health, and enhancing physical fitness. Optimal exercise routines and proper recovery are essential for maximizing benefits, and cardiorespiratory fitness should be considered a vital health indicator. Additionally, the importance of exercise remains significant even in the context of public health crises, such as the COVID-19 pandemic.
@@Mr.N0.0ne to be fair, it wasn't clear whether he was citing his own research or that of others. either way, it was disturbing, but he may just be the messenger, so don't shoot him yet - particularly when he strike us all as a kind person
A good scientist who uses terms like “we don’t know”, “not always”, “more research needs to be done”. Like other commenters have said, I heard very little hyperbole and no miracle break-throughs.
Fascinating talk. I lived with CHF for many years before having a heart and kidney transplant about a year and half ago so a lot of this content speaks directly to me. Despite regular “prehab” and rehab sessions I came home from the hospital looking like I’d been in an internment camp. My routine right now is 5 days about 7 hrs a week and definitely at a much better level of fitness. Fun fact when you get a new heart the Vegus nerve is severed so my resting HR is around 90 and doesn’t often get above 160. I found his talk about A G E interesting, never heard anything about that before. Guess I need to bring that up with my cardiologist.
I think you need to have a talk with your audio guy Rhonda. Asking Dr Levine to bump the table less for audios sake right when he’s talking a moment about his friend dying is pretty unprofessional but also something I see happen regularly with soundies. I understand it’s tough cause it’s thier job to get good audio and interviews are long but for goodness sake man learn to read the room. Great interview btw.
@@FoundMyFitness Levine’s voice tended to fade at the end of his sentence that I had trouble catching. Maybe better audio equip. would have captured more. I was using earphones that may not be the best quality and also have tinnitus screaming in my head.
I have to agree with the person who wrote that this interview was Rhonda’s best. What a brilliant man. As for HRV, mine is almost always under 30. I am very fit, exercise, sleep and eating all very good. My ring also tells me I am maximallly stressed almost all day long and during deep sleep if I have a nap during the day that records deep sleep. None of this makes sense to my internist-cardiologist, who has always said to ignore my HRV measurement as it means nothing. ( I assume he means the measurement is inaccurate.) Both Apple Watch and Oura ring show my cardio fitness as being high while the HRV is in the gutter.
This was an outstanding interview--really dense with exceptionally useful information, especially for those hoping to eek a few more years of health out of life. Both the interviewer and the interviewee were outstanding.
Fantastic , great information without vulgarity, idiotic tattoos and annoying background music nonsense.loved it . Going to do some exercises on my living room floor right now . Thanks Ronda .
Thank you so much for this interview. Dr Levine is so clear and easy to understand. It has taken me 2 weeks to listen to the whole interview and to ingest all the information. I look forward to a second interview!!
Rhonda, I love your ability to discuss the latest science with guests at the deepest levels, and from there, help me to understand what I can do on a daily basis to improve my healthspan. You have a gift, and you have inspired me to change my lifestyle and expand my education into taking care of myself. Thank you!!
Great interview. DDR Levine is brilliant scientist churning out important research that is game changing. He is giving clinicians a powerful message on hemodynamics involved in gaining and losing cv plasticity. These progressive diastolic issues we cardiologists were taught was essentially irreversible. The reverse aging he speaks about and the approaches required to bring this about in different ways in different groups is AMAZING. Rhonda looked amazed because she was. Her second best interview …. The George Brooks one was off the chain…. Better than the recent ATTIA. Rhonda asks questions that begged to be asked and explored. Again…brilliant work w Dr. Levine.
Highly informative delivery with amalgamation of genetic physiology and 'operant' biology. Past experiences of Nursing in CCU and ITU gave me recall of how important the elastic / adaptability of Cardiovascular structures are - in relation to survival Post surgery and/or trauma. Greatly enjoyed the podcast. Cheers and Rgds.
The whole reason I got into dr p, these exquisite details, thank u! Ironically the title almost had me fooled, thought it would be stuff I already knew, glad to be proven wrong!
Gosh, Im 54 and rarely exercise. I really find it difficult. However, with dire consequences awaiting me if dont I need to get going quick smart. Excellent interview!
I doubt you find exercise difficult. Take any activity you don't find difficult, and begin adding 5% per week until you find it mildly difficult. Then continue adding 5% a month as you become more fit. By the end of the first year, you will be able to tolerate twice as much "exercise" as you do now. Then do another year adding 2.5% per month. By the end of two years, you will be able to tolerate 3x what you now tolerate, and you won't be telling anyone any more that exercise is difficult for you.
I always point people to your videos, Rhonda. You do such a good job of helping people see the real evidence between all of the magazine style info we tend to get in general.
I was really fascinated to listen to Dr Levine speak - I live with dysautonomia resulting from a brain injury 10 years ago and vehemently disagree with the theory that this is caused by deconditioning in the vast majority of cases, nor is it reversible by exercise. Despite being unable to stand still without fainting I walk/run 8 miles a day pushing my wheelchair, I also swim and train on a recumbent bike and have a VO2max close to that of elite able bodied athletes. Any challenging long term condition is easier to deal with in a fit body than an unfit body, but just because exercise is extremely helpful in dysautonomia, doesn't mean the condition is caused by it's lack, any more than cancer is caused by a lack of chemotherapy, or tonsillitis by a lack of penicillin!
The road map @ 22:00 is well crafted, especially the modification of the Norwegian 4X4 protocol, for my 63 year old body. Tailored for my 3 days a week surf ski (downwind and interval training) and sea kayak sessions; weight sessions and MTB.
sounds like you've nailed some ideal ways to combine Zone2/3 with HIIT - they're fun, outside and in nature...as a ex sprint kayaker and fellow aussie ocean ski paddler, it's lucky we accidentally chose power-aerobic sports which naturally integrate interval training in the form of 500-1000 races and bump-chasing in the ocean
It's remarkable that this content is freely available. There are so many pearls here, especially this obsession with VO2max, i'm glad Dr. Levine acknowledges statistical limitation of this!
In the video Dr. Levine says regarding VO2 max tests, the skeletal muscle always has more reserve, which implies cardio/pulmonary system is maxed out during VO2 max testing. That doesn't seem right. If that were true, VO2 max could be done with arm curls. Clearly, doing arm curls to the point of failure would be due to muscle fatigue, not cardio/pulmonary system being maxed out. My Garmin estimate of VO2 max specifically says “for cycling”. It seems to me that VO2 max testing might be more of a test of the skeletal muscle ability to use oxygen than the max output of the cardio/pulmonary system. VO2 max testing gives a rough, but useful measure of cardio-pulmonary fitness. The current popular emphasis on the correlation of VO2 max and longevity should not be taken too seriously by individual fitness buffs. I doubt that a kayak racer, or a cross-country ski racer's VO2 max as measured on a bike would be a true measure of their max VO2. I'm 80 years old and my tendons have lost much of their elasticity. If my VO2 max were measured running on a treadmill, my score would likely indicate that I'm a goner.
1:14:00 insane! 1:17:12 the cross-country skiers have the biggest VO max, too. 2:02:04 this can partially explain why younger people have more benefits from training.
I've had COVID twice now. The first time I had COVID, my sense of smell weakened for a few weeks before improving back to normal, and my sense of taste changed for a couple weeks. Same symptoms the second time but they only lasted a week or two. I was sure to eat my normal healthy diet while I was sick, despite my lack of appetite. But I also made sure to get back into my exercise routine as soon as I could, about 3-4 days after the main symptoms disappeared (mild fever and body aches). I started with easy hikes and bike rides with a few hills, then I went on a slow run and a few easy strength training days. I was back into my full exercise routine within 2 weeks after the main symptoms disappeared. I'm not making recommendations, but it's just an anecdote for where you could start.
Looking at bed rest's effects on fitness, I wonder if there's an equivalent effect for vacations. From an anecdotal perspective, I was quite fit before I took a three week vacation with my family. During the vacation we spent an awful lot of time sedentary since it was vacation. We did manage some light exercise, snowboarding, but nothing compared to the cycling and running I do daily when not vacationing. I only managed to fit in two or three days of exercise. Once I came back from vacation, I could tell there was a drastic difference in my fitness. It might be interesting to find a base level of maintenance exercise required for different levels of fitness. Or a sort of, "If you're going to be on vacation, at least fit in XX number of HIIT sessions per YY days."
yes, as indicated by your own sense of lost fitness after vacay . Rhonda's interview with Stuart McGlorry touches on the topic of the sarcopenic impact of periods of (non-bedrest) reduced activity. I can imagine it holds truer for CRF, which has been proven to detrain faster than muscle/strength th-cam.com/video/jx6WPBjhdns/w-d-xo.html
Just to say thanks for a thoroughly excellent presentation and understanding of the heart, its function and everything around. It's clear what needs to be done.
Football players do a heck of a lot more than 10 sec in training. In the 1980s I trained with several collegiate football players during the summer and we did intervals of 110s and 220s 3 days a week and even pushed those to 330s and 440s plus one road run a week peaking at 5 miles by the end of the summer.
Love your videos and the guests. Your sound guy needs to get a dose of reality at 1:44:16. The man was having a moment. Bump the table all you want Doctor.
I have an important question, when he is saying that Resting Heart Rate starts to decline as your recovery suffers, he is signaling an increase with his hand. So a decline in RHR means that it is increasing ?
I have looked and cannot find a link to the highlighted study that was found for- 6 weeks, overweight/obese women, low-volume, HITT regardless of nutritional intake to greatly help with body composition. Would love to read, so if someone can help, it would be greatly appreciated. thank you!
Get my free 13-Page Omega-3 Supplement Guide:
fmfomega3guide.com/
Timestamps:
(00:01:31) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(00:05:18) Why untrained individuals recover fitness faster than athletes following bed rest
(00:06:49) Does exercise protect against long COVID?
(00:09:41) "COVID triad testing" guidelines for evaluating heart health in athletes
(00:11:27) Why strict bed rest is a model for space flight
(00:12:24) How 12 weeks of bed rest affects heart size
(00:13:52) Why a brand-new rubber band mimics a lifetime of endurance training
(00:17:23) The exercise dose that preserves youthful cardiovascular structure
(00:19:32) The exercise regimen that reversed 20 years of heart aging
(00:23:14) What it takes to reverse vascular age by 15 years in 70-year-olds
(00:28:38) Benefits of starting an exercise regimen in your 70s [benefits that don't involve cardiac remodeling]
(00:34:26) Considering the risks of high-intensity exercise
(00:37:51) Balancing high-intensity & moderate-intensity training
(00:42:49) Training for health vs. training for performance
(00:43:57) Why muscle mass & cardiorespiratory fitness are like retirement funds
(00:45:12) Make exercise a part of your personal hygiene
(00:46:16) Why does VO2 max correlate with longevity?
(00:53:43) The 2018 JAMA study on cardiorespiratory fitness & mortality
(00:59:21) How does change in fitness over time affect mortality?
(01:01:34) Why exercise non-responders should consider "increasing the dose"
(01:05:23) The 2 limiting factors for improving VO2 max in competitive athletes
(01:08:20) How marathon training affects heart size in sedentary young people
(01:12:34) Heart adaptations in purely strength-trained vs. endurance athletes
(01:18:23) Why pure strength-trainers should incorporate endurance training
(01:22:07) How strength training affects blood pressure (exercise pressor reflex)
(01:26:41) How exercise influences cardiac output in mitochondrial myopathy patients
(01:28:39) Does CrossFit count as endurance training?
(01:31:04) What's the best exercise for improving blood pressure?
(01:36:11) Lifestyle strategies for treating hypertension
(01:38:40) Why recovery is key to reaping the benefits of a training stimulus
(01:42:36) The best indicator of being overtrained
(01:43:36) Heart rate brackets & running pace estimates for training zones 2-5
(01:50:00) Why heart rate variability is a poor indicator of recovery
(01:55:16) Why do men tend to be faster runners than women?
(01:58:49) Can women achieve similar aerobic exercise benefits doing 2x less than men?
(02:00:21) Are there cardiovascular benefits of HRT in women?
(02:02:12) How Dr. Benjamin Levine defines "extreme exercise"
(02:04:00) How does exercise volume affect coronary plaque calcification?
(02:10:50) How exercise duration & intensity affect coronary calcium levels
(02:14:03) Why high exercise duration & intensity increases risk of Afib
(02:16:33) What exercise dose increases Afib risk?
(02:17:59) Managing stroke risk in athletes prone to Afib with anticoagulants
(02:21:14) Why you shouldn't become an endurance athlete to "live longer"
Thank you … guide downloaded. Perfect timing. Just watched YT on the eye and AMB .. the guy was talking about 3 kinds of DHA .. 1 of which only available from actually eating fish … something about being bound to phospholipids and I remembered you addressed this in one of your early YT’s .. hopefully the guile will address this. Many thanks .. as always.
❤❤❤❤p
😊
Maybe the best of Rhonda's interviews. 86-year old habitual exerciser here, trying to figure out how to best live the rest of my life.
You've made it to 86, so whatever you're doing is working. Keep it up!
Stay far away from hospitals. People die there!
Think you need to teach a master’s class on that😊
Respect! You're an example to us all. May I follow in your footsteps 👏💪
@@RuairiOTuathail Respect from TYTAX. I am 66 years old and I exercise regularly.
Just finished a 40 minute workout with HIIT exercises. 59 active minutes and 191 max heartbeat. 63 years young and exercise daily. My joints and back feel fine 💙
Dr. Ben Levine's "prescription for life" weekly routine
• One hour of fun, moderate-intensity aerobic activity (e.g., dancing, walking, biking)
• One 30-minute high-intensity session (e.g., Norwegian 4x4)
• Two or three 30-minute sessions at moderate intensity (able to talk but not sing)
• One or two days of strength training
Thank you! I was about to rewind to note this down 😊
And one hour of torturing animals for no good reason.
So no HIIT ?
@@thaidomain The Norwegian 4x4 is your HIT. Remember to mix it up.
I would advocate for 3 days of strength training, especially as we age to maintain muscle mass.
No hyperbole, nuanced discussion that clarifies and debunks so many hypes. A true scientist🙏🏼 Would love to hear more from him on this topic!
I was privileged enough to see Dr. Levine as a patient. A genuine doctor who is on another level when it comes to research and knowledge.
As a 52 year old, this was a great wake-up call. Thanks for the video Rhonda and Dr Levine.
Remarkable interview. I am absolutely blown away by the brilliance, sensitivity, and articulate nature of the guest. His ability to convey complex ideas with such clarity is truly remarkable. I feel incredibly grateful for the crystal clear information he provided. Pure gold! Dr. Levine, thank you for sharing your expertise and enlightening us all.
I’ve been exercising for 40 years and reading and listening to many podcasts and this by far is the best and most informative information I’ve have ever heard ❤
I can spend the entire day listening to him! Brilliant, so passionate, and caring ❤
Dr. Patrick, This is a brilliant, gold standard example of a responsible podcast. As a clinician who has spent a great deal of time around cardiovascular medicine and surgery, I feel like I should document 2.5 hours of continuing medical education. Keep up the good work.
DJB PA-C
This was the best interview I've watched on social media. First time I was able to watch a 2+ hours interview. Dr. Levine is extremely knowledgeable, interesting to listen. Very moderate, nuanced and measured. No extremist statements.
Well said! Thanks for watching. Don't forget to grab the podcast on Apple Podcasts or Spotify if you go in for a second listen. Show notes and links here: www.foundmyfitness.com/episodes/benjamin-levine
RE: Coronary calcium and 'soft' plaque. At 64, after 35 years of endurance training at about 8 hours per week average, with a definite trend to high intensity training and racing, running, XC skiing, and triathlon, my calcium score was 164 and had increased from about 100 in two years. My coronary artery CT scan demonstrated that I had large coronary arteries and virtually no 'soft' plaque.
The key phrase of the whole interview happens at 46:23 when Dr. Patrick asks Dr. Levine about the relationship between MaxVO2 and longevity. He states “that correlation is relatively weak”. You wouldn’t know that by listening to Dr. Attila, Huberman et. al. On TH-cam. Most experts talk as if the relationship between MaxVO2 and longevity is a given. So great to hear a real expert give a more nuanced answer. Very refreshing.
Exactly thank god someone understands this he clearly defines the equation, literally SV is the factor that is driving increase in VO2max, and discussion of Eccentric, concentric hypertrophy ( the cheat code mentioned the ie anabolic hormone on the cardiac myocyte driving this)
OMG ... I love how he explains everything so clearly and simply so people that are not educated in medicine, like me, can understand the ideas well enough to gain a practical helpful insight.
Thank you both.
"Simplicity is the ultimate sophistication." - Da Vinci
One of the best videos I've watched. I usually don't even start videos that are well over an hour long; but once I started watching this one, I was compelled to keep listening.
Wow! I’m 69 and committed to improving my fitness for the purpose of improving my health span. The more I go down the rabbit hole the more impressive it is. So interesting the hear what some experts have learned through the research that has been going on all over the world. I am humbled! To say “thank you” would be an understatement. Thanks Dr. Rhonda, and Dr. Levine. 😊. I love it that i can watch TH-cam videos and learn from such great teachers.
Dr. Levine comes across as a man with a big heart and a burning interest in his profession. Great interview with tons of information.
One point I like: people of different fitness levels will crash into weakness in the same amount of time, but getting their strength back takes longer in the people who were stronger because you don't get special credit for being strong in the past. Being strong takes time and hard work for everyone no matter what. This means fitness is not a state you achieve, rather a lifelong war you fight. This means "use it or lose it" is SO TRUE, and it means being sedentary is poisonous to EVERYONE.
I haven't watched the whole podcast yet - does he say this? That prior fitness which has been lost does not mean you will get fit quicker than someone who has never worked out? Or does he say this for strength but not CV fitness? Because this surprises me.
It was in relation to CV fitness and he meant to get back to the previous *own* fitness level.
Around the 5:30 mark he starts talking about it
Thanks 🙏
@Luminairprime I respectfully disagree with your interpretation. You do "get credit for being strong in the past". You are banking your fitness and strength over time, not to say it's never too late to start. There is no comparison between a lifelong exerciser and someone who starts in their 50s.
You missed the point that he was referring to the individual's baseline.
So if you are a non exerciser, it's easier to get back to your baseline because it's a low bar to achieve but if you are an athlete, it will take more time to get to your former self because of your higher level.
If you eat doritos and play video games all day, returning to that level will obviously be much easier than someone who does crossfit every day.
This is why I listen to you Rhonda, nothing but high quality, technical information that is deep and non-pedestrian. Appreciate what you do and PS - I started using the sauna per your videos. Feeling great because of it, and randomly overheard two guys striking up a conversation while in the sauna about your and Andrew Heuberman's sauna videos the other day; thought you might like to know that! This also happened to me once before while striking up a conversation about your videos in my customers office. An engineer in the back of the room spoke up and said "are you talking about THEEEE Rhonda Patrick?"
THIS is the kind of content we need in the online fitness space. Nuanced, well researched and from someone who knows what they are talking about and isn't dogmatic. If this was the norm, then I would actually watch it. It's in stark contrast to other 'experts' that latch onto ridiculous trends, take things out of context or constitently comment on subjects out of their field of expertise. This unfortunately includes other people that Ronda platforms like Huberman and his ilk.
Ben Levine is a legend in the field of exercise science. Not these pseudo experts on TH-cam these days. Well done for having him on your show
This is possibly one for the most important podcasts I’ve heard on physical exercise and the research in aging and how this affects us all, and alludes to the amount of exercise training that is really necessary to preserve our cardiovascular health life long. I encourage all my patients young and old to exercise and in particular to do weight training or resistance work to their levels / within the boundaries of their heart disease. But all of them, I encourage to be active. Sedentary lifestyles kill.
A man who understands what science is and can express it's workings, limitations and conclusions. A pleasure to the mind.
I'm utterly astounded at the amount of information Dr. Levine knows. What a magnificent doctor and researcher.
Benji was in my Physics class at Brown with a Saturday Morning lab. He was a wrestler and used to rehydrate aggressively in lab before his Saturday matches. Good dude all around.
I appreciate all your content. This is a particularly great podcast. I am passionate about my fitness. I’m 71 and have been into my fitness and workouts all my life. I went 30 years on a knee that needs a replacement but didn’t get the replacement until Jan ‘22. The month before the replacement t got sick and couldn’t get out of bed (long story). That’s something for someone who never sits.
I can’t believe the amount of muscle mass/fitness I lost during that time. The good news is that I recovered and vowed to get in the best shape possible. . I literally workout multiple times per day , everyday. (Probably at least 25-30 hours per week, as if I’m training for an Ironman). I teach endurance spin/cardio. It’s my passion and my life. I feel like I’m 35 and teach others through a virtual biz. I do both steady state and lots of HIIT training. This is great info. Thank you.
what an inspiring story you have, and should be proud of, thanks for sharing it
wow incredible you train like I do but I'm only 62 _ I've never had a drivers licence so credit this to my overall health _ have no idea what my lung capacity is. I do 2/3 hrs cardio everyday not including my walking I question if it's to much but it's stories as yours that make me believe I'm on the right track. thanks Mick from Australia.
Exercise as part of every day hygiene is the correct mindset
kind of extreme, but if u are healthy and age 9-40. that would be correct.
@@jamesnguyen7069 not at all … movement is key to longevity
Good comparison THATS how important it is.I been regularly exercising x3 years now, like FAITHFULLy everyday,as part of my life. I would like to be functional to at least able to take care of myself in my ADLS
@@jamesnguyen7069I wouldn’t say extreme. I’ll be 50 soon and I train 2 hours a day on average.
This is one of the most valuable podcasts, if not THE MOST VALUABLE podcasts I have ever listened to. Thank you both for this information. I have deeply learned so much and garner a little more information each time I listen. Keep up the good work Dr. Rhonda!
I/we cannot THANK you and your guest enough for this wonderful, thoughtful, informative conversation. Keep up the good work coming 💐
Thank you Dr. Levine for being sincere and truthful about the differences between male humans and female humans.
Welp it's 9:30pm and raining out and this just inspired me to force myself to the gym.
**Key Insights:**
1. **Effects of Bed Rest on the Heart:**
- Bed rest significantly impacts physical work capacity more than 30 years of aging.
- The heart loses muscle mass, shrinks, and reduces circulation during extended bed rest.
2. **Exercise and COVID-19:**
- Exercise may protect against long COVID by preventing deconditioning.
- Public health messages during COVID-19 that discouraged exercise were potentially harmful.
- Cardiac MRIs indicated that athletes without cardiopulmonary symptoms did not show heart issues despite abnormalities.
3. **Effects of Exercise on the Heart:**
- Endurance training prevents heart stiffening and maintains a youthful cardiovascular structure.
- Optimal exercise frequency for cardiovascular health is four to five days per week.
- Progressive exercise in late middle age can reverse sedentary aging effects on the heart.
- Exercise benefits even older adults by improving vagus tone and fitness.
4. **Cardiorespiratory Fitness and Health:**
- Essential for maintaining functional capacity and delaying disability.
- High-intensity exercise offers more benefits than moderate-intensity exercise.
- Low fitness correlates with higher mortality rates, even with negative habits like smoking.
- Fitness should be assessed as a vital sign during medical check-ups.
5. **Training for Different Sports:**
- Training requirements vary by sport, and endurance training benefits strength-trained athletes.
- Sustained endurance activity is optimal for blood pressure management.
6. **Recovery and Training:**
- Recovery is crucial for maximizing training benefits and preventing overtraining.
- Monitoring resting heart rate can help detect overtraining.
7. **Heart Rate Zones and HRV:**
- Heart rate zones categorize training intensities.
- Heart rate variability (HRV) measures changes in heart rate but requires careful interpretation.
**Conclusion:**
Exercise plays a critical role in preventing and reversing heart aging, improving overall cardiovascular health, and enhancing physical fitness. Optimal exercise routines and proper recovery are essential for maximizing benefits, and cardiorespiratory fitness should be considered a vital health indicator. Additionally, the importance of exercise remains significant even in the context of public health crises, such as the COVID-19 pandemic.
Everyone ,all ages should like to this.
Dr. Levine is not only a professional, an expert in his field, but he seems like a genuinely nice guy.
Really? He tortures dogs in experiments. Did you not listen to the whole interview?
@@Mr.N0.0ne to be fair, it wasn't clear whether he was citing his own research or that of others. either way, it was disturbing, but he may just be the messenger, so don't shoot him yet - particularly when he strike us all as a kind person
Surely, this is a master class. Thank you very much for so much great quality free knowledge.
Thanks, great interview!
Great podcast! Very informative
This is the holy Grail of Winter inactivity, and the Springtime lag in returning to fitness. . . Thnx Rhonda & Team
A good scientist who uses terms like “we don’t know”, “not always”, “more research needs to be done”. Like other commenters have said, I heard very little hyperbole and no miracle break-throughs.
Thanks
Fascinating talk. I lived with CHF for many years before having a heart and kidney transplant about a year and half ago so a lot of this content speaks directly to me. Despite regular “prehab” and rehab sessions I came home from the hospital looking like I’d been in an internment camp. My routine right now is 5 days about 7 hrs a week and definitely at a much better level of fitness.
Fun fact when you get a new heart the Vegus nerve is severed so my resting HR is around 90 and doesn’t often get above 160.
I found his talk about A G E interesting, never heard anything about that before. Guess I need to bring that up with my cardiologist.
I think you need to have a talk with your audio guy Rhonda. Asking Dr Levine to bump the table less for audios sake right when he’s talking a moment about his friend dying is pretty unprofessional but also something I see happen regularly with soundies. I understand it’s tough cause it’s thier job to get good audio and interviews are long but for goodness sake man learn to read the room. Great interview btw.
Good point!
@@FoundMyFitness Levine’s voice tended to fade at the end of his sentence that I had trouble catching. Maybe better audio equip. would have captured more. I was using earphones that may not be the best quality and also have tinnitus screaming in my head.
I agree. I couldn't believe he corrected him while he was trying to compose himself.
He knows what he's talking about and can convey the knowledge to the viewer even more effectively.
I have to agree with the person who wrote that this interview was Rhonda’s best. What a brilliant man.
As for HRV, mine is almost always under 30. I am very fit, exercise, sleep and eating all very good. My ring also tells me I am maximallly stressed almost all day long and during deep sleep if I have a nap during the day that records deep sleep. None of this makes sense to my internist-cardiologist, who has always said to ignore my HRV measurement as it means nothing. ( I assume he means the measurement is inaccurate.) Both Apple Watch and Oura ring show my cardio fitness as being high while the HRV is in the gutter.
This was an outstanding interview--really dense with exceptionally useful information, especially for those hoping to eek a few more years of health out of life. Both the interviewer and the interviewee were outstanding.
Fantastic , great information without vulgarity, idiotic tattoos and annoying background music nonsense.loved it . Going to do some exercises on my living room floor right now . Thanks Ronda .
Love the depth of the interviews in this channel. Thank you, Rhonda.
Thank you so much for this interview. Dr Levine is so clear and easy to understand. It has taken me 2 weeks to listen to the whole interview and to ingest all the information. I look forward to a second interview!!
Rhonda, I love your ability to discuss the latest science with guests at the deepest levels, and from there, help me to understand what I can do on a daily basis to improve my healthspan. You have a gift, and you have inspired me to change my lifestyle and expand my education into taking care of myself. Thank you!!
Great interview. DDR Levine is brilliant scientist churning out important research that is game changing. He is giving clinicians a powerful message on hemodynamics involved in gaining and losing cv plasticity. These progressive diastolic issues we cardiologists were taught was essentially irreversible. The reverse aging he speaks about and the approaches required to bring this about in different ways in different groups is AMAZING. Rhonda looked amazed because she was. Her second best interview …. The George Brooks one was off the chain…. Better than the recent ATTIA. Rhonda asks questions that begged to be asked and explored. Again…brilliant work w Dr. Levine.
Thanks!
Highly informative delivery with amalgamation of genetic physiology and 'operant' biology. Past experiences of Nursing in CCU and ITU gave me recall of how important the elastic / adaptability of Cardiovascular structures are - in relation to survival Post surgery and/or trauma. Greatly enjoyed the podcast. Cheers and Rgds.
The whole reason I got into dr p, these exquisite details, thank u! Ironically the title almost had me fooled, thought it would be stuff I already knew, glad to be proven wrong!
33:08 stopping the aging process is not only doing exercise but the combination of different protocols and tricks .
Awesome guest. I appreciate the depth of expertise and humility.
A thousand thank-you for your podcast and Doctor Levine for his knowledge
Gosh, Im 54 and rarely exercise. I really find it difficult. However, with dire consequences awaiting me if dont I need to get going quick smart. Excellent interview!
You can do it!
you're already winning with that attitude! go for gold!
If you eat little and are not overweight, don't change anything. Walking will be enough. Centenarians are not the most athletic . . .
I doubt you find exercise difficult.
Take any activity you don't find difficult, and begin adding 5% per week until you find it mildly difficult.
Then continue adding 5% a month as you become more fit. By the end of the first year, you will be able to tolerate twice as much "exercise" as you do now.
Then do another year adding 2.5% per month.
By the end of two years, you will be able to tolerate 3x what you now tolerate, and you won't be telling anyone any more that exercise is difficult for you.
I always point people to your videos, Rhonda. You do such a good job of helping people see the real evidence between all of the magazine style info we tend to get in general.
Thank you!
This guy is amazing. Good interview Rhonda
Thank you Rhonda for the great podcast.
I was really fascinated to listen to Dr Levine speak - I live with dysautonomia resulting from a brain injury 10 years ago and vehemently disagree with the theory that this is caused by deconditioning in the vast majority of cases, nor is it reversible by exercise. Despite being unable to stand still without fainting I walk/run 8 miles a day pushing my wheelchair, I also swim and train on a recumbent bike and have a VO2max close to that of elite able bodied athletes. Any challenging long term condition is easier to deal with in a fit body than an unfit body, but just because exercise is extremely helpful in dysautonomia, doesn't mean the condition is caused by it's lack, any more than cancer is caused by a lack of chemotherapy, or tonsillitis by a lack of penicillin!
The road map @ 22:00 is well crafted, especially the modification of the Norwegian 4X4 protocol, for my 63 year old body. Tailored for my 3 days a week surf ski (downwind and interval training) and sea kayak sessions; weight sessions and MTB.
sounds like you've nailed some ideal ways to combine Zone2/3 with HIIT - they're fun, outside and in nature...as a ex sprint kayaker and fellow aussie ocean ski paddler, it's lucky we accidentally chose power-aerobic sports which naturally integrate interval training in the form of 500-1000 races and bump-chasing in the ocean
This was was absolutely wonderful! Thank you!
Rhonda feeling herself with the anime intro. Yesssss mama!
Ben declined the gundam suit for the interview. You can imagine my disappointment! Maybe next time...
Great choice of topic and expert speaker. Thank you very much Dr. Rhonda and Dr. Benjamin Levine for this highly informative and educational session!
Thanks, to Rhonda and your crew. You never disappoint. Life's journey must be a struggle. All the best
Fantastic interview and content. The best I've seen for heart ageing.
I love how you flash up the studies that you speak of. Excellent work.
Amazing discussion. One of the best I have heard this year. Grateful.
It's remarkable that this content is freely available. There are so many pearls here, especially this obsession with VO2max, i'm glad Dr. Levine acknowledges statistical limitation of this!
Superb interview .very balanced , factual and informative in an easy to grasp manner
In the video Dr. Levine says regarding VO2 max tests, the skeletal muscle always has more reserve, which implies cardio/pulmonary system is maxed out during VO2 max testing. That doesn't seem right. If that were true, VO2 max could be done with arm curls. Clearly, doing arm curls to the point of failure would be due to muscle fatigue, not cardio/pulmonary system being maxed out. My Garmin estimate of VO2 max specifically says “for cycling”. It seems to me that VO2 max testing might be more of a test of the skeletal muscle ability to use oxygen than the max output of the cardio/pulmonary system. VO2 max testing gives a rough, but useful measure of cardio-pulmonary fitness. The current popular emphasis on the correlation of VO2 max and longevity should not be taken too seriously by individual fitness buffs. I doubt that a kayak racer, or a cross-country ski racer's VO2 max as measured on a bike would be a true measure of their max VO2. I'm 80 years old and my tendons have lost much of their elasticity. If my VO2 max were measured running on a treadmill, my score would likely indicate that I'm a goner.
1:14:00 insane!
1:17:12 the cross-country skiers have the biggest VO max, too.
2:02:04 this can partially explain why younger people have more benefits from training.
Great interview, and gave me a big ol' smile to hear those compliments to Rhonda and her work at the end there.
I've had COVID twice now. The first time I had COVID, my sense of smell weakened for a few weeks before improving back to normal, and my sense of taste changed for a couple weeks. Same symptoms the second time but they only lasted a week or two. I was sure to eat my normal healthy diet while I was sick, despite my lack of appetite. But I also made sure to get back into my exercise routine as soon as I could, about 3-4 days after the main symptoms disappeared (mild fever and body aches). I started with easy hikes and bike rides with a few hills, then I went on a slow run and a few easy strength training days. I was back into my full exercise routine within 2 weeks after the main symptoms disappeared.
I'm not making recommendations, but it's just an anecdote for where you could start.
Looking at bed rest's effects on fitness, I wonder if there's an equivalent effect for vacations. From an anecdotal perspective, I was quite fit before I took a three week vacation with my family. During the vacation we spent an awful lot of time sedentary since it was vacation. We did manage some light exercise, snowboarding, but nothing compared to the cycling and running I do daily when not vacationing. I only managed to fit in two or three days of exercise. Once I came back from vacation, I could tell there was a drastic difference in my fitness. It might be interesting to find a base level of maintenance exercise required for different levels of fitness. Or a sort of, "If you're going to be on vacation, at least fit in XX number of HIIT sessions per YY days."
yes, as indicated by your own sense of lost fitness after vacay . Rhonda's interview with Stuart McGlorry touches on the topic of the sarcopenic impact of periods of (non-bedrest) reduced activity. I can imagine it holds truer for CRF, which has been proven to detrain faster than muscle/strength
th-cam.com/video/jx6WPBjhdns/w-d-xo.html
@@svengali5415 Thanks for the video reference. I'll check it out soon.
Just to say thanks for a thoroughly excellent presentation and understanding of the heart, its function and everything around. It's clear what needs to be done.
Very inspiring and appreciation for his patience to explain in detail about the heart and buildup....
Outstanding interview with an encyclopedic conservative thinker.
Great interview and extremely interesting, leaves me with the question: how to purchase advanced glycation end product inhibitors?
Wow! Great podcast. I don’t think I have learned so much in just over two hours. Thank you & Dr Levine
Football players do a heck of a lot more than 10 sec in training. In the 1980s I trained with several collegiate football players during the summer and we did intervals of 110s and 220s 3 days a week and even pushed those to 330s and 440s plus one road run a week peaking at 5 miles by the end of the summer.
It makes me anxious when I think about all the stuff going on in my body to keep me functioning. It's a miracle I'm alive.
On the other hand, the fault tolerance of the human body is pretty amazing. Mostly things keep trucking, even under less than ideal circumstances.
Great interview, thanks both!
This was fabulous!! Really informative
Love your videos and the guests. Your sound guy needs to get a dose of reality at 1:44:16. The man was having a moment. Bump the table all you want Doctor.
Seriously, I couldn't believe that... WTF
Amazing channel. Congratulations for great work!!!
Amazing conversation! Thanks a lot!
Absolutely amazing discussion ❤🎉❤
Amazing! Thank you both.
Why didn't you cut the part where he was regaining his composure?
Great episode 😊
I saved this video so I can come back to it in years ahead. Such a great conversation, thank you
Superb. Thank you!
I have an important question, when he is saying that Resting Heart Rate starts to decline as your recovery suffers, he is signaling an increase with his hand. So a decline in RHR means that it is increasing ?
FFS WTF are you saying here. Of course not. RHR decline means decline.
@@svengali5415 watch it where he says it, he says decline, but his hand movement is an increase, so an increase could mean a decline in performance.
I just want to say thank you for your videos.
Best interview I have ever seen!! Thank you!!
1:44:03 emotional moment
Rhonda, could you possibly do a video on glutathione? I didn't see one, but could have missed it.
I have looked and cannot find a link to the highlighted study that was found for- 6 weeks, overweight/obese women, low-volume, HITT regardless of nutritional intake to greatly help with body composition. Would love to read, so if someone can help, it would be greatly appreciated. thank you!