This clip is from the Huberman Lab episode "Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation". The full episode can be found on TH-cam here: th-cam.com/video/8qaBpM73NSk/w-d-xo.html
Key points from the discussion if you want to revisit. 1. Walk for 2-3 minutes every 30 minutes throughout the day This is more effective for metabolic health than longer exercise sessions 2. Take a 10-minute walk after meals Can reduce glucose response by 30-35% 3. Aim for at least 7,000 steps per day 4. Follow general exercise guidelines: Resistance training: Work all major muscle groups 2-3 times a week Cardio: 150 minutes of moderate activity or 75 minutes of vigorous activity per week 5. Incorporate different types of exercise: Walking Resistance training High-intensity interval training Endurance training Zone 2 cardio 6. Find ways to add movement to daily activities Stand or walk while doing tasks usually done sitting I have built a plugin(for myself) for this auto summary let me know(by hitting like) if you need i will publish to chrome plugin store.
some wrong recommendations there already. NOBODY should be doing zone 2 cardio UNLESS it is required for your specific sport specificity training routine. Why? because it's not health promoting to do endless amounts of this cardio for months on end. Instead, either do walking or do HIT, not anywhere in between unless again because of sport specific requirements.
Can you please do an episode on babies and helping their development? For example, vaccines, sleep training, screen time, heavy metals in baby food/products, radiation from cell phones, chemicals in processed food etc. There is so much fear mongering, misinformation and pressure from social media on how to raise a baby. The rate of autism and other neurological disorders are skyrocketing and there are very few reliable sources to obtain valid, research backed facts about topics like these. As a mother of an 8 month old baby and a die hard follower of your podcast, please help the next generation by getting us parents some science backed advice ❤
Revisiting this after listening to the whole podcast for remembering the key takeaways. As a doctor this seems incredibly logical and relevant to me to the point of being "hidden knowledge" thats almost too good to be true. Will start sprinting again and doing a bit of cardio (i move a lot, always take stairs, do bodyweight exercises and yoga but these types of mitochondrial activation are probably lacking lol)
Quit sugar. You will probably find you feel 10 yrs younger and immediately lose weight. I quit almost a year ago. I lost one entire size. I feel more energetic and no more ugly mood swings. Sugar is extremely toxic - like alcohol.
I think the issue is added sugar. Are bodies were not designed to consume glucose without some form of fiber or fat to prevent blood sugar and insulin spikes.
I stopped sugar 3 years back, feel so much more energetic. There's no sugar rush or temptations. I do indulge once a week, but I still lost 5 kgs without doing any sports just when I stopped sugar, and after 15 kgs more when I started going to gym.
7k steps per day Walking after meals for atleast 10 min decreases blood glucose by atleast 40 percent Resistance training 3 to 4 times a week training every major muscle group 160 minute of moderate exercise
Manual Therapist for the last thirty years, loves to garden and run as well as walk but not after every meal. I still suffer with maintaining my ideal body weight and energy despite my movement. I often say my career is either keeping me alive or killing me not sure which.
Ive lost 40lbs in 70 days with no added exercise or cardio just by strictly watching my diet, that being said weight problems are mostly a lack of discipline and self control. We solved this weight issue over 40 years ago.
Im premenopusal 55 yr old. I excersise at least 5 times per week for tge last 2 yrs. Combo of weights and walking. I have pcos. Im 5"5 169 lbs. The scale doesn't move. The positive is that i feel stronger but i need to lose at least 15lbs. Any studies on women training with pcos? I also dont consume sugar.
Depends on your height and step length. I average about 10k steps 5 miles so about 2k steps to the mile. So as the other commenter said, 3-3.5 miles give or take.
It's 11:30a.m. and I've already gotten over 10,000 steps,... This is a normal day for me except it's a little bit low because I did not go for much of a run today.. Lol
You said obesity doubled but so did gym memberships. Well when you test obesity.. Are you testing how much muscle mass an individual has compared to fat content? Because im a 5’3 woman weighing in at 155 with 20% BF but according to the BMI scale i am obese. I also walk/run marathons, and strength train as well.
As a nurse who had plantar fasciitis, I feel your pain. The only shoes that helped heal my feet were Oofos clogs and slides. The arch support is incredible yet they are gentle on the feet. Good luck!
@@tracirudolph7037 thank you! It has been 6 months, and my PF finally seems to be healing, but I will look into those shoes because arch support is everything!
Look up TH-cam videos on strengthening your feet muscles. I’ve learned wearing shoes will baby your feet and make it worse vs. being barefoot and reteaching your muscles how to work. Try to find a physical therapist for it too :)
I find myself asking chat gpt for many things I hear on your podcast . What about having a podcast with someone from chat gpt and talk about how close is chat gpt and ai systems to deliver accurate information about nutrition supplementation compounds etc etc . I find that it makes many mistakes also like promoting Resveratrol as a very good supplement although we know now that it isn’t doing much if nothing at all…
It is also possible that people who are healthy due to 50 other reasons feel like walking and staying active throughout the day. Walking may not be causing the reduction in disease; it may just be a symptom of health. Similarly increasing gym membership may be a response to rising disease, which is caused due to 200 factors. Without quoting large scale long term randomized controlled studies that are not funded by beneficiary, I am not sure how this discussion is science.
It’s the same old thing. If you are new to health and fitness science it’s good. Huberman already knows all this stuff in his sleep. It was hard for me to watch him act like she was saying something new.
Things have also become too analytical though - for centuries people just got on with lives, ate what they could get hold of, worked hard, reproduced etc. Their bodies worked absolutely fine without analysing every detail of their diet, how many squats they did, or how they should breathe etc . Trying to break down evrything microscopically is becoming unhealthy / obsessional.
But did they really work absolutely fine? While I agree that we probably overthink things now but I don’t think you can argue that people were healthy “back in the day”.
@@jamesgrant Healthy as in their bodies worked for them - of course susceptible to disease etc as all humans are . Some improvements have been made in healthcare, vaccines etc which have helped. However tutorials on how to breathe , how many steps/squats is best ,particular nutritional/fitness protocols, how many macro / micro nutrients one requires is probably unnecessary and somewhat obsessional / unhealthy. There are huge growing numbers of people on medications to treat anxiety/depression and perhaps some of this is contributed by social medias appeal to those who feel they need to Improve / be better when in fact they are perfectly fine
I agree you can create more stress by over analyzing everything to this level. Just eat protein, veggies and fruit and stay active about 30 to 45 mins a day. Walking, running, sports, sex (my favorite cardio workout), etc…
@@ZV_iBlitzkrieg People don't want to waste 10 minutes to hear two people mumbling about the same thing and going around circles without giving a clear answer. Props to you for having too much free time on your hands
Or we could all just eat a ancestrally appropriate meat heavy diet and then include very very low carbohydrate and sugar natural or not I know too many people who have lost substantial amounts of weight and have regained youthfulness strength and happiness just by getting rid of all the sugar , oxalates, falates, and endocrine disruptors in the form of xenoestrogens. The short answer is we’ve been poisoning ourselves making ourselves sick which makes us not want to move end of story
The walk you do around while doing home chores or your BAU work doesn’t count as “walking exercise” There are some other factors to consider, such as your heart bit rate while you walk.
@@backfru hahaha, if only the body works that simple. Forget about hormones, forget that different macro's have different effects on body composition, forget that the body decides how food is used given the state of hormones at that time you were eating. Just forget about all that and lets just call it even with calories in calories out.
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This clip is from the Huberman Lab episode "Dr. Casey Means: Transform Your Health by Improving Metabolism, Hormone & Blood Sugar Regulation". The full episode can be found on TH-cam here: th-cam.com/video/8qaBpM73NSk/w-d-xo.html
😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊😊
@@erinmoore4046
Key points from the discussion if you want to revisit.
1. Walk for 2-3 minutes every 30 minutes throughout the day
This is more effective for metabolic health than longer exercise sessions
2. Take a 10-minute walk after meals
Can reduce glucose response by 30-35%
3. Aim for at least 7,000 steps per day
4. Follow general exercise guidelines:
Resistance training: Work all major muscle groups 2-3 times a week
Cardio: 150 minutes of moderate activity or 75 minutes of vigorous activity per week
5. Incorporate different types of exercise:
Walking
Resistance training
High-intensity interval training
Endurance training
Zone 2 cardio
6. Find ways to add movement to daily activities
Stand or walk while doing tasks usually done sitting
I have built a plugin(for myself) for this auto summary let me know(by hitting like) if you need i will publish to chrome plugin store.
Bro i want that plug in can you release it in chrome web store
publish that plug in asap
some wrong recommendations there already. NOBODY should be doing zone 2 cardio UNLESS it is required for your specific sport specificity training routine. Why? because it's not health promoting to do endless amounts of this cardio for months on end. Instead, either do walking or do HIT, not anywhere in between unless again because of sport specific requirements.
pls publish to chrome store - or share github link
Neh you wrong @@Cenot4ph
I aim for 10,000 steps a day; I’ve done this for just 1 week. I’ve noticed a great improvement in my overall mood.
Best mood i was ever in was when I had to run my daughter to school every morning. It was great.
Can you please do an episode on babies and helping their development? For example, vaccines, sleep training, screen time, heavy metals in baby food/products, radiation from cell phones, chemicals in processed food etc. There is so much fear mongering, misinformation and pressure from social media on how to raise a baby. The rate of autism and other neurological disorders are skyrocketing and there are very few reliable sources to obtain valid, research backed facts about topics like these. As a mother of an 8 month old baby and a die hard follower of your podcast, please help the next generation by getting us parents some science backed advice ❤
Walk and move frequently with a good overall step count. 7K to 12K is excellent. Follow a resistance training schedule you can be consistent with.
Revisiting this after listening to the whole podcast for remembering the key takeaways.
As a doctor this seems incredibly logical and relevant to me to the point of being "hidden knowledge" thats almost too good to be true.
Will start sprinting again and doing a bit of cardio (i move a lot, always take stairs, do bodyweight exercises and yoga but these types of mitochondrial activation are probably lacking lol)
Great video , filled with interesting information. Thank you for sharing
Awesome! I’ve been reading her book “Good Energy “. Glad to see her on Andrew’s podcast
Great ! Thank you for the good information.
I would LOVE to see the two studies she mentioned about exercise chunks vs bites.
Quit sugar. You will probably find you feel 10 yrs younger and immediately lose weight. I quit almost a year ago. I lost one entire size. I feel more energetic and no more ugly mood swings. Sugar is extremely toxic - like alcohol.
How is sugar toxic?
And how does "quitting sugar" lead to weight loss?
I think the issue is added sugar. Are bodies were not designed to consume glucose without some form of fiber or fat to prevent blood sugar and insulin spikes.
I stopped sugar 3 years back, feel so much more energetic. There's no sugar rush or temptations. I do indulge once a week, but I still lost 5 kgs without doing any sports just when I stopped sugar, and after 15 kgs more when I started going to gym.
I am 30, and I have had knee pain since 10 years, it's almost gone now
Alcohol is sugar.
Thank you for sharing this 😊
I have some ideas I can do to improve my health now.
7k steps per day
Walking after meals for atleast 10 min decreases blood glucose by atleast 40 percent
Resistance training 3 to 4 times a week training every major muscle group
160 minute of moderate exercise
What are some suggestions for someone who spends hours driving everyday? Would grip strengtheners help?
Manual Therapist for the last thirty years, loves to garden and run as well as walk but not after every meal. I still suffer with maintaining my ideal body weight and energy despite my movement. I often say my career is either keeping me alive or killing me not sure which.
Ive lost 40lbs in 70 days with no added exercise or cardio just by strictly watching my diet, that being said weight problems are mostly a lack of discipline and self control. We solved this weight issue over 40 years ago.
What’s the starting weight?
Thanks for the info!!😊💙🙏💙🙏
Thanks!
WOW! Thank you!
Does it matter if walking outside or on treadmill ?
I love these two!
💙💯💓
I also State regularly active as I will be doing things off and on throughout the rest of the day and evening
Does stretching has the same effect as walking?
Im premenopusal 55 yr old. I excersise at least 5 times per week for tge last 2 yrs. Combo of weights and walking. I have pcos. Im 5"5 169 lbs. The scale doesn't move. The positive is that i feel stronger but i need to lose at least 15lbs. Any studies on women training with pcos? I also dont consume sugar.
Time restricted eating will help, vary daily eating window from 1-8 hours. Do a 48-hour fast every 2 weeks. Do a 12-hour window every 2 weeks.
Layer upon Layer., across the Board and Precious Upcycle of
Vitality... 😊😊😊💚
Blessings Professor
Physiology
Does doing the dishes after dinner count for activity?
the best podcast
Little and often across the day seems to be the aim
THANKS!!!
Like flexing or stomach contraction while driving as a passenger?
Approximately how many miles would be 7k steps?
3 miles
@@promiseojukwu9325 Thank you!
Depends on your height and step length. I average about 10k steps 5 miles so about 2k steps to the mile. So as the other commenter said, 3-3.5 miles give or take.
Good info!
It's 11:30a.m. and I've already gotten over 10,000 steps,... This is a normal day for me except it's a little bit low because I did not go for much of a run today..
Lol
You said obesity doubled but so did gym memberships. Well when you test obesity.. Are you testing how much muscle mass an individual has compared to fat content? Because im a 5’3 woman weighing in at 155 with 20% BF but according to the BMI scale i am obese. I also walk/run marathons, and strength train as well.
I would love to walk but got plantar fasciitis that will not go away. My dr. Did nothing. How can I walk again?
Get some good quality walking shoes. See a podiatrist for insoles.
As a nurse who had plantar fasciitis, I feel your pain. The only shoes that helped heal my feet were Oofos clogs and slides. The arch support is incredible yet they are gentle on the feet. Good luck!
@@tracirudolph7037 thank you! It has been 6 months, and my PF finally seems to be healing, but I will look into those shoes because arch support is everything!
Look up TH-cam videos on strengthening your feet muscles. I’ve learned wearing shoes will baby your feet and make it worse vs. being barefoot and reteaching your muscles how to work. Try to find a physical therapist for it too :)
Nice video
I find myself asking chat gpt for many things I hear on your podcast . What about having a podcast with someone from chat gpt and talk about how close is chat gpt and ai systems to deliver accurate information about nutrition supplementation compounds etc etc . I find that it makes many mistakes also like promoting Resveratrol as a very good supplement although we know now that it isn’t doing much if nothing at all…
It is also possible that people who are healthy due to 50 other reasons feel like walking and staying active throughout the day. Walking may not be causing the reduction in disease; it may just be a symptom of health. Similarly increasing gym membership may be a response to rising disease, which is caused due to 200 factors.
Without quoting large scale long term randomized controlled studies that are not funded by beneficiary, I am not sure how this discussion is science.
Can we worsen our metabolism? Tired of eating 4000-5000 calories a day to barely maintain/gain weight
Yes, by doing a lot of cardio and eating an unhealthy diet. Just take up running, which will cause your body to lose muscle and kill your metabolism.
I walk 20,000 steps 5 days a week give or take 2-3000 and I never lose weight but in saying that I don’t watch what I eat and I’m 58
Evry individual is different 😮....one need to listen to his/her body to make understand what his/herbody needs ..be it food , exercise and sleep
It’s the same old thing. If you are new to health and fitness science it’s good. Huberman already knows all this stuff in his sleep. It was hard for me to watch him act like she was saying something new.
The point is to educate viewers not educate huberman
The upside of not having a car nor patience for waiting on a bus is walking everywhere.
Who has time to do that?
Things have also become too analytical though - for centuries people just got on with lives, ate what they could get hold of, worked hard, reproduced etc. Their bodies worked absolutely fine without analysing every detail of their diet, how many squats they did, or how they should breathe etc . Trying to break down evrything microscopically is becoming unhealthy / obsessional.
But did they really work absolutely fine? While I agree that we probably overthink things now but I don’t think you can argue that people were healthy “back in the day”.
@@jamesgrant Healthy as in their bodies worked for them - of course susceptible to disease etc as all humans are . Some improvements have been made in healthcare, vaccines etc which have helped. However tutorials on how to breathe , how many steps/squats is best ,particular nutritional/fitness protocols, how many macro / micro nutrients one requires is probably unnecessary and somewhat obsessional / unhealthy. There are huge growing numbers of people on medications to treat anxiety/depression and perhaps some of this is contributed by social medias appeal to those who feel they need to Improve / be better when in fact they are perfectly fine
I agree you can create more stress by over analyzing everything to this level. Just eat protein, veggies and fruit and stay active about 30 to 45 mins a day. Walking, running, sports, sex (my favorite cardio workout), etc…
6:04 2 minutes of movement every 30 min
❤
Someone hit me with the cliffnotes
Its a measly 12 minutes 😂
How bad is your tiktok attention span
Watch at 1.5 speed.... simple
It may not be the walk itself but being outdoors and using UV from the sun
@@ZV_iBlitzkrieg
Naw, I’ve never used TikTok but I’m still not watching lol
@@ZV_iBlitzkrieg People don't want to waste 10 minutes to hear two people mumbling about the same thing and going around circles without giving a clear answer. Props to you for having too much free time on your hands
Gym memberships does not equate Watts.
Or we could all just eat a ancestrally appropriate meat heavy diet and then include very very low carbohydrate and sugar natural or not I know too many people who have lost substantial amounts of weight and have regained youthfulness strength and happiness just by getting rid of all the sugar , oxalates, falates, and endocrine disruptors in the form of xenoestrogens. The short answer is we’ve been poisoning ourselves making ourselves sick which makes us not want to move end of story
ONLY 1 IN 5 work out enough/week, to the very low bar USG set! Not 80%!!! 20 only.
Take iodine for your thyroid to regulate your metabolism.
Lewis Frank Harris Margaret Martinez Brenda
Gym membership does NOT equal people are using the gym. 90% are rarely using their gym!!!
Probs just eat metabolic cheese.
Genuine question: why do people pronounce Alzheimer's as "all-timer's"? It is making me second guess myself, haha
But @kurzgesagt was saying that exercise doesn't do anything, stop spreading misinformation!!! /sarcasm
bullsheet...I worked at a warehouse where I was walking ALL DAMN DAY and still gained fat. It wasn't until I started hittin the gym when I lost it.
The walk you do around while doing home chores or your BAU work doesn’t count as “walking exercise”
There are some other factors to consider, such as your heart bit rate while you walk.
you loose fat through diet sustainably, everything else is short term
Did you change your diet too?
Then you weren't in a calorie deficit
@@backfru hahaha, if only the body works that simple. Forget about hormones, forget that different macro's have different effects on body composition, forget that the body decides how food is used given the state of hormones at that time you were eating.
Just forget about all that and lets just call it even with calories in calories out.
She is a difficult speaker to listen to! I tolerated 60 seconds of her!
Excellent. A lot of the missing pieces touched on here. 🧩