Brilliant podcast (again)! Such a great guest with a brilliant sense of humour... Mr and Mrs NurkenFurken 🤣 Between Alan and Paul, you gotta love the Irish 😊
Second time through this podcast and even better! As a 60-year old woman working hard to increase strength and lean muscle, this is fantastic information to support my goals. I’ve done a lot of cardio in my life but now incorporate strength and high intensity interval training. I was so comfortable with running and associated benefits that it was a difficult change for me. Your conversation touched on so many aspects of health span. Super valuable information. Thank you!
Great conversation. I'm a big fan of the "movement snack", to the point that when I built my house a few years ago, rather than adding a separate gym and office I've merged them into one larger space. From my standing desk, it's super easy to walk over to the squat rack, or jump on the gymnastic rings for a quick stretch/to get the blood flowing when you get a spare minute.
One of the best conversations ever. A brilliant discussion filled with invaluable information and practical tips. Biggest take away for me was "get off your arse.!" Thanks so much Simon for bringing this to us. I'm buying your book today!
this is a great one. i also enjoyed the book spark which covers some of this. humans are obligate movers. it's so weird when you see kids today on electric bikes, scooters, etc. scary. where are they going to be in 20 years.
Really interesting conversation!! I'd like to see Dr Stacy Sims on the podcast to talk about exercise and nutrition for those heading into and going the menopause.
This was perfectly timed - have (finally) made the decision to sort out my fitness and health. Fantastic to hear suggestions on what exercise and how much exercise I should be aiming for; during my menopausal stage of life. Another great interview, thanks Simon 🙏🏼
Fantastic episode. The discussion around halfway through had me glad that I live in a very walkable city that encourages movement. Having a series on built environment and other society/government level interventions that would influence public health would be amazing.
That was great. 'Death by comfort' noted in my to-read list. He's well acknowledged and has that holistic perspective we love to see here. Thanks as always Simon
Also I enjoyed his approach to the antagonic pleiotropic effect, rather considering if the stimuli activate longevity mechanisms or not. That's the wise approach to the matter.
Simon, it was fantastic to hear you attempt to steer the conversation towards specificities for women of childbearing and menopausal ages. I would love to hear an entire podcast devoted to exercise physiology for health and longevity for women, in general, of all ages, based off scientific study on how exercise impacts and reacts with the delicate balance of female hormones. A particularly important conversation to try and shift the toxic mentality around exercise and image. A researcher by the name of Stacey Sims from the US is a leader in the field? In the meantime, this was such a brilliant conversation - it's encouraging to hear an increasing amount of sports science professionals express the importance of exercise for longevity and health span.
I'm standing at my desk with a cycle behind me. Knowing we all NEED to get out the house, I hike when I can and visit a local gym to listen to these podcasts without interruption. ;)
Thanks for this segment! I got so many “take-aways”. Being 68 & seeking to move more, I took pride in beginning to walk & have gym attendance 2 or 3 x’s a week. The idea of active “movement breaks” throughout the day with weights & movement, however, would certainly be more beneficial. I need to stop ignoring my watch telling me it’s time to stand. ;) I also appreciate the message about balance & flexibility. I appreciate you directing the conversation to practical info for those of us who are older & who are more interested in our health & longevity. The negative impact of aging creeps up in our bodies seemingly overnight. I have seen positive changes thanks to exercise & dietary changes, which shows the resilience of our bodies. Even though some of the more scientific lingo goes over my head, I consider your podcasts worthy of my trust & appreciate the way you attempt to educate those of us who tune in. Yours is an informed voice of reason. Thanks Simon.
So what I have learned from this podcast is that Paul Saladino is an insect and that is the reason he is afraid of toxic plants 😅 Joke aside, very very interesting take on exercise. Similair to what I do as wannabe endurance athlete.
It's dark, wet and cold outside in London. I love trail running but can't right now due to mud. The cross trainer has been keeping my fitness but it's hard to motivate myself. That comparison between elite vs regular was great for my motivation!
Super helpful layout for more of the average person! Although now that I say that perhaps Im not so average. I have recently lost 50 pounds following mainly a plant based diet with 10% or less processed foods. I do eat about 3-5 ounces of meat per day. Ive reduced dairy to about 2 ounces per week. I am 40 year old woman, have had a total hysterectomy and hip arthroscopy surgery, both in 2021. The time in recovery helped me clear my mind to eat better and become active, as opposed to fast food 2-3xs a day and a desk job as an accountant. I have Hashimotos and recently was able to drop a dosage in medication related to my health improvements. I have followed you through my journey, learning so much about stress, healthy eating and exercise. Thank you for your knowledge and insight. I have been working with a Registered Dietician, but feel like her answers are often based towards reducing her own liability. Ironically, I feel like your podcast has given me MUCH more specific help even thought its not geared specifically towards me as an individual. Im curious about how to get to the next level of health with regard to burning the last 5-7 pounds of fat while building healthy muscle and, overcoming the hip mobility challenges. I know I must continue on with a healthy regimen to do this, but looking to improve even more. Where I certainly feel 20 years younger at age 40 and having lost 50 pounds, Im also concerned to maintain my healthy diet and activity as a permanent lifestyle. I found some info here to help switch up my exercise routine, however, Im also further interested in plans for women of my age and perhaps health after a total hysterectomy. Where should I focus my learning and growth from here? Thank you for what you do and the manner you present.
First time I have listened to your podcast, excellent information. I have subscribed. Bought your book awhile ago There was a news paper article Xmas time many years ago, I recall Prof Paul Taylor featured and he stuck in my mind. I will buying his book. Thankyou.
Great show and motivates me to really get more targeted with my fitness for my age. I'm one of those older folks (54) who is trying to keep active and not lose too much muscle. I've done some movement snacks, but they've always been cardio, not weights, so this gave me the idea to incorporate weights into those as well, and also favor more intense exercise over my long and halting walks with my dog, even if those help me get to 14K+ steps per day. The one big gap for me is balance/mobility/agility training, so I definitely need to look at those more, even at the "snack" level. I have a sedentary job as a web developer, but I manage to stand most of my workday as I work from home. My biggest issue is time and so I think snacks are key because they can literally just be 30 seconds here and there.
Try yoga or tai chi classes for balance training and breath work. Look for styles of yoga that require holding challenging balance poses. You slso can take hot yoga classes and get the heat benefits at the same time.
Informative as always💪.Would love to listen to more podcast from the ‘move’ category 🙏 and special request is running, cause almost in every episode running is mentioned, and as a result of listening to your podcast I wanna include running in my routine but need your guidance 🙂Could you please record a podcast on running techniques and nuances. Thanks for doing this podcast!
Loving your series on exercise at the moment. Indeed I've just finished reading Daniel Lieberman's 'Exercised', which is not only germane to your conversations, but as a prominent evolutionary anthropologist he provides excellent context and evidence to the evolutionary questions you raise.
The odd thing is that most centaunarians did not do much vigorous activity maybe a decent amount of moderate but mostly zone 2 for long periods. Sure the high intensity stuff seems to promote health span into around 80s but it may come at the cost of reaching 100. When he says walking slowly for 15000 steps is no way near as good as running it must be looking at short term health outcomes but overlooking the very long term mortality increase.
Thresholds and dose matter! Even what is considered a benign spice like nutmeg, which is amazing in coffee by the way, can cause hallucinations and even death in doses of even 3-4 teaspoons at one time! I was shocked to hear that...and more than a teaspoon a day consistently, of cinnamon, can be toxic to the liver. Thank you for emphasizing that concentrated dosages of certain healthy compounds can be harmful. More is not always better!
If I achieve and maintain zone 2 during a weight training workout, does that count for both weight training and zone 2 or should my zone 2 be separate and strictly cardio? Thanks! Love the podcast!
I actually consider weight training mimic HIIT more so than steady state Zone 2 cardio, especially on my legs days. Do a heavy set of squats raise my HR up to 90% of my max (220-age), then rest and cool down for 1-2 min, letting the HR gets back to Zone 2. Repeat and Rinse with additional sets and other movements such as Deadlifts and whatever I feel like doing. My Fitbit HR curve for the hour long training would show lots of hills and valleys.
hi. i'm wondering in what category can we put the japanese slow jogging called niko niko? is it moderate activity? i do around 30 minutes of niko niko every day, plus chinups, pushups and squats, 1 set to failure for everyone of them per day, every day. plus around 15k steps every day. is it enough for me to be considered medium activity? i'm 43 yo, 168cm, 65kgs
Any tips for reaching 15,000 steps? On a workday, I take a quick walk in the morning, walk to lunch and back from the office, and get up from my desk frequently. At night I walk for a bit in front of a video of a virtual walk. That adds up to 6000 steps. On weekends, I take a longer walk, 45 minutes, plus do some chores and yard work. 10k steps. The rest of the day is booked. I know people who get many more steps, yet I feel like I get more steps than nearly all my co-workers. How do I get to 15k, or even 10k?
@@garyloewenthal i do niko niko slow jogging. takes me around 35 minutes to do 5k steps. i donit at home , from the living room to the kitchen. that's first thing in the morning. usually i listen to a podcast and time goes by fast. then i walk. i take my son to school by foot, then i take him back. i work from 5 to 8 pm. i go to work by foot also. i rarely use the car, mostly for shopping at the supermarket, like twice a week. it's 6:32 pm right now here in europe and i made 16660 steps already. when i'll get back home i'll have around 19k. the thing is i'm living in a small town in romania, where you really don't need a car. however, people here are using their cars even for a 1km distance.
I gave up with the heart rate monitors. Just not worth it. Zone 2 is a conversation pace run. Zone 3 is harder. Zone 4 is no conversation. Zone 5 is anaerobic. That's my guage now. Can't be bothered to track anything anymore, whether diet or exercise. I'm a lot more consistent now.
Also, there's little nutritional difference between a chicken nugget and a piece of unbreaded chicken flesh, it's a fantasy to think a less butchered carcass is full of some nutritional value. And of course, "soy burgers" are in fact "good nutrition" (to use his language) - I think he'd dismiss tofu and tempeh and clearly thinks bread - as a food concept - will kill. Not the level of nuance of understanding or breadth of knowledge of the topical scientific literature common for your show - gonna drill down on the workout info now and hopeful to take away some great insights!
Brilliant podcast (again)! Such a great guest with a brilliant sense of humour... Mr and Mrs NurkenFurken 🤣 Between Alan and Paul, you gotta love the Irish 😊
Second time through this podcast and even better! As a 60-year old woman working hard to increase strength and lean muscle, this is fantastic information to support my goals. I’ve done a lot of cardio in my life but now incorporate strength and high intensity interval training. I was so comfortable with running and associated benefits that it was a difficult change for me. Your conversation touched on so many aspects of health span. Super valuable information. Thank you!
Great conversation. I'm a big fan of the "movement snack", to the point that when I built my house a few years ago, rather than adding a separate gym and office I've merged them into one larger space. From my standing desk, it's super easy to walk over to the squat rack, or jump on the gymnastic rings for a quick stretch/to get the blood flowing when you get a spare minute.
One of the best conversations ever. A brilliant discussion filled with invaluable information and practical tips. Biggest take away for me was "get off your arse.!" Thanks so much Simon for bringing this to us. I'm buying your book today!
this is a great one. i also enjoyed the book spark which covers some of this. humans are obligate movers. it's so weird when you see kids today on electric bikes, scooters, etc. scary. where are they going to be in 20 years.
Really interesting conversation!! I'd like to see Dr Stacy Sims on the podcast to talk about exercise and nutrition for those heading into and going the menopause.
@@TheProofWithSimonHill fantastic!!! Thanks Simon
This was perfectly timed - have (finally) made the decision to sort out my fitness and health. Fantastic to hear suggestions on what exercise and how much exercise I should be aiming for; during my menopausal stage of life. Another great interview, thanks Simon 🙏🏼
Fantastic episode. The discussion around halfway through had me glad that I live in a very walkable city that encourages movement. Having a series on built environment and other society/government level interventions that would influence public health would be amazing.
Great guest. Have him on again! #KickAss100YrOld
That was great. 'Death by comfort' noted in my to-read list. He's well acknowledged and has that holistic perspective we love to see here. Thanks as always Simon
Also I enjoyed his approach to the antagonic pleiotropic effect, rather considering if the stimuli activate longevity mechanisms or not. That's the wise approach to the matter.
Bought Paul’s book Death by Comfort read first 15 pages wow what a game changer
Simon, it was fantastic to hear you attempt to steer the conversation towards specificities for women of childbearing and menopausal ages. I would love to hear an entire podcast devoted to exercise physiology for health and longevity for women, in general, of all ages, based off scientific study on how exercise impacts and reacts with the delicate balance of female hormones. A particularly important conversation to try and shift the toxic mentality around exercise and image. A researcher by the name of Stacey Sims from the US is a leader in the field? In the meantime, this was such a brilliant conversation - it's encouraging to hear an increasing amount of sports science professionals express the importance of exercise for longevity and health span.
@@TheProofWithSimonHill Amazing!!!!
I'm standing at my desk with a cycle behind me. Knowing we all NEED to get out the house, I hike when I can and visit a local gym to listen to these podcasts without interruption. ;)
I listened to this podcast this morning as I walked my 6 km's. Great chat, I'll be buying Paul's book. Thank you.
I hope you have him back on again! Such a great podcast!😊
Great episode per usual! Always sending support with the like and the comment.
Thanks for this segment! I got so many “take-aways”. Being 68 & seeking to move more, I took pride in beginning to walk & have gym attendance 2 or 3 x’s a week. The idea of active “movement breaks” throughout the day with weights & movement, however, would certainly be more beneficial. I need to stop ignoring my watch telling me it’s time to stand. ;) I also appreciate the message about balance & flexibility. I appreciate you directing the conversation to practical info for those of us who are older & who are more interested in our health & longevity. The negative impact of aging creeps up in our bodies seemingly overnight. I have seen positive changes thanks to exercise & dietary changes, which shows the resilience of our bodies. Even though some of the more scientific lingo goes over my head, I consider your podcasts worthy of my trust & appreciate the way you attempt to educate those of us who tune in. Yours is an informed voice of reason. Thanks Simon.
Fantastic interview, which deserves 100k+ views.
So what I have learned from this podcast is that Paul Saladino is an insect and that is the reason he is afraid of toxic plants 😅
Joke aside, very very interesting take on exercise. Similair to what I do as wannabe endurance athlete.
It's dark, wet and cold outside in London. I love trail running but can't right now due to mud. The cross trainer has been keeping my fitness but it's hard to motivate myself. That comparison between elite vs regular was great for my motivation!
For older folks like myself, hills / stairs reduce the pounding on the knees while allowing for high intensity.
I watched this podcast twice. So much great info.
A great interview by both!
This was fantastic! Thank you 🙏
My favourite so far! Great info! Thank you both
Catechins, unlike sulforphane, allicin, and resveratrol, do indeed act in our bodies as antioxidants instead of hormetic stressors.
Super helpful layout for more of the average person! Although now that I say that perhaps Im not so average. I have recently lost 50 pounds following mainly a plant based diet with 10% or less processed foods. I do eat about 3-5 ounces of meat per day. Ive reduced dairy to about 2 ounces per week. I am 40 year old woman, have had a total hysterectomy and hip arthroscopy surgery, both in 2021. The time in recovery helped me clear my mind to eat better and become active, as opposed to fast food 2-3xs a day and a desk job as an accountant. I have Hashimotos and recently was able to drop a dosage in medication related to my health improvements. I have followed you through my journey, learning so much about stress, healthy eating and exercise. Thank you for your knowledge and insight. I have been working with a Registered Dietician, but feel like her answers are often based towards reducing her own liability. Ironically, I feel like your podcast has given me MUCH more specific help even thought its not geared specifically towards me as an individual. Im curious about how to get to the next level of health with regard to burning the last 5-7 pounds of fat while building healthy muscle and, overcoming the hip mobility challenges. I know I must continue on with a healthy regimen to do this, but looking to improve even more. Where I certainly feel 20 years younger at age 40 and having lost 50 pounds, Im also concerned to maintain my healthy diet and activity as a permanent lifestyle. I found some info here to help switch up my exercise routine, however, Im also further interested in plans for women of my age and perhaps health after a total hysterectomy. Where should I focus my learning and growth from here? Thank you for what you do and the manner you present.
My second time listening. I love everything about this.
First time I have listened to your podcast, excellent information. I have subscribed. Bought your book awhile ago There was a news paper article Xmas time many years ago, I recall Prof Paul Taylor featured and he stuck in my mind. I will buying his book. Thankyou.
Great show and motivates me to really get more targeted with my fitness for my age. I'm one of those older folks (54) who is trying to keep active and not lose too much muscle. I've done some movement snacks, but they've always been cardio, not weights, so this gave me the idea to incorporate weights into those as well, and also favor more intense exercise over my long and halting walks with my dog, even if those help me get to 14K+ steps per day. The one big gap for me is balance/mobility/agility training, so I definitely need to look at those more, even at the "snack" level. I have a sedentary job as a web developer, but I manage to stand most of my workday as I work from home. My biggest issue is time and so I think snacks are key because they can literally just be 30 seconds here and there.
Try yoga or tai chi classes for balance training and breath work. Look for styles of yoga that require holding challenging balance poses. You slso can take hot yoga classes and get the heat benefits at the same time.
Informative as always💪.Would love to listen to more podcast from the ‘move’ category 🙏 and special request is running, cause almost in every episode running is mentioned, and as a result of listening to your podcast I wanna include running in my routine but need your guidance 🙂Could you please record a podcast on running techniques and nuances. Thanks for doing this podcast!
Loved this episode!
Great podcast…. Getting off my arse now!! 🎉🎉
Loving your series on exercise at the moment. Indeed I've just finished reading Daniel Lieberman's 'Exercised', which is not only germane to your conversations, but as a prominent evolutionary anthropologist he provides excellent context and evidence to the evolutionary questions you raise.
Does Daniel has a TH-cam channel?
@@sandrasiewbaran9230 not sure sorry. But I do recommend listening to or reading his book - exercised
Great episode! Thanks
Wow. Thanks Simon. That was so brilliant. I learnt so much and it was really inspiring. Fantastic information.
Great episode, thank you Simon 🙏
Terrific guest and very useful and interesting podcast. Kudos! 👍
BDNF at threshold might increase production on a per minute basis but the volume you can do at easy pace before lt1 surely means more is produced?
Brilliant podcast, super informative but also super entertaining🎉
Thanks Simon
The odd thing is that most centaunarians did not do much vigorous activity maybe a decent amount of moderate but mostly zone 2 for long periods.
Sure the high intensity stuff seems to promote health span into around 80s but it may come at the cost of reaching 100.
When he says walking slowly for 15000 steps is no way near as good as running it must be looking at short term health outcomes but overlooking the very long term mortality increase.
hello FRIENDGOOD AFTERNOON
THANK you for GREAT SHARING
nice presentation
greatting from.indonesia
Great episode - except as a Zoologist I have to clear something up:
Gorillas DO have opposable thumbs.
Thank you. Lemurs and other not-monkeys, monkeys and apes. A OF US PRIMATES. Flamin hell
Great!
Greetings froms Indonesia ❤❤❤
This sound like every kendo match that I had.
Thresholds and dose matter! Even what is considered a benign spice like nutmeg, which is amazing in coffee by the way, can cause hallucinations and even death in doses of even 3-4 teaspoons at one time! I was shocked to hear that...and more than a teaspoon a day consistently, of cinnamon, can be toxic to the liver. Thank you for emphasizing that concentrated dosages of certain healthy compounds can be harmful. More is not always better!
I first did 'lampposts' in about 1970 :-)
What is Parr training? I understand mobility and agility training but Parr 🤔
@@TheProofWithSimonHill Aahhh😂. Thank you
If I achieve and maintain zone 2 during a weight training workout, does that count for both weight training and zone 2 or should my zone 2 be separate and strictly cardio? Thanks! Love the podcast!
I actually consider weight training mimic HIIT more so than steady state Zone 2 cardio, especially on my legs days. Do a heavy set of squats raise my HR up to 90% of my max (220-age), then rest and cool down for 1-2 min, letting the HR gets back to Zone 2. Repeat and Rinse with additional sets and other movements such as Deadlifts and whatever I feel like doing. My Fitbit HR curve for the hour long training would show lots of hills and valleys.
hi. i'm wondering in what category can we put the japanese slow jogging called niko niko? is it moderate activity? i do around 30 minutes of niko niko every day, plus chinups, pushups and squats, 1 set to failure for everyone of them per day, every day. plus around 15k steps every day. is it enough for me to be considered medium activity? i'm 43 yo, 168cm, 65kgs
Definitely medium imo
@@Andrew-ug2cy sounds good then. thanks !
Any tips for reaching 15,000 steps? On a workday, I take a quick walk in the morning, walk to lunch and back from the office, and get up from my desk frequently. At night I walk for a bit in front of a video of a virtual walk. That adds up to 6000 steps. On weekends, I take a longer walk, 45 minutes, plus do some chores and yard work. 10k steps.
The rest of the day is booked. I know people who get many more steps, yet I feel like I get more steps than nearly all my co-workers. How do I get to 15k, or even 10k?
@@garyloewenthal i do niko niko slow jogging. takes me around 35 minutes to do 5k steps. i donit at home , from the living room to the kitchen. that's first thing in the morning. usually i listen to a podcast and time goes by fast. then i walk. i take my son to school by foot, then i take him back. i work from 5 to 8 pm. i go to work by foot also. i rarely use the car, mostly for shopping at the supermarket, like twice a week. it's 6:32 pm right now here in europe and i made 16660 steps already. when i'll get back home i'll have around 19k. the thing is i'm living in a small town in romania, where you really don't need a car. however, people here are using their cars even for a 1km distance.
@@garyloewenthal th-cam.com/video/9L2b2khySLE/w-d-xo.html
I think my galaxy 5 smart watch is fairly accurate 🤔
I think he means 300 minutes of exercise a week, not a day.
I gave up with the heart rate monitors. Just not worth it. Zone 2 is a conversation pace run. Zone 3 is harder. Zone 4 is no conversation. Zone 5 is anaerobic. That's my guage now. Can't be bothered to track anything anymore, whether diet or exercise. I'm a lot more consistent now.
Also, there's little nutritional difference between a chicken nugget and a piece of unbreaded chicken flesh, it's a fantasy to think a less butchered carcass is full of some nutritional value. And of course, "soy burgers" are in fact "good nutrition" (to use his language) - I think he'd dismiss tofu and tempeh and clearly thinks bread - as a food concept - will kill. Not the level of nuance of understanding or breadth of knowledge of the topical scientific literature common for your show - gonna drill down on the workout info now and hopeful to take away some great insights!