Strange, as pull ups are much more difficult than a push up i would assume you would do double the amount of pushups than pull ups but still awesome. Congrats and keep on crushing 💪🏻💪🏻
@@Mr47CRO maybe pushups are harder on his shoulders/wrists? I had a bad wrist break and now I can only do knuckle push ups. I imagine that at that age joint mobility will be a big factor. But yeah, most people can definitely do many more push ups than they can pull ups
These last few years the literature on sleep has increased and it seems to be at least as important as those. I would think of it as an enabler of exercise and nutrition. Why nutrition? How much you sleep (and how well) directly impacts the partioning ratio of fat/muscle.
Last year I watched this video the day it dropped. Something clicked. Shortly after I took my health and fitness into my own hands. A year later, I've dropped 95 lbs, put on around 10 lbs of muscle, and sitting around 15% Body Fat. I have a steady fasting and meal plan, hit the gym 3-4 days a week. I don't even get on the scale or measure myself any longer. Just living this new fit and healthy life. I don't see eye to eye with Dr. Attia on everything, but he and his book were instrumental in my new knowledge and life altogether. Now, I'm training for the greatest sporting event in my life! It's the sporting event of being strong and healthy @70 & Beyond ....the event starts Feb. 17th, 2051when I turn 70 years old.
My grandad was diagnosed with a sickness at 55, the gave him up to 5 years life, he walked everyday for 2 hours, died at 92 at home, fell asleep reading the paper.
@@danodonnell7218 My own imuunsystem is cappable to take of my body and health! Been doing the wim hof method for 3 years! Never been sick ones, without al the stuff you name above 👍
My Grandad recently died at the age of 93, and was an avid cycler. Even when he was 92, he was still smashing out sessions on the stationary bike. Dude was an animal. I feel like he was blessed with good genetics, and then doubled down and stayed fit as well. Worked out well for him. I hope to live to 100.
My grandad died at 102 admittedly he never drank or smoked but he also didn't work out. He ate like a bird and was stick thin. Attia thinks he has all the answers for longevity.. I'll start listening to him when he hits 💯
I had to retire from construction at 62 because of constant pain in all my joints. At 67 I started swimming 5 days a week and chair yoga 4 days a week. Now at 72 after 2 knee replacements, I still keep up that routine and added workouts in a gym with a trainer 3 days a week as well as a 2-mile walk after dinner. I feel younger today than the day I retired. My wife also started this routine and has increased her strength and endurance.
That's amazing. How long did it take to feel like you were making real progress with yoga. I'm 20 years younger than you but I'm sure you're better than me because I'm struggling with it!
I struggled with yoga and still do. My teacher says that everyone has limits to their flexablity and endurance. I am still learning and improving. @@SP79GB
Now 71, I began exercising seriously at 25. Weight lifting. Hiking. Eventually swimming and small triathlons. Hubs and I were on motorcycle when hit by a deer 7 years ago when I was 64. Broke some bones but the ER doc told me if I hadn't been as fit as I was, it would probably have been way worse (yes we had on helmets). I am back in the gym, kayaking, hiking, swimming. Loving life and thankful.
My grandad ran and did bodyweight exercises until he was 75. Now he’s 85, still walks 2 miles a day and climbs on his own roof fixing shit. He always ate healthy too, but his physical condition at an advanced age is impressive.
My grandmother is 96 and doesn't do a damn thing lol. She never was active, walked before she hit 90. Ate meat, doesn't care about organic. But she never drank or smoked, so maybe that's the key.
My dad learned hapkido in the Korean war. He is 84 now and can still kick me in the head and or take me down and submit me. He works out every day and trains his forms like a madman. My hero and true badass.
My great grand-dad is 103 and helps 'old people' in the community with their groceries and stuff, and cleans his own gutters even though he fell off the roof and broke his hip about 8 years ago. He managed to recover and is as spritely as ever. He was always just an average guy, and still is an average guy other than being old (he still drives, and he is obsessed with his iPad lol). Oh other than he and his wife har 5 kids by the time they were 23!! D: When it comes to very old folks who are still healthy there seems to be no one thing you can point to and say "ah, that's what they all have in common" because they're all so different!!
My wife’s great grandfather passed away at 103 years old. He contributes as long life to always owning a dog. They keep you in a positive playful mood, and always want to go for a walk.
My grandmother lived to be 105. Contributes that to no daily walking, healthy eating, no smoking or alcohol & never took a medication or vaccine. But her #1 was surrounding herself with children throughout her life. She was a schoolteacher who got her drivers license at the age of 70!!!!
The one downside to longevity that my grandfather (94 years) was he outlived all his close friends and two of his siblings. In his youth he boxed, played baseball,football and apparently dancing was very popular with my grandmother too. He was always going to the spa and working out his entire life until he stopped driving. He loved to be outside and would hunt and fish from daylight to dark without ever complaining. He was always interacting with people and loved to joke around and laugh. I always said he had too much piss and vinegar to die.
My dad is a physician, and he's had a saying for a long time: "There are no obese eighty year olds." (At least there are none that he sees in his practice.) Diet and exercise man.
Yes, there are a LOT of obese babies to 16 year old kids. Fatty liver growing with kids, diabetes growing in kids,....too much junk food and not enough movement
I'm 53 and healthy. Started exercising seriously in the last 10 years and cannot emphasize enough how much it's changed my life for the better. Mentally and physically improved my life beyond measure. I wish everybody could feel this.
I'm 52 and have been going to the gym doing weights for 35 years and doing cycling cardio for 30 years. And I eat healthy. I don't know what it's like to be out of shape in any way. One change I made a few years ago that made me feel a lot better was cutting most of the meat out of my life. I now eat meat twice a week max. I feel way better. And I was super healthy before.
@@ActionHero29 all I can say is that in the beginning I was trying to replace meat. Oh my god what will I have instead of meat?!… Then it goes on and you realise what a bollocks question that was. You realise you’re not trying to replace meat any more. I’m so glad I’m past that first stage where I was trying to replace meat. It will just pass. Chuck in mushrooms maybe? Tempeh? Nuts? I chuck in all three in my huge bowl every night. They heavy-up a meal. Beans make a meal heavier as well. The seven ‘blue zones’ in the world where people live the longest (and have been studied to hell) have three things in common: Beans - eat beans like they’re going out of fashion. They’re ALL over 70% carbs (all this keto shit can make you lose weight but it’s not a diet for longevity) They only eat meat on special occasions and even then not much And go for variety - a tonne of research has shown that the optimum for gut bacteria is to get 30 different plants into your gut per week. Btw walnuts and almonds would count for 2, not 1; ‘nuts’. Variety is a struggle for me. 30 is a lot. Also - bacteria make vitamin b12. So the natural world is full of b12. Cows eat grass full of b12, hence their muscles are full of b12. Then we eat their muscles and grab that b12. These days we live in a super clean world making war on bacteria. When you cut meat you’ll drastically cut your b12. So take some couple of times a week on an empty stomach. Cyanocobalamin.
Thank you Dr. Attia! You are not only a good Physian but also a good motivator and an educator. You have enlightened my life. I am a 62 year old male; I walk 10 miles, fast and exercise regularly and I feel better today than when I was in 40s.
I just turned 70. I have lived a lot of his program since age 51 after a mild heart attack. I changed my lifestyle with a focus on diet and exercise. I lost 75 pounds. By age 56 I was running and doing the gym 6 days a week. Up until age 67 I was playing full court competitive basketball with serious ball players in their 20s and 30s. I ran half marathons and did a lot of backpacking and hiking. I have had wonderful experiences and made many wonderful friends. I think this guy has a lot to offer but here is my addition. Age and heredity will catch up to you. Vascular disease, heart attack, and stroke is prevalent on both sides of my family. At 60 I began an annual full cardio checkup, stress treadmill, stress echocardiogram, and metabolic check. At 67 there were indications I had some blockage. I opted to go to the cath lab. I got 6 stents. I was 90 percent blocked in a main artery. I am still very active and I am working my way to whatever that highest level is I can reach. I have no restrictions medically. I think leveraging both this guys program with modern medicine is a good way to go. One more thought … avoid recreational drugs and cigarettes. Those are very detrimental. You may think it makes you cool and maybe it does but it adds a lot of risk to not living a full healthy life.
Much of our cvd is driven by epigenetics as well. I would really keep inflammation low with keto/lo carb and opt for CIMT testing and calcium score over stress tests as they are fairly useless in detecting progress of calcification of the arteries. See Ford Brewer M.D. of Prevmed on reducing plaque build up through diet, he was the head of Hopkins preventative medicine department and runs a clinic in Kentucky now with lots of experience with CVD, etc..My family "weakness" is also cardiovascular and I have found great benefit by eliminating all processed food, sugar, seed oils and grains, returning to more Paleo type eating, and stay off the statins.
@@harrywensel8456 Thank you! Just wondering what to look for. My BP is low and by all accounts I am very healthy but have strong family history of heart disease. I try to watch it closely and live as healthy as possible staying very active as much as I can! Again, thank you for your story and the response!👍
All jokes aside, this podcast and these type of guests are the most important thing to these current 3 generations we will ever have. Truly… honest conversations with experts like this are something we should have to pay for. Listen with no ego, figure out what’s right for you and get to the damn work. Thank you Joe Rogan
@@ivartorr1469 you know what he means, but here, let me rephrase: The widespread easy of accessibility is unprecedented, substantial, & invaluable & should be valued as such
My personal belief is it comes down to 5 things - First, find a routine and/or exercise you enjoy, if you don't enjoy it, you won't do it (at least over the long term). How many home exercise 'machines' have turned into clothes hangers, how many gym memberships go unused after month one? If you don't enjoy it, you won't do it (human nature). Second, be consistent. This ties in very closely with number 1. If you enjoy it, you will do it and it won't be a "chore" that over time you loath. Being consistent means not going to the gym in late April for 60 days to "get in shape" for the summer, or not doing one of these 90 day challenges or routines, but making it a part of your day to day routine year round. Third, push yourself outside your comfort zone. Unfortunately most people have no idea what that is or how that feels, but pushing yourself past where you feel comfortable is what brings you to new levels or pushes you past a plateau. This is not something you need to do every workout, but you should do it at least once a week. Fourth, mix it up. What I mean by this is if you are into running, change your route, mix in sprints at the end, change the distances once in a while. Same if you weight train, change up the exercise/lift, use dumbbells, change up the order of the routine or change the splits that you do every few months. Last, and probably most overlooked, diet.
I’m pushing 63 and do the six basic kettlebell moves 2x a week with jump rope in between sets. I feel like I did in my 30’s to 40’s when I swam religiously then switched to trail running until I discovered kettlebells and joe Rogan interviews. complete physical every year with A1c holding between 5.7-6.1. But my great grandma lived to 102. She smoked one Kool cigarette after every meal, walked as much as she could around the family compound in the Philippines and listened to classical music. When I asked her what her secret was (I was still a teenager) she told me “evrything in moderation except one thing…” “….sex, get as much of it as you can as often as you can …and then she laughed long and heartily”. Rest In Health great grandma, you definitely earned it !
zone 2 is considered to be conversation pace in any kind of aerobic activity. I know people love to meme on pelaton bikes, but my apartment complex got a bike 2 years ago and it has been amazing for my cardiovascular health. i do most of my rides in zone 2/3(easy/steady pace). People think for cardio workouts you need to be out of breath the whole time which is crazy. Most cardio work should be done at conversation pace or zone 2.
Even just walking 4-5 times weekly will change you. Walking is the foundation for everything. I'm 50 and I started walking during start of pandemic 30 min 4-5 times a week and lost 20 pounds and toned up my legs in a matter of months.
If you combined that walking with physical activity such as gardening and did 5 minutes of intense exercise a few times a week it would be as beneficial as playing a competitive sport.
I would consider myself a very active person and whenever people ask me for advice I think they want the magic bullet exercise routine that's gonna change everything. Instead, I tell them to have patience to wait for results over years and just start making very small changes. Walk a little more, drink a little more water, sleep a little better, eat a little bit of more nutrient dense foods, and then up that amount in a month or two to let your body get used to the habit, and then repeat that cycle for years and years. But yes, to your point, walking is the KEY when it comes to a baseline activity that you can always do until you die.
I started taking nightly walks during the pandemic and I went from somebody who got exhausted not even walking a half mile to easily walking multiple miles if I feel like. Its pretty amazing to just put on good music and walk. Totally neglected that kind of stuff before ( I was not overweight or anything but just didnt exercise really at all)
Good job on your weight loss! But when you lose that much weight from just walking tells me you were a soft below average mess. Throw in weight training and actual high intensity exercises and it will blow your mind.
I been working out since I was 20 and I am now 65, swim, run, train in Muay Thai boxing, weightlifting, addicted to exercise. My best friend suffers from depression and takes many meds, I finally talked my friend into exercising and she started climbing stairs, huge difference in her mood, much happier and off all her meds now.
00:00 Exercise is the most important longevity drug. 01:01 Strength is more important than muscle mass for reducing mortality. 02:00 No point of diminishing returns for strength. 02:31 Zone two aerobic base and VO2 max training are recommended for cardiovascular health. 04:44 Consistency is key for cardiovascular activity. 05:27 Minimum effective dose for zone two is 45 minutes, four times a week.
I 100% agree that exercise and diet are the most helpful natural "drugs" on earth. Personally I went from being a 335 lbs depressed, anxiety attack having teen to a 175 lb lean and muscular young adult now all through changes in diet, exercise and discipline. I live an athlete like lifestyle now, consisting of morning strength training sessions and afternoon 6 mile runs. Not only do I look good but now I think extremely clearly and have loads of confidence. Anxiety and depression are gone for good. Hope this helps someone.
@@findtom1 I was 17 when I reached my heaviest weight of 335lbs but started getting serious about weight loss at around 19, when I decided to do something about my situation, lost all the weight in about 2 years of constant calorie counting, cardio and weights. Now my routine is a bit more structured. Anyone can do it, just have to be willing to go through physical pain, psychological torture from not eating until satisfaction and being consistent overall.
Been training since I was early teens 39 now. Trust me when I say I CANNOT thank myself enough for the work I've put in BIG UP to ANYONE and EVERYONE getting after it!
@@theepsteindiaries Why so salty? The goal isn't immortality, it's quality of life. Injuries start coming fast as you get older. Keeping up strength and mobility just wards them off longer, allowing a more pleasant and independent life as you age.
Good to hear. I lift weights five days a week and also do lots of cardio. Six months a year I do long distance backpacking. Well into my 60’s and still doing 20 plus miles per day carrying a full pack.
@@drummerboy7201 Yeah pretty much. I get up generally at 5am and hit the trail at about 530am and hike 12 to 14 hours with my hound mix Maggie. We both love it. Starting early allows us to take it slow and take plenty of long breaks. I would add if it was not for ultra light gear I could never do this. Back in the day my pack would weigh over forty pounds now it’s between 14 and 20 pounds. Take care
Jack Lalanne was, literally, saying all of this stuff in the 1930's. He was recommending strength training when doctors and athletic coaches were telling people that lifting weights will ruin your joints, make you stiff, make you muscle bound, make you slow, etc.
Every time I see my grandpa I shout... " take a hike". because I want him to live forever. For some strange reason, he called me rude refuses to talk to me.
i got back into lifting earlier this year. 6’3, 200 at the moment. I cannot overstate the positive effect this has had on my physical AND mental well being. Gives me a routine, a goal to get after. Keeps me motivated, lets me see progress. And looking stacked boosts confidence. I’ll work on putting on 10 more pounds, then maintain.
I am 46 years old next week. I do an hour of moderate exercise on average five days a week. Two days a week I do intense workouts in the form of the “Murph”. I’m 6 2”, 210 pounds. I’m very grateful that I continue to do this each and every day. I pray to God that I’m able to continue this the rest of my life. One day at a time
Deffo it’s all about consistency I’m 48 I try to do 20 minutes every day. I’m no joe rogan but I’m slim no beer belly and I can swim and run and cycle well
Growing up in Punjab we had sort of a shrine on 3-4 acres in our village, there was a Baba figure who took care of the land with hand tools, the landscaping looked perfect for the whole land. He would slowly continue to weed, and take care of the land throughout the day, always calm. He looked slim and carried an aura about him. He died around 90, was still carrying out his routine work 2 weeks before passing away.
I’m 73 and had run marathons since I was 29. Knees finally gave out and now can only walk 5-7 miles a day at about 16 minutes per mile pace. I also do body weight and kettlebells. Can still crank out multiple sets of 30 push-ups, 12 dips, and 7-8 pull-ups. I’d like to be able to do more but we do have to have realistic expectations and adapt as we get older. I look at other guys my age (and even younger) and still feel pretty good about myself.
Check out KneesOverToesGuy here on RUclips. You can rehabilitate your knees and bulletproof them at any age. I'm not saying you can hop right back into running, but you can definitely alleviate pain and make day-to-day tasks even easier on your stronger joints. Keep at it, sir! I plan to be just as active at your age :) thanks for the inspiration
Leg (squat, press) Push ( bench, dips) Pull (rows , chin-ups) In any form weather if it’s machines, free weight, static contractions. With high intensity and you are set!
I’m 47 years old and undergone a recent body transformation in the last 3 years. I used to have many minor ailments like sore joints, high cholesterol and even random skin growths from 20+ years of not exercising and eating healthy. It’s now all gone. Even my physical appearance shaved off 10 years, no longer looking like a middle aged pudgy man. And this doesn’t even factor the major mental changes that happens. So yeah, I think the body deteriorates physically and mentally when not exercising.
@@ohjaysimpson397 I mostly eat chicken breast, steak, and salmon. I don’t count calories but I just pick a couple of restaurants and eat the same thing every time. I think the biggest contributing factor to my ailments going away is eliminate processed sugar from my diet and daily exercise. Hope that helps!
Well done. I agree. Fitness workout is the equivalent of tens or hundreds of thousands of dollars of plastic surgery. Older dudes being in shape is so rare that people assume you're younger as so many of our similar aged peers have let themselves go.
God bless Joe for all of his podcasts! Such a gamechanger. I walk 6 miles everyday and listen to his podcasts. I lost 12 pounds and gained muscle mass as well. Learned so much, thank you Joe Rogan!
39 yrs old and started working out religiously last 2.5 months. After I ended up with high blood pressure after covid and gained weight those pandemic years. In the past I was always overweight but excercised. Last 3 years I screwed myself up by becoming sedentary due to my job and pursuing certifications in IT where you're always learning and SITTING DOWN. Long story short after my health issues I changed my diet and lifestyle and agree I improved my life really quickly. After 1 month I already started seeing results and Im down almost 20 lbs. Never again will I neglect my health and like everyone is saying move your body more.
Sprints are the best to get in great cardiovascular fitness hands down!!! In the military we did what was called 60/120’s….you run as fast as you can for 60 seconds and then walk for 120 sec, repeat this 6-8 times 2 times a week! When I was 40 years old and still in the Army I maxed out my yearly apft ( army physical fitness test ) 2 mile run doing 60/120’s! Finished 2 mi run in 12min 20sec!
@@HanlonsRazr Well….how about you just try and you’ll see for yourself! That’s the best data! It’s well proven that HIT training is best just look at a sprinter v a marathon runner!! Who looks in better shape?? Sprinter hands down!
Nope. When it comes to cardiovascular fitness, nothing beats zone 2 training (easy + steady long runs). The research is clear about this ( ruclips.net/video/osiNVbgBXmA/видео.html ) Sprints/intervals only make sense (if ever) for trained athletes, i.e. people who have already built (and ideally are maintaining) a respectable aerobic base - which I suspect was your case as a member of the military - and want to improve mitochondrial function as far as lactate tolerance and clearance (above threshold) but also running economy at these higher paces (mainly through neuro-muscular adaptations). Coming back to your specific case, what essentially happened is that you already had a decent (though not great) aerobic fitness level and decided to cash-in early by focusing on interval sessions (not sprints, since your reps were well above 30s). As a result, your VO2Max and running economy improved significantly but your aerobic and lactate thresholds didn't improve as much. You essentially peaked early and from that point on, just maintained a similar level of performance (with very slight improvements at best). That's why your 2 mi race pace (above your threshold) was still below a decent marathoner's race pace (definitely below his threshold). This is a dead giveaway that your training didn't actually improve your cardiovascular fitness nearly as much as you thought. To give you an idea, if you had trained seriously in zone 2 as a foundation to those intervals (90/10 to 80/20 intensity distribution) for the year leading up to that yearly test, running 12min20s for 2mi wouldn't even have felt like a race effort. If you had one of those running smart watches, it would've mistaken the race for an "unproductive" session 😂 That's what "great cardiovascular fitness" looks like.
@@maloxi1472 as someone who knows about this subject, would you be able to recommend either the Echo Bike or BikeErg for a machine to help me to not get out of breath so fast when walking up a few flights of stairs? My wife and I (late 20s) are looking to purchase one machine and don’t know which suits us.
Nurse here and not as smart as this guy but my observation of this in patients at the bedside this is 100% true. Even more so than being a little overweight, and even the patient’s real age. Mobility and continuing to be active as you age is by far the most important thing. So the fact that we set up our society to have no good walking paths, bike paths, sidewalks, walkable suburban areas and shops in the US is just absolutely devastating. Everyone takes their car everywhere to the point where walking and biking become a hazard to be run over.
You are absolutely right. Similar city design here in Canada, mostly, and unfortunately. Too many opportunities NOT to walk or bike safely to a destination and back. Not enough indoor recreational gyms or pools for fun fitness. And a society with advanced technology that should have seriously reduced work week hours and increased rec. and leisure time for our own collective health and well-being is a crying shame that it hasn't happened yet. But I do know the reason - it's the system itself that has messed up incentives. So we can help each other out now, with what we have, and also work towards positive change for the future.
That’s because aside from the older cities, America was built around the invention of the automobile. So roads got built for cars, towns and suburbs got built around roads, and people can’t walk anywhere and must ride in a vehicle to get anywhere. It’s really unfortunate. Unlike other parts of the world where wherever you live, it is very walkable. America is totally unwalkable and can even be dangerous such as getting run over, shot, kidnapped, or attacked by some loose pit bull.
In many respects the same is true here in the UK. There is a general hatred of cyclists from car drivers, despite the boom in popularity in cycling in recent years. Ironically one of the other problems now are electric scooters. Journey’s that people used to walk they’re now just scooting, which requires zero effort since you’re just standing largely immobile. Meanwhile very few car journeys have been replaced by scoot journeys. That’s what the general data shows.
Exercise needs to be an active part of your life, not just a 2-5 week training plan starting on January 1st. People need to rewire their brains to love exercise. Do things where you see results.
Yes. So many people view exercise as a transitory thing that helps them transition from "out of shape" to "in shape." With that mindset, they will not be able to rewire their brains. They'll stop exercising once they see a little improvement, then the cycle will repeat.
@@SpookyApparition Exactly. I've been mountain biking since about 2010 seriously and have 25k miles in, and I notice a fitness decrease when I don't ride for a week or so, but I'm always amazed at how fast the strength comes back. Base fitness and muscle memory is a thing, my legs remember past rides and adjust accordingly. It's wild how the body adapts. And the human body has many plateaus, people hit the first one and get complacent.
some people have religious awakenings ... when my older brother moved back home and put his weights in our garage he put up the four weider posters of different workouts and showed me how to do the first one properly ... total spiritual awakening ... nothing like physical exercise to wake up your senses ... was 13 at the time in 76 ... fountain of youth ... rock on people ...
My dad turns 60 this year and he's going to the gym almost every single day, running half marathons and looking better than me and most of the rest 20-years-old in my gym. He's a non-drinker and non-smoker for life which is also huge.
I suspect he has great genetics for longevity and fitness as well. Meaning if he sat in a chair watching TV all day, he would still be on the skinny end of the bell curve. I think the speaker avoids this aspect; correlation does not equal causality.
@@davidkariu2330 do you train with proper technique? Also are you training too much everyday? Genetics don’t determine whether or not you have an easy or hard time building muscle. They determine what your muscle will look like once it gets developed.
My father has diabetes, high blood pressure, arthritis and all because of colon cancer. I have kept my father on the go. He works out his own way and I bought him a trek mountain bike. He’s been 15 years on the go and with all those deseases and he tells me “i have to keep going if not I’ll go to shit”
3:31 Zone 2 - minimum 3 hrs/wk 4-45min sessions Stationary bike or other cardio equip. 1 session of V02 max/wk via 4x4 protocol= Do 5 sets of 4 min highest you can sustain; 4 min recovery-repeat.
@@ralphdeshon9710 You three are amateurs. I strap 20 pound kettles to each nut and do pullups off the side of my house. My neighbors love me, especially the ladies.
Man good info. At 38 I keep it simple with consistent burpees , jump rope, basketball, and two 35 pound dumbbells. And most important a decent diet. I’m not held to any particular label but just mainly water and fresh produce. Lean meats. Keep the crap to a bare minimum. Cheat days with an occasional pizza or something. My downfall tho I consume more alcohol than normal. I can go weeks and months without but will then binge for 3-4 days. I gotta keep that in check. Other than that I feel great Let’s all live a healthy life. Being active is key
bro, we are the same. I just came of a 4 day binge...Ive started a new thing now where Im not allowed to have back to back days over the weekend. So if I drink on friday I cant drink on saturday etc
I have a Pt 102 years old. He started exercising at 82 every morning. Says he is in better condition now than when he was 82 . He drives, walks no cane or anything , mentally intact . Looks like he’s in his eighties and in good condition
His general premise of greater strength = greater longevity is also very well supported by inpatient and outpatient research on elderly people who become ill or get badly injured and their chances of recovery. Frailty is a highly superior metric in ICU outcomes research when compared to biological age or many serious comorbidities. Take care of your body and never stop being at least somewhat active!
I wonder if there is any degree of correlation bias involved. Could be possible that people who are in poor health are weak as a consequence and die earlier from their poor health, whereas healthy people are stronger on average due to not suffering health problems or muscle atrophy/cardiovascular issues and have a longer life expectancy. I think if there is any bias it's very small, but I think it's interesting to consider.
My analogy is I want to go into the 4th quarter with a lead and a strong defense. It's inevitable that we will find ourselves at the mercy of age, it's best to enter that world as healthy as possible so you can recover faster.
Squats Push ups/Dips Pull ups/Chin Ups Core exercise 3x a week Walking 20/30 mins a day Works for me. Nothing glamorous but it works for me. Keeps me lean and fit at 38
I have a goal to live past 100 and fit. I'm 58. I do 50 pushups non-stop and 100 to 200 push-ups daily. I linked push-ups to my bad habit of drinking 6 cups of coffee a day. So each time I went to get a cup of coffee I did push-ups. Now I do 40 x 3 pushups daily and coffee is down to 1 cup a day. I also do 30 yoga poses and 4 breathing exercises, every morning. I can hold my breath for 2 minutes and can run up 6 storeys in 45 seconds. I hope to be able to walk up 6 storeys at age 100, in 3 minutes (half a minute per floor).
I knowe this counts as nuritition but I feel it should be a stand alone topic.. HYDRATION.. Make sure you guys are drinking lots of water throughout the day. We're made up of 75% water after all.
@@GeneseeBen it’s the hardest one for me. Not using technology for an hour before bed and staying consistent on when I go to sleep and wake up is very difficult especially in college. I just think it’s dumb that people take a ton of medications to try and “maximize their health” when they don’t even try to do the basics properly
There is a really good book on the subject called "Younger next year". It has some great information about exercise and getting older. The real key is consistency. If you can get yourself as addicted to exercise as you are to that morning cup of coffee you can be healthy. Go ahead and break your sugar, sodas (yes, even diet sodas are garbage) and fast food addictions and back off processed food. After three months you won't crave them anymore.
When I ran my first Half Marathon, their was this old guy who I thought was 60 running with me almost the whole time talking....sometimes I would lose him on hills but then he would be back...he even stopped to pee and caught up with me....I finished just under 2 hours and he finished at 2 hours....He was kind of limping, told me he is 74 and just had knee surgery 4 months ago.....this run was just part of his build up to the Boston...I would love to be 74 running with people in their late 20s!!
Male, 61 years old. Typical workout, 6 or 7 days a week: 25-minute brisk walk, stretching routine, light weights, 50-75 pushups, 30-second plank, 50-100 crunches with exercise ball. 30-minutes on recumbent bike for bad weather days. Fit and firm, excellent blood pressure and cholesterol. I also diet well.
Amazing, I’ve never heard someone explain it with such positivity. Actually gave a contrast . Both diseases and diet and fitness have there influences. Opposite of the media who only report the negative side of anything and not necessarily the news or should I say the current situation. During our outbreak they should have been hammering us with all the good things we should be doing and some positive news which would actually help, opposite of stress and anxiety.
anyone can workout when you're young, but it's those years after 50 that really matter. Those years are difficult mostly from a mental motivation perspective. That's the real key, once you've unlocked how to motivate the mind, the body is easy. I would rather hear tips on how to stay mentally strong and motivated
Iuke change you're rutine swimming to running to kayak to walking to biking but keep to the basic three to four days a week 3days for older folk n four for under 50 stay fit America 🇺🇲
I agree. I recently WOKE UP out of a very oppressive high controlled DOOMSDAY CULT. MY ENTIRE LIFE WAS TURNED UPSIDE DOWN 🙃...I became suicidal and have been literally in SHOCK from the TRAUMA. I was in this DOOMSDAY CULT for 50 years 😔 called the Jehovah's Witnesses. Mental Health help after 50 is very important. So many are suffering from depression WITHOUT any type of trauma, let alone with people who have or is experiencing trauma. Mental health needs to be spoken about more these days than not.
In my 20s I was unhealthy and fell into mental health issues, alcoholism & addiction. Sober for 3 years and came off my final prescribed medication 3 weeks ago. I'm 33 now and began taking my regime seriously. Doing walking & yoga daily, sometimes with cycling & with pushups 3 days of the week. Hoping to get fit enough to someday do 5Ks, 10Ks & who knows, maybe more one day. Stay Hard.
If you're able to do so, walking is by far the best form of exercise long term. If you study all the areas of the world where longevity is the highest, the cultures almost invariably have people who consistently walk each day and many are well into their 80's and 90's. It's almost a religion to them. And they walk miles, not yards. It's easy on the joints, keeps your weight stable and there's so many mental benefits to add to the experience. I walk every day and will continue to do so until I can't anymore. Use it or lose it.
I always find this guy to be super interesting and informative. I wish I had a doctor who knew and cared this much about physical fitness. Also I don't think anybody has mentioned his shirt which is a reference to the movie, Tommy Boy.
This was great and very informative. In my opinion,and also from looking at other research - it becomes almost more important to do strength training and keep your muscle mass as you age. The problem with all the aerobics, while great for your heart , is that it can have a catabolic effect. And not to mention the fact that as we age we lose muscle mass each year. This is why when you see old people fall they wind up breaking things. So it’s important do some bodybuilding and strength training type exercises along with your aerobic routine. Personally, I would put it ahead of aerobics for most people. The increased strength will help them to better perform the aerobic exercises
Strength is important, especially for older women or people susceptible to osteoporosis, but the research overwhelmingly shows longevity benefits to having a higher vo2 max. The same data just isn’t there for strength training. Yes, sarcopenia is terrible, there’s just limited data supporting the idea that strength training in youth will help prevent it in older age.
Absolutely love pushing the limit with my workouts, I’ve found a good mix between weight lifting and body weight/HITT that leaves me feeling amazing after workouts each time
I’m 76. I go to the gym two days a week and run on a track 4/days a week. I ran a ten k last June. I’m running very slowly for a long time. It keeps you in zone 2. But time on your feet is the most important.
I'll be 80 next May 2023. I have always been physically active...high school sports, US Army, etc. As I've aged I can't do the things I did at 25, but I still workout at the gym 3X a week doing weight training, cardio 3X a week walking my hilly neighborhood 4 miles, and swim 2000 yards on Sundays. My favorite winter sport is downhill snow skiing and I get in about 20 days of that when I'm not doing the other things. If someone has never had a good exercise program, for sure it's harder to start later in life, but as the doc says, there will always be some benefit derived.
1:28 This is a very powerful statement. And it's very encouraging that you don't have to be rich to live longer and better in late life...you just have to maintain fitness.
My grandfather just turned 80 last week and he's a f*cking bull. This guy was a state-champion boxer in his youth and he never stopped doing hard work around the farm EVER. Till this day he's incredibly strong compared to men 30 years younger than him. I'm 21 and both a smoker and type 1 diabetic, now facing some heart issues. This video was truly eye-opening and it sure as hell is making me re-think a lot of shit I've been doing. I'll try to be a lot more like my grandfather with the time I have. Stay strong!
I would suggest that you go and see a doctor that specializes in functional or integrated healthcare. They can help you design a lifestyle program that may help you. Type 1 diabetes is a very specific type of genetic disorder that is different from Type 2 but there is one thing they have in common and that is leading a good lifestyle will help. Just to add if you did physical work and just five minutes of intense exercise a few times a week it would be far more beneficial than going out and trying to become an extreme athlete.
@@bighands69 Thank you for your advice, brother. 100%, I agree that people in my current situation should exercise smarter rather than harder. I've noticed some improvement over the last few months with some basic calisthenics, so I guess I'll stick to that program for a while.
I myself I'm also a Type 1 diabetic. It's important that you incorporate exercise into you life it'll go a long way helping manage you diabetes. You'll also be more insulin sensitive which is always a plus.
I think for longevity though, the best exercises are the ones that you do not consider exercise. Like walking 10K everyday without thinking or planning it. It is just part of your routine and you don't consider it an act of stress. I know so many healthy people who don't ever go to the gym but the difference between them and the unhealthy is that they are very social extroverted wild undomesticated beings. They practice intermittent fasting without planning it and they get enough daily exercise without calling it exercise.
So true, just stay active and move your body. People in the "blue-zones" places in the world where people live the longest don't lift weights or anything.
This is all good at it's core but a lot of people need some kind of structure/plan to execute consistently and cant just float through life exercising whatever whenever
@@michaelmcdonald1620 Hi, I think the point of the comment above was that it's not exercise per say that we need to be healthy but a lifestyle that is not sedentary...someone earlier mentioned the populations in the "blue zones" and they're a great example of how people have a naturally active daily life, but not because of exercise but because they're just active.
I just turned 70 last week and I do interval running Where I get my heart rate up as high as it'll go for a minute minute and then I walk for a minute and then I run for a minute and I do 8 of these cycles twice a week. The cardiovascular workout is really crucial for optimum health.. And you don't really get that with walking.
That’s a great way of doing it. It’s important not to destroy ur body as it’ll put u off doing it again. It’s all about consistency rather than pushing it when u get older
Here’s my take: Assorted pull ups Assorted push ups Assorted dips Assorted squats Assorted lunges Assorted calf raises Farmers walks Dead hangs Dead lifts Medicine ball routines Kettlebell routines Bulgarian bag routines Super simple layout.. Mix with Yoga and/or Martial arts or surfing.. Do it and live longer 🤙🏻
@@babyfood9537 Because "Yoga" refers to a specific set of Hindu practices. I find it creepy how a religious practice has infiltrated the world of fitness without anyone (especially in the prosaic West) batting an eye. I mean... how often do you hear fitness enthusiasts and so-called "experts" recommend to mix a Hail Mary or two in your flexibility routine ?
@maloxi1472 I don't get your point though. It has obvious physical benefits to anybody's health. The stretching and breathing is really good for you and can strengthen you. What are you worried about?
@@babyfood9537 Any exercise that includes stretching and/or controlled breathing (for example warming up before a run, long slow running itself, gymnastics,...) has obvious physical benefits. All I'm pointing out is that it need not be entangled with a specific religious practice, especially given that more than 75% of us aren't Hindus. What is there not to understand ?
I am 64 I have run most days since the age or 17 (under 3hr marathon). I have also been doing weights since 30. I do not smoke. I do not have any meds or med problems. I feel great. Today 40 min run 1 hr weights. Tomorrow sama sama. I do not worry what I eat but I do not eat during the day until 5 then it is what I wish.
@@Guthero I was asked once how do you get good at running I replied go for a run and do not run until you are uncomfortable but enjoy it. Do not worry about distance but do it for time. 40 minutes. You will soon start to push yourself as you get fitter and actually enjoy being on the edge of discomfort. You must enjoy it. Go for a run no matter what the weather is no matter how you do not want to as after the first 10 minutes you thank your lucky stars that you did. You feel so much better. Get a good set of running shoes take some time off especially if you feel an injury coming on. You will get injured rest continue do not run through an injury. I absolutely refused to do weights because I felt it would effect my running. During an injury phase I went to a gym with a friend who encouraged me and I enjoyed it so much. You must be shown how to weight train then you can crack on yourself. I then ran and did weights but never to build muscle although I did of course but not this stupid stuff. I never did it for esthetics. Now I am in my 60ties it has so much benefit. Whist I now run at a lower speed it is about movement and oxygen intake. Exercise for me is also a mind refresher and mind cleanser. Maybe even more important than the fitness component for living a happy life. I can lift the same weights as in my prime far more than the average young pup in the gym which gives me a little internal smile. Do not live to run but run to live.
@@chrissheppard5068 Good tips. Pretty much EVERY runner will get injured at some point, even if you build weekly miles up extremely slowly, but there's a fine line between running through an injury and running through normal soreness; sometime's it hard to tell the difference. (I'm currently running through a 1-week-old sore ankle that's a 1/10 on the pain scale when running, and a 4/10 when walking down stairs). Also, the absolute best exercise for runners to focus on is the squat to build quads, and it doesn't hurt to work on your upper core strength a little in order to keep an upright-no-slouching running form for longer.
@@JasonFarrell The amount of times I kidded myself that the injury was a sore cost me many weeks more to recover....that impulse to run and feel good could over come much but further pain eventually tells you Nope you are stopping. I learned though as I got older it was easier to listen to my body and it was better to rest thru a sore than take a chance. I also find alternative exercises in the gym to get the buzz. I found a skiing machine recently basically an upright rowing machine but individual ropes to move the resistance. Never give up there is always a way to train. I have to admit my pet hate is watching people use their iphones on gym equipment they think somehow just being there is enough.
Do you have a regular stretching routine? I run a lot and am about to turn 40, and I notice myself feeling more sore and tighter lately... I'm awful at stretching.
I’m a type 2 diabetic. Brought my A1c down from 11.2 to 6.0 so far through a Ketogenic lifestyle. Just starting to workout. Hoping to get my A1c below 5.7👍 thanks for this info🙏
I was in excellent physical condition until my late 50’s and then I got lazy. My weight is still the same, 116 lb/5’ 5” but my muscle mass is 💩😣. I mountain bike and hike about 10 hours a week but it’s not enough. I just started the @Knees Over Toes Guy training to ‘up’ my game (it’s a fabulous program!). I’m adding in strength training to gain the muscle I’ve lost. I’m only able to do one pull up now when ten years ago I was able to do 20.🤦♀️ I watched my mom’s mental and physical health plummet the last 10 years of her life when she stopped regular exercise. She was always an active person - judo, yoga, softball and walking marathons. She had a husband who did not exercise or eat healthy. I am blessed that my working/climbing arborist husband loves to mountain bike with me…it really helps to have accountability and partnership. A strong body is paramount to good health. Thanks for this discussion Joe.🙏🏻💪🏻
my grandpa started walking 1 miles a day when he was 80. now he's 82 and we have no idea where he is
What we do know is that he is 730 miles away from home
@@jfox11000 damn, quick maths
I heard he walked in the northwest direction. Probably to Amsterdam by now.
😂🤣😭
🤣
Im 85 now. Still do 10 pushups a day and 10 pull ups. Walking 3 miles a night from my village to my friends. Love your body people!
Well done sir, I want to be like you when I grow up 👍
Strange, as pull ups are much more difficult than a push up i would assume you would do double the amount of pushups than pull ups but still awesome. Congrats and keep on crushing 💪🏻💪🏻
Get some 🤙🏼 just turned 26 hope im at the same place im 59 years
@@Mr47CRO maybe pushups are harder on his shoulders/wrists? I had a bad wrist break and now I can only do knuckle push ups. I imagine that at that age joint mobility will be a big factor. But yeah, most people can definitely do many more push ups than they can pull ups
Pics or it didnt happen.
"Exercise is king, nutrition is queen. Together, you have a kingdom" -Jack LaLanne
These last few years the literature on sleep has increased and it seems to be at least as important as those. I would think of it as an enabler of exercise and nutrition. Why nutrition? How much you sleep (and how well) directly impacts the partioning ratio of fat/muscle.
@@franciscohestnes Following your logic, a morbidly obese person who sleeps well using cpap is much healthier than an elite athlete who sleeps poorly…
yeah...and fast food and internet is the fucking bratty prince...
It's the other way around, nutrition is much more important.
Those should be switched
Last year I watched this video the day it dropped. Something clicked. Shortly after I took my health and fitness into my own hands. A year later, I've dropped 95 lbs, put on around 10 lbs of muscle, and sitting around 15% Body Fat. I have a steady fasting and meal plan, hit the gym 3-4 days a week. I don't even get on the scale or measure myself any longer. Just living this new fit and healthy life. I don't see eye to eye with Dr. Attia on everything, but he and his book were instrumental in my new knowledge and life altogether.
Now, I'm training for the greatest sporting event in my life! It's the sporting event of being strong and healthy @70 & Beyond ....the event starts Feb. 17th, 2051when I turn 70 years old.
Awesome, can’t wait to join you
Wow!!!! That's absolutely amazing 👏
F’ing awesome!
So you are 43 now?
You made me pull the calculator 😂😂
@@mohammadnayef4817 haha indeed I am. Good job. 🤜🤛
I'm 372 years old, can't stress enough how important exercise is. Stay active people!
Why is this not higher in the comments😂😂
Not impressed until you beat Methuselah’s 969
@@amicuscure8s 🤣🤣🤣🤣🤣
😂😂😅😅
Why isn't this in old English?
My grandad was diagnosed with a sickness at 55, the gave him up to 5 years life, he walked everyday for 2 hours, died at 92 at home, fell asleep reading the paper.
The media will kill ya!
God bless him!!
@@danodonnell7218 🤣🤣
@@IIVclan get your vaccine, boosters and wear your mask 😷
@@danodonnell7218 My own imuunsystem is cappable to take of my body and health! Been doing the wim hof method for 3 years!
Never been sick ones, without al the stuff you name above 👍
My Grandad recently died at the age of 93, and was an avid cycler. Even when he was 92, he was still smashing out sessions on the stationary bike. Dude was an animal. I feel like he was blessed with good genetics, and then doubled down and stayed fit as well. Worked out well for him. I hope to live to 100.
My grandma and grandpa died 93 and 91 and they never worked out a day of their lives
My grandad died at 102 admittedly he never drank or smoked but he also didn't work out. He ate like a bird and was stick thin. Attia thinks he has all the answers for longevity.. I'll start listening to him when he hits 💯
I hope you live to 101.
That’s awesome
@@HAL-1984he’s a great exception, there’s scientific proof that exercise extends life span
I had to retire from construction at 62 because of constant pain in all my joints. At 67 I started swimming 5 days a week and chair yoga 4 days a week. Now at 72 after 2 knee replacements, I still keep up that routine and added workouts in a gym with a trainer 3 days a week as well as a 2-mile walk after dinner. I feel younger today than the day I retired. My wife also started this routine and has increased her strength and endurance.
That's amazing. How long did it take to feel like you were making real progress with yoga. I'm 20 years younger than you but I'm sure you're better than me because I'm struggling with it!
I struggled with yoga and still do. My teacher says that everyone has limits to their flexablity and endurance. I am still learning and improving. @@SP79GB
Now 71, I began exercising seriously at 25. Weight lifting. Hiking. Eventually swimming and small triathlons.
Hubs and I were on motorcycle when hit by a deer 7 years ago when I was 64. Broke some bones but the ER doc told me if I hadn't been as fit as I was, it would probably have been way worse (yes we had on helmets). I am back in the gym, kayaking, hiking, swimming.
Loving life and thankful.
Respect sir! You're a warrior.
@@charlesanekwe571 thank you...and I am a woman. 😎😉😊
What a warrior. Respect to you sir!
It used to be when you say “ Hubs and I” it meant you’re a woman. Nowadays….. well….
Glad youre ok. Do you still get on the bike with Hubs?
My grandad ran and did bodyweight exercises until he was 75. Now he’s 85, still walks 2 miles a day and climbs on his own roof fixing shit. He always ate healthy too, but his physical condition at an advanced age is impressive.
My grandmother is 96 and doesn't do a damn thing lol. She never was active, walked before she hit 90. Ate meat, doesn't care about organic. But she never drank or smoked, so maybe that's the key.
@@dystopiaisutopia 96 is impressive though. Love her
My dad learned hapkido in the Korean war. He is 84 now and can still kick me in the head and or take me down and submit me. He works out every day and trains his forms like a madman. My hero and true badass.
My great grand-dad is 103 and helps 'old people' in the community with their groceries and stuff, and cleans his own gutters even though he fell off the roof and broke his hip about 8 years ago. He managed to recover and is as spritely as ever. He was always just an average guy, and still is an average guy other than being old (he still drives, and he is obsessed with his iPad lol). Oh other than he and his wife har 5 kids by the time they were 23!! D: When it comes to very old folks who are still healthy there seems to be no one thing you can point to and say "ah, that's what they all have in common" because they're all so different!!
@@dystopiaisutopia imagine if she followed a strict eating and training regimen. She would most likely live to be 120yrs!!
My wife’s great grandfather passed away at 103 years old. He contributes as long life to always owning a dog. They keep you in a positive playful mood, and always want to go for a walk.
That's a great point to add to the other great points about exercising.
like the queen❤
My grandmother lived to be 105. Contributes that to no daily walking, healthy eating, no smoking or alcohol & never took a medication or vaccine. But her #1 was surrounding herself with children throughout her life. She was a schoolteacher who got her drivers license at the age of 70!!!!
No days off with an active dog. Rain snow heat whatever…you’re going for your walk
The one downside to longevity that my grandfather (94 years) was he outlived all his close friends and two of his siblings. In his youth he boxed, played baseball,football and apparently dancing was very popular with my grandmother too. He was always going to the spa and working out his entire life until he stopped driving. He loved to be outside and would hunt and fish from daylight to dark without ever complaining. He was always interacting with people and loved to joke around and laugh. I always said he had too much piss and vinegar to die.
Wow...
Yeah it’s a common problem! Make younger friends guys!
@@shumayelkhan8154 and if possible, EDUCATE+HELP IN OTHER WAYS your family, friends, et al......
Just a matter of framing. He lived better quality years when his friends were around than he would have otherwise
My mom is 92 and is in the same boat. Mom says it can be a curse.
My dad is a physician, and he's had a saying for a long time: "There are no obese eighty year olds." (At least there are none that he sees in his practice.) Diet and exercise man.
Your Father sounds like a smart Guy! Makes The best sense.
There’s a lot of them
Well said bro.
Yes, there are a LOT of obese babies to 16 year old kids. Fatty liver growing with kids, diabetes growing in kids,....too much junk food and not enough movement
Not many 6’8 80 year olds either
I'm 53 and healthy. Started exercising seriously in the last 10 years and cannot emphasize enough how much it's changed my life for the better. Mentally and physically improved my life beyond measure. I wish everybody could feel this.
LookUp
“Elon Musk meets Post Malone”
It’s hilarious!! 👽 😂
@@lucy9877 "No shit!" Thank you Lucy!
I'm 52 and have been going to the gym doing weights for 35 years and doing cycling cardio for 30 years. And I eat healthy. I don't know what it's like to be out of shape in any way. One change I made a few years ago that made me feel a lot better was cutting most of the meat out of my life. I now eat meat twice a week max. I feel way better. And I was super healthy before.
@@nonfictionone mind sharing meal ideas that are non meat?
@@ActionHero29 all I can say is that in the beginning I was trying to replace meat. Oh my god what will I have instead of meat?!… Then it goes on and you realise what a bollocks question that was. You realise you’re not trying to replace meat any more. I’m so glad I’m past that first stage where I was trying to replace meat. It will just pass. Chuck in mushrooms maybe? Tempeh? Nuts? I chuck in all three in my huge bowl every night. They heavy-up a meal. Beans make a meal heavier as well. The seven ‘blue zones’ in the world where people live the longest (and have been studied to hell) have three things in common:
Beans - eat beans like they’re going out of fashion.
They’re ALL over 70% carbs (all this keto shit can make you lose weight but it’s not a diet for longevity)
They only eat meat on special occasions and even then not much
And go for variety - a tonne of research has shown that the optimum for gut bacteria is to get 30 different plants into your gut per week. Btw walnuts and almonds would count for 2, not 1; ‘nuts’. Variety is a struggle for me. 30 is a lot. Also - bacteria make vitamin b12. So the natural world is full of b12. Cows eat grass full of b12, hence their muscles are full of b12. Then we eat their muscles and grab that b12. These days we live in a super clean world making war on bacteria. When you cut meat you’ll drastically cut your b12. So take some couple of times a week on an empty stomach. Cyanocobalamin.
Thank you Dr. Attia!
You are not only a good Physian but also a good motivator and an educator. You have enlightened my life. I am a 62 year old male; I walk 10 miles, fast and exercise regularly and I feel better today than when I was in 40s.
U don't walk 10 miles: maybe in a years time
@@mitchelll3879 Come and walk with me, you will know the truth. 😊
I just turned 70. I have lived a lot of his program since age 51 after a mild heart attack. I changed my lifestyle with a focus on diet and exercise. I lost 75 pounds. By age 56 I was running and doing the gym 6 days a week. Up until age 67 I was playing full court competitive basketball with serious ball players in their 20s and 30s. I ran half marathons and did a lot of backpacking and hiking. I have had wonderful experiences and made many wonderful friends. I think this guy has a lot to offer but here is my addition. Age and heredity will catch up to you. Vascular disease, heart attack, and stroke is prevalent on both sides of my family. At 60 I began an annual full cardio checkup, stress treadmill, stress echocardiogram, and metabolic check. At 67 there were indications I had some blockage. I opted to go to the cath lab. I got 6 stents. I was 90 percent blocked in a main artery. I am still very active and I am working my way to whatever that highest level is I can reach. I have no restrictions medically. I think leveraging both this guys program with modern medicine is a good way to go. One more thought … avoid recreational drugs and cigarettes. Those are very detrimental. You may think it makes you cool and maybe it does but it adds a lot of risk to not living a full healthy life.
Much of our cvd is driven by epigenetics as well. I would really keep inflammation low with keto/lo carb and opt for CIMT testing and calcium score over stress tests as they are fairly useless in detecting progress of calcification of the arteries. See Ford Brewer M.D. of Prevmed on reducing plaque build up through diet, he was the head of Hopkins preventative medicine department and runs a clinic in Kentucky now with lots of experience with CVD, etc..My family "weakness" is also cardiovascular and I have found great benefit by eliminating all processed food, sugar, seed oils and grains, returning to more Paleo type eating, and stay off the statins.
What were your indications at 67 that led to blockage discovery?
Did you have an elevated blood pressure at the time?
@ D MELISH … my blood pressure was normal to low. I was having angina in my carotids and back routinely at 3 am. Otherwise I felt fine.
@@harrywensel8456 Thank you! Just wondering what to look for. My BP is low and by all accounts I am very healthy but have strong family history of heart disease. I try to watch it closely and live as healthy as possible staying very active as much as I can!
Again, thank you for your story and the response!👍
U probably had genetic heart problems. It’s important for guys to get checked before they have a serious heart attack as it can do so much damage
Best exercise is the one you will consistently do
You won’t. Just find something new every few weeks or months. It’s fine.
@@dolphin069 stop projecting.
Most people don’t use the gym after a month. I’m projecting nothing. Just go exercise.
Consistency is keyyyyyyyy
@@dolphin069 I have been doing the same routine for almost a year now... you are projecting lol
All jokes aside, this podcast and these type of guests are the most important thing to these current 3 generations we will ever have. Truly… honest conversations with experts like this are something we should have to pay for. Listen with no ego, figure out what’s right for you and get to the damn work. Thank you Joe Rogan
Elon Musk meets Alex Jones!
ruclips.net/video/peUgoAttMHI/видео.html
It’s hilarious!! 😂 👽
you are paying for it, with you time and view. Nothing is free bud
@@ivartorr1469 you know what he means, but here, let me rephrase:
The widespread easy of accessibility is unprecedented, substantial, & invaluable & should be valued as such
@@Adam_Bosscoe you think your views & time isnt more valuable than money? boy how little must you think of yourself
Right on James
I agree
Intelligent conversation
My personal belief is it comes down to 5 things -
First, find a routine and/or exercise you enjoy, if you don't enjoy it, you won't do it (at least over the long term). How many home exercise 'machines' have turned into clothes hangers, how many gym memberships go unused after month one? If you don't enjoy it, you won't do it (human nature).
Second, be consistent. This ties in very closely with number 1. If you enjoy it, you will do it and it won't be a "chore" that over time you loath. Being consistent means not going to the gym in late April for 60 days to "get in shape" for the summer, or not doing one of these 90 day challenges or routines, but making it a part of your day to day routine year round.
Third, push yourself outside your comfort zone. Unfortunately most people have no idea what that is or how that feels, but pushing yourself past where you feel comfortable is what brings you to new levels or pushes you past a plateau. This is not something you need to do every workout, but you should do it at least once a week.
Fourth, mix it up. What I mean by this is if you are into running, change your route, mix in sprints at the end, change the distances once in a while. Same if you weight train, change up the exercise/lift, use dumbbells, change up the order of the routine or change the splits that you do every few months.
Last, and probably most overlooked, diet.
I’m pushing 63 and do the six basic kettlebell moves 2x a week with jump rope in between sets. I feel like I did in my 30’s to 40’s when I swam religiously then switched to trail running until I discovered kettlebells and joe Rogan interviews. complete physical every year with A1c holding between 5.7-6.1. But my great grandma lived to 102. She smoked one Kool cigarette after every meal, walked as much as she could around the family compound in the Philippines and listened to classical music. When I asked her what her secret was (I was still a teenager) she told me “evrything in moderation except one thing…” “….sex, get as much of it as you can as often as you can …and then she laughed long and heartily”. Rest In Health great grandma, you definitely earned it !
Hahaha your grandma is awesome
So...lots of sex and hearty laughter you say?...
Me: cool. Gonna listen to see if he has exercise any tips
Peter: Zone 2 lactate leverage minimum effective dose Vo2 max elite 5x.
Thanks man.
Hahahahaaj
yeah way to make it boring af
Let me help ,do push ups
🤣🤣
zone 2 is considered to be conversation pace in any kind of aerobic activity. I know people love to meme on pelaton bikes, but my apartment complex got a bike 2 years ago and it has been amazing for my cardiovascular health. i do most of my rides in zone 2/3(easy/steady pace). People think for cardio workouts you need to be out of breath the whole time which is crazy. Most cardio work should be done at conversation pace or zone 2.
Even just walking 4-5 times weekly will change you. Walking is the foundation for everything. I'm 50 and I started walking during start of pandemic 30 min 4-5 times a week and lost 20 pounds and toned up my legs in a matter of months.
If you combined that walking with physical activity such as gardening and did 5 minutes of intense exercise a few times a week it would be as beneficial as playing a competitive sport.
I would consider myself a very active person and whenever people ask me for advice I think they want the magic bullet exercise routine that's gonna change everything. Instead, I tell them to have patience to wait for results over years and just start making very small changes. Walk a little more, drink a little more water, sleep a little better, eat a little bit of more nutrient dense foods, and then up that amount in a month or two to let your body get used to the habit, and then repeat that cycle for years and years.
But yes, to your point, walking is the KEY when it comes to a baseline activity that you can always do until you die.
I started taking nightly walks during the pandemic and I went from somebody who got exhausted not even walking a half mile to easily walking multiple miles if I feel like. Its pretty amazing to just put on good music and walk. Totally neglected that kind of stuff before ( I was not overweight or anything but just didnt exercise really at all)
Good job on your weight loss! But when you lose that much weight from just walking tells me you were a soft below average mess. Throw in weight training and actual high intensity exercises and it will blow your mind.
@@Rosterized Exactly. Once you start, the momentum keeps you going as it gets easier.
I been working out since I was 20 and I am now 65, swim, run, train in Muay Thai boxing, weightlifting, addicted to exercise. My best friend suffers from depression and takes many meds, I finally talked my friend into exercising and she started climbing stairs, huge difference in her mood, much happier and off all her meds now.
00:00 Exercise is the most important longevity drug.
01:01 Strength is more important than muscle mass for reducing mortality.
02:00 No point of diminishing returns for strength.
02:31 Zone two aerobic base and VO2 max training are recommended for cardiovascular health.
04:44 Consistency is key for cardiovascular activity.
05:27 Minimum effective dose for zone two is 45 minutes, four times a week.
I 100% agree that exercise and diet are the most helpful natural "drugs" on earth. Personally I went from being a 335 lbs depressed, anxiety attack having teen to a 175 lb lean and muscular young adult now all through changes in diet, exercise and discipline. I live an athlete like lifestyle now, consisting of morning strength training sessions and afternoon 6 mile runs. Not only do I look good but now I think extremely clearly and have loads of confidence. Anxiety and depression are gone for good. Hope this helps someone.
That's impressive, how old were you when you started that process?
Be careful u might get some tweets about fat shaming lol but that’s awesome hopefully it helps someone!
@@findtom1 I was 17 when I reached my heaviest weight of 335lbs but started getting serious about weight loss at around 19, when I decided to do something about my situation, lost all the weight in about 2 years of constant calorie counting, cardio and weights. Now my routine is a bit more structured. Anyone can do it, just have to be willing to go through physical pain, psychological torture from not eating until satisfaction and being consistent overall.
Superb - congratulations and respect to you. Well done.
Impressive drive. I still haven't learned to care about having great cardio. will probably be too late before i do.
Been training since I was early teens
39 now.
Trust me when I say I CANNOT thank myself enough for the work I've put in
BIG UP to ANYONE and EVERYONE getting after it!
Best of luck on your quest for immortality
I’m 40 and been training since I was 14. Agree with you
💯💪🏾
@@theepsteindiaries Why so salty? The goal isn't immortality, it's quality of life. Injuries start coming fast as you get older. Keeping up strength and mobility just wards them off longer, allowing a more pleasant and independent life as you age.
44 and I still hike 45 miles in high country over 10k high in 1 day and lift 4 times a week. Box with my 18 year old
Good to hear. I lift weights five days a week and also do lots of cardio. Six months a year I do long distance backpacking. Well into my 60’s and still doing 20 plus miles per day carrying a full pack.
20 a day? seriously ? dawn till dusk?
@@drummerboy7201 Yeah pretty much. I get up generally at 5am and hit the trail at about 530am and hike 12 to 14 hours with my hound mix Maggie. We both love it. Starting early allows us to take it slow and take plenty of long breaks. I would add if it was not for ultra light gear I could never do this. Back in the day my pack would weigh over forty pounds now it’s between 14 and 20 pounds. Take care
Liar
That's incredible!
Peter Attia is the best Dr. to speak on this topic. I’ve been following him for many years.
Impressive. Thanks for taking the time!💖
I’m 89 now, and still getting aerobic for 30 min/ 5x week. …..Interested in other stuff to help stay fit! Good listen here !
Kangen water Don. Wishing you nothing but health and hydration 💦❤️
Mushrooms, Lions Mane and Chaga
Good for you sir….keep it up !
Lies, no 89yr comments on RUclips
Alive?
Jack Lalanne was, literally, saying all of this stuff in the 1930's. He was recommending strength training when doctors and athletic coaches were telling people that lifting weights will ruin your joints, make you stiff, make you muscle bound, make you slow, etc.
Imagine what we will learn tomorrow
that's actually true
My Grandma loved him and my Grandma was never wrong
Every time I see my grandpa I shout... " take a hike". because I want him to live forever. For some strange reason, he called me rude refuses to talk to me.
Old people wants to die
hehe amazing comment
i got back into lifting earlier this year. 6’3, 200 at the moment. I cannot overstate the positive effect this has had on my physical AND mental well being. Gives me a routine, a goal to get after. Keeps me motivated, lets me see progress. And looking stacked boosts confidence. I’ll work on putting on 10 more pounds, then maintain.
Im 6'7" 240. .iget it im trying to stay relevant
Ok
I am 46 years old next week. I do an hour of moderate exercise on average five days a week. Two days a week I do intense workouts in the form of the “Murph”. I’m 6 2”, 210 pounds. I’m very grateful that I continue to do this each and every day. I pray to God that I’m able to continue this the rest of my life. One day at a time
Awesome comment, bro. I couldn’t agree more.
You do the Murph twice per week? I'm impressed!!!
Wow Murph twice a week!!🔥🔥🔥
Deffo it’s all about consistency I’m 48 I try to do 20 minutes every day. I’m no joe rogan but I’m slim no beer belly and I can swim and run and cycle well
Yes. God. It’s all to do with God.
Growing up in Punjab we had sort of a shrine on 3-4 acres in our village, there was a Baba figure who took care of the land with hand tools, the landscaping looked perfect for the whole land. He would slowly continue to weed, and take care of the land throughout the day, always calm. He looked slim and carried an aura about him. He died around 90, was still carrying out his routine work 2 weeks before passing away.
Respect to him, and to his work.
@@johnclair8546 I second that.
Iam from Kerala
I could understand the perseverance of punjabi farmers
My maintence man at my old job was punjab, damn near half the factory was sikh or Hindi , lovely and enlightening people
Sat Sri akaal
I’m 73 and had run marathons since I was 29. Knees finally gave out and now can only walk 5-7 miles a day at about 16 minutes per mile pace. I also do body weight and kettlebells. Can still crank out multiple sets of 30 push-ups, 12 dips, and 7-8 pull-ups. I’d like to be able to do more but we do have to have realistic expectations and adapt as we get older. I look at other guys my age (and even younger) and still feel pretty good about myself.
Have you thought of having knee replacements?
You're a beast
Check out KneesOverToesGuy here on RUclips. You can rehabilitate your knees and bulletproof them at any age. I'm not saying you can hop right back into running, but you can definitely alleviate pain and make day-to-day tasks even easier on your stronger joints. Keep at it, sir! I plan to be just as active at your age :) thanks for the inspiration
How would you say you feel now compared to your 25 year old self?
Leg (squat, press)
Push ( bench, dips)
Pull (rows , chin-ups)
In any form weather if it’s machines, free weight, static contractions.
With high intensity and you are set!
I’m 47 years old and undergone a recent body transformation in the last 3 years. I used to have many minor ailments like sore joints, high cholesterol and even random skin growths from 20+ years of not exercising and eating healthy. It’s now all gone. Even my physical appearance shaved off 10 years, no longer looking like a middle aged pudgy man. And this doesn’t even factor the major mental changes that happens. So yeah, I think the body deteriorates physically and mentally when not exercising.
What do you eat now and do for exercise?
@@ohjaysimpson397 I mostly eat chicken breast, steak, and salmon. I don’t count calories but I just pick a couple of restaurants and eat the same thing every time. I think the biggest contributing factor to my ailments going away is eliminate processed sugar from my diet and daily exercise. Hope that helps!
@@gaddaitherage8204 i bet your🥕doesn't work😂
@@srlnee6445 oh my god! How do you know!!!??? Oh fuck!
Well done. I agree. Fitness workout is the equivalent of tens or hundreds of thousands of dollars of plastic surgery.
Older dudes being in shape is so rare that people assume you're younger as so many of our similar aged peers have let themselves go.
I didn’t know Tom Morello knew so much about longevity.
Swing and a miss....
I was thinking the same thing. This guy is everywhere.
They are never in the same place at the same time.
@@dannyslack9880 They are so similar it is astounding.
He reminds me of a cross between him and Dax Sheppard a bit.
God bless Joe for all of his podcasts! Such a gamechanger. I walk 6 miles everyday and listen to his podcasts. I lost 12 pounds and gained muscle mass as well. Learned so much, thank you Joe Rogan!
Congrats! So positive.
Just remember there is a lot of propaganda infused in them.
39 yrs old and started working out religiously last 2.5 months. After I ended up with high blood pressure after covid and gained weight those pandemic years. In the past I was always overweight but excercised. Last 3 years I screwed myself up by becoming sedentary due to my job and pursuing certifications in IT where you're always learning and SITTING DOWN. Long story short after my health issues I changed my diet and lifestyle and agree I improved my life really quickly. After 1 month I already started seeing results and Im down almost 20 lbs. Never again will I neglect my health and like everyone is saying move your body more.
Good for you brother, alhumdullilah.
I was just thinking to myself the other day that Joe should get Peter back on the show and then it happens. So awesome.
I thought of his swimming race story yesterday lol crazy
You must be one of those people that can think things into reality. Can you think about me being happy and quitting smoking?
Same
He picked up on your vibes in the DMT realm.
So you are the man responsible.
Good work
Their podcast in 2018 is my favorite of all time. So much valuable info
Good to know, I missed that one. This guy seems really interesting.
ruclips.net/video/Ga1jUuL3m2I/видео.html out of control..exposed joe
His podcast with Jocko was pretty incredible also.
def in my top 3 along with Billy Corgan.
That's JRE #1108 but it's on Spotify only. Seems to have been taken down from YT.
Sprints are the best to get in great cardiovascular fitness hands down!!!
In the military we did what was called 60/120’s….you run as fast as you can for 60 seconds and then walk for 120 sec, repeat this 6-8 times 2 times a week!
When I was 40 years old and still in the Army I maxed out my yearly apft ( army physical fitness test ) 2 mile run doing 60/120’s! Finished 2 mi run in 12min 20sec!
@@HanlonsRazr Well….how about you just try and you’ll see for yourself! That’s the best data! It’s well proven that HIT training is best just look at a sprinter v a marathon runner!! Who looks in better shape?? Sprinter hands down!
How about snatches or swimming?
@@darkclownKellen Only females can snatch cause guys don't have a snatch!
Nope. When it comes to cardiovascular fitness, nothing beats zone 2 training (easy + steady long runs). The research is clear about this ( ruclips.net/video/osiNVbgBXmA/видео.html )
Sprints/intervals only make sense (if ever) for trained athletes, i.e. people who have already built (and ideally are maintaining) a respectable aerobic base - which I suspect was your case as a member of the military - and want to improve mitochondrial function as far as lactate tolerance and clearance (above threshold) but also running economy at these higher paces (mainly through neuro-muscular adaptations).
Coming back to your specific case, what essentially happened is that you already had a decent (though not great) aerobic fitness level and decided to cash-in early by focusing on interval sessions (not sprints, since your reps were well above 30s). As a result, your VO2Max and running economy improved significantly but your aerobic and lactate thresholds didn't improve as much. You essentially peaked early and from that point on, just maintained a similar level of performance (with very slight improvements at best). That's why your 2 mi race pace (above your threshold) was still below a decent marathoner's race pace (definitely below his threshold). This is a dead giveaway that your training didn't actually improve your cardiovascular fitness nearly as much as you thought. To give you an idea, if you had trained seriously in zone 2 as a foundation to those intervals (90/10 to 80/20 intensity distribution) for the year leading up to that yearly test, running 12min20s for 2mi wouldn't even have felt like a race effort. If you had one of those running smart watches, it would've mistaken the race for an "unproductive" session 😂
That's what "great cardiovascular fitness" looks like.
@@maloxi1472 as someone who knows about this subject, would you be able to recommend either the Echo Bike or BikeErg for a machine to help me to not get out of breath so fast when walking up a few flights of stairs? My wife and I (late 20s) are looking to purchase one machine and don’t know which suits us.
probably the chance of heart attack decreases 5fold if cycling, what I discovered is that your chance of getting hit by a car increases 10fold
Nurse here and not as smart as this guy but my observation of this in patients at the bedside this is 100% true. Even more so than being a little overweight, and even the patient’s real age. Mobility and continuing to be active as you age is by far the most important thing. So the fact that we set up our society to have no good walking paths, bike paths, sidewalks, walkable suburban areas and shops in the US is just absolutely devastating. Everyone takes their car everywhere to the point where walking and biking become a hazard to be run over.
You are absolutely right. Similar city design here in Canada, mostly, and unfortunately. Too many opportunities NOT to walk or bike safely to a destination and back. Not enough indoor recreational gyms or pools for fun fitness. And a society with advanced technology that should have seriously reduced work week hours and increased rec. and leisure time for our own collective health and well-being is a crying shame that it hasn't happened yet. But I do know the reason - it's the system itself that has messed up incentives. So we can help each other out now, with what we have, and also work towards positive change for the future.
Doing something is always better than doing absolutely nothing. Most data points to that direction globally when it comes to exercise.
That’s because aside from the older cities, America was built around the invention of the automobile. So roads got built for cars, towns and suburbs got built around roads, and people can’t walk anywhere and must ride in a vehicle to get anywhere. It’s really unfortunate. Unlike other parts of the world where wherever you live, it is very walkable. America is totally unwalkable and can even be dangerous such as getting run over, shot, kidnapped, or attacked by some loose pit bull.
You are exactly right
In many respects the same is true here in the UK. There is a general hatred of cyclists from car drivers, despite the boom in popularity in cycling in recent years.
Ironically one of the other problems now are electric scooters. Journey’s that people used to walk they’re now just scooting, which requires zero effort since you’re just standing largely immobile. Meanwhile very few car journeys have been replaced by scoot journeys. That’s what the general data shows.
Exercise needs to be an active part of your life, not just a 2-5 week training plan starting on January 1st.
People need to rewire their brains to love exercise. Do things where you see results.
Yes. So many people view exercise as a transitory thing that helps them transition from "out of shape" to "in shape." With that mindset, they will not be able to rewire their brains. They'll stop exercising once they see a little improvement, then the cycle will repeat.
@@SpookyApparition Exactly. I've been mountain biking since about 2010 seriously and have 25k miles in, and I notice a fitness decrease when I don't ride for a week or so, but I'm always amazed at how fast the strength comes back. Base fitness and muscle memory is a thing, my legs remember past rides and adjust accordingly. It's wild how the body adapts. And the human body has many plateaus, people hit the first one and get complacent.
i hate Exercise. I will never do any Exercise.
@@hansdaakamoewg4740 congrats.
Exercise should be prescribed by doctors..
I am truly inspired when I see people older than me exercising daily. People don’t understand it improves overall quality of life.
some people have religious awakenings ... when my older brother moved back home and put his weights in our garage he put up the four weider posters of different workouts and showed me how to do the first one properly ... total spiritual awakening ... nothing like physical exercise to wake up your senses ... was 13 at the time in 76 ... fountain of youth ... rock on people ...
Every time I listen to Joe's podcast I feel like I'm in class taking notes.......I LOVE IT!!
My dad turns 60 this year and he's going to the gym almost every single day, running half marathons and looking better than me and most of the rest 20-years-old in my gym. He's a non-drinker and non-smoker for life which is also huge.
I suspect he has great genetics for longevity and fitness as well. Meaning if he sat in a chair watching TV all day, he would still be on the skinny end of the bell curve. I think the speaker avoids this aspect; correlation does not equal causality.
@@Borat_Kazakh
Skinny doesn't mean healthy
@@Borat_Kazakh Such a dangerous comment. Genetics always plays a part but so many people will read that and use it as an excuse to do nothing.
@@Borat_Kazakh Yeah, I work out daily but my genes are fucked.
@@davidkariu2330 do you train with proper technique? Also are you training too much everyday? Genetics don’t determine whether or not you have an easy or hard time building muscle. They determine what your muscle will look like once it gets developed.
My father has diabetes, high blood pressure, arthritis and all because of colon cancer. I have kept my father on the go. He works out his own way and I bought him a trek mountain bike. He’s been 15 years on the go and with all those deseases and he tells me “i have to keep going if not I’ll go to shit”
3:31
Zone 2 - minimum 3 hrs/wk
4-45min sessions
Stationary bike or other cardio equip.
1 session of V02 max/wk via 4x4 protocol= Do 5 sets of 4 min highest you can sustain; 4 min recovery-repeat.
I like to lift kettle bells with my teeth. In between sets I eat elk meat marinated in DMT
That’s rookie shit bro. I strap the kettle bells to my ears that are so strong from
Cauliflower ear that I can eat elk meat at the same time.
You both are amateurs, I pull a 20 pound kettle ball with my Johnson, up a steep hill.
Hahaha
@@ralphdeshon9710 You three are amateurs. I strap 20 pound kettles to each nut and do pullups off the side of my house. My neighbors love me, especially the ladies.
Nah. What you wanna do is dehydrate the meat, grind it into powder and dry scoop it as pre-workout. Real gains bro.
Breathing exercises are probably the most important for longevity.
Most people that stop altogether, usually don't live as long.
lol
It all helps, and that plays an important part for sure.
Lol
Thank you for this 🙏🥲🤣
Lmao
i have been benching 800kg..squat 900kg..row 1000kg and i have lived for forever since then
Let meet. Because In the end, there can be only one.
So far so good!!
People keep telling me to sign up for my company's 401k but I don't think I can run that far
Man good info. At 38 I keep it simple with consistent burpees , jump rope, basketball, and two 35 pound dumbbells. And most important a decent diet. I’m not held to any particular label but just mainly water and fresh produce. Lean meats. Keep the crap to a bare minimum. Cheat days with an occasional pizza or something. My downfall tho I consume more alcohol than normal. I can go weeks and months without but will then binge for 3-4 days. I gotta keep that in check. Other than that I feel great Let’s all live a healthy life. Being active is key
Try Cold Showers Daily .
bro, we are the same. I just came of a 4 day binge...Ive started a new thing now where Im not allowed to have back to back days over the weekend. So if I drink on friday I cant drink on saturday etc
My huz quit drinking and is so much healthier, lost weight and has more energy.
I hope you been consitent my guy. all the best.
I have to workout, if nothing else, just to stay mentally clear. I honestly cannot understand how so many people never get any exercise at all.
I have a Pt 102 years old. He started exercising at 82 every morning. Says he is in better condition now than when he was 82 . He drives, walks no cane or anything , mentally intact . Looks like he’s in his eighties and in good condition
Thats amazing
This information about all cause mortality is by far the most amazing thing I’ve ever heard. I’m blown away. What else matters
His general premise of greater strength = greater longevity is also very well supported by inpatient and outpatient research on elderly people who become ill or get badly injured and their chances of recovery. Frailty is a highly superior metric in ICU outcomes research when compared to biological age or many serious comorbidities. Take care of your body and never stop being at least somewhat active!
I wonder if there is any degree of correlation bias involved. Could be possible that people who are in poor health are weak as a consequence and die earlier from their poor health, whereas healthy people are stronger on average due to not suffering health problems or muscle atrophy/cardiovascular issues and have a longer life expectancy. I think if there is any bias it's very small, but I think it's interesting to consider.
My analogy is I want to go into the 4th quarter with a lead and a strong defense. It's inevitable that we will find ourselves at the mercy of age, it's best to enter that world as healthy as possible so you can recover faster.
Squats
Push ups/Dips
Pull ups/Chin Ups
Core exercise
3x a week
Walking 20/30 mins a day
Works for me. Nothing glamorous but it works for me. Keeps me lean and fit at 38
Nice and simple. Can do most of that at home too. I like it.
Maybe add in some bodyweight rows. Can do them at home too
@@calum9124 True. Underrated exercise mate 👍
I have a goal to live past 100 and fit.
I'm 58. I do 50 pushups non-stop and 100 to 200 push-ups daily.
I linked push-ups to my bad habit of drinking 6 cups of coffee a day.
So each time I went to get a cup of coffee I did push-ups.
Now I do 40 x 3 pushups daily and coffee is down to 1 cup a day.
I also do 30 yoga poses and 4 breathing exercises, every morning.
I can hold my breath for 2 minutes and can run up 6 storeys in 45 seconds.
I hope to be able to walk up 6 storeys at age 100, in 3 minutes (half a minute per floor).
I’ve been dead for 10 years. I still do leg lifts every morning in my coffin. It’s never too late to get fit!
Lmaooooo
Don’t forget deadlifts.
20 years dead here, still going strong.
Joe sitting there thinking how to get into that 2%
Joe knows he got to step up his cardio game
He's already there for sure!
Ya he's probably in the top 2% for his age.
*0.02%
@@joshuarileybeal Look at Joes eyes. He doesn't look super healthy. Drugs?
Eat clean and healthy. Get 4-5 days of exercise in a week... and most importantly, get your sleep.
I knowe this counts as nuritition but I feel it should be a stand alone topic.. HYDRATION.. Make sure you guys are drinking lots of water throughout the day. We're made up of 75% water after all.
At hit that CBD flower for repair...
Sleep is the most under rated aspect of health these days. People sleep like shit and they won’t make the changes to sleep better
@@chrischapman7026 guilty...
@@GeneseeBen it’s the hardest one for me. Not using technology for an hour before bed and staying consistent on when I go to sleep and wake up is very difficult especially in college. I just think it’s dumb that people take a ton of medications to try and “maximize their health” when they don’t even try to do the basics properly
There is a really good book on the subject called "Younger next year". It has some great information about exercise and getting older. The real key is consistency. If you can get yourself as addicted to exercise as you are to that morning cup of coffee you can be healthy. Go ahead and break your sugar, sodas (yes, even diet sodas are garbage) and fast food addictions and back off processed food. After three months you won't crave them anymore.
When I ran my first Half Marathon, their was this old guy who I thought was 60 running with me almost the whole time talking....sometimes I would lose him on hills but then he would be back...he even stopped to pee and caught up with me....I finished just under 2 hours and he finished at 2 hours....He was kind of limping, told me he is 74 and just had knee surgery 4 months ago.....this run was just part of his build up to the Boston...I would love to be 74 running with people in their late 20s!!
Having dogs does so many things for longevity. Routine, mood regulation, companionship, stress reduction, immune system, daily walks, etc.
My favorite exercise is walking to my bed. Then laying down. Wake up repeat
ruclips.net/video/Ga1jUuL3m2I/видео.html out of control..exposed joe.
Stay weak.
Best form of exercise is brisk walking.
Honey.. don’t forget the ice cream 🍨
@@dystopiaisutopia not really.
Male, 61 years old. Typical workout, 6 or 7 days a week: 25-minute brisk walk, stretching routine, light weights, 50-75 pushups, 30-second plank, 50-100 crunches with exercise ball. 30-minutes on recumbent bike for bad weather days. Fit and firm, excellent blood pressure and cholesterol. I also diet well.
Amazing, I’ve never heard someone explain it with such positivity. Actually gave a contrast . Both diseases and diet and fitness have there influences. Opposite of the media who only report the negative side of anything and not necessarily the news or should I say the current situation. During our outbreak they should have been hammering us with all the good things we should be doing and some positive news which would actually help, opposite of stress and anxiety.
Most useful thing I’ve taken on board in years. Clear, concise, structured and much appreciated!
anyone can workout when you're young, but it's those years after 50 that really matter. Those years are difficult mostly from a mental motivation perspective. That's the real key, once you've unlocked how to motivate the mind, the body is easy. I would rather hear tips on how to stay mentally strong and motivated
Iuke change you're rutine swimming to running to kayak to walking to biking but keep to the basic three to four days a week 3days for older folk n four for under 50 stay fit America 🇺🇲
Check our Rich Rolls podcast on “ mastering mindset.” A masterclass!
I agree. I recently WOKE UP out of a very oppressive high controlled DOOMSDAY CULT. MY ENTIRE LIFE WAS TURNED UPSIDE DOWN 🙃...I became suicidal and have been literally in SHOCK from the TRAUMA. I was in this DOOMSDAY CULT for 50 years 😔 called the Jehovah's Witnesses. Mental Health help after 50 is very important. So many are suffering from depression WITHOUT any type of trauma, let alone with people who have or is experiencing trauma. Mental health needs to be spoken about more these days than not.
In my 20s I was unhealthy and fell into mental health issues, alcoholism & addiction. Sober for 3 years and came off my final prescribed medication 3 weeks ago.
I'm 33 now and began taking my regime seriously. Doing walking & yoga daily, sometimes with cycling & with pushups 3 days of the week.
Hoping to get fit enough to someday do 5Ks, 10Ks & who knows, maybe more one day. Stay Hard.
If you're able to do so, walking is by far the best form of exercise long term. If you study all the areas of the world where longevity is the highest, the cultures almost invariably have people who consistently walk each day and many are well into their 80's and 90's. It's almost a religion to them. And they walk miles, not yards. It's easy on the joints, keeps your weight stable and there's so many mental benefits to add to the experience. I walk every day and will continue to do so until I can't anymore. Use it or lose it.
Love that he is talking about excercise while wearing a Tommy Boy T-shirt
Oh no she Didn't
ruclips.net/user/shortsNJBhgDfRWQw?feature=share
Does this shirt make me look fat? -No, your face does.
why ?
Ohh myy gooddd bee's HELP!!!
@@joeforster2255 shhh, nobody tell him
I always find this guy to be super interesting and informative. I wish I had a doctor who knew and cared this much about physical fitness. Also I don't think anybody has mentioned his shirt which is a reference to the movie, Tommy Boy.
I taught my 10 year old how to do squats with a 100 pound weight.
He now has been folds very well in a suitcase.
This was great and very informative. In my opinion,and also from looking at other research - it becomes almost more important to do strength training and keep your muscle mass as you age. The problem with all the aerobics, while great for your heart , is that it can have a catabolic effect. And not to mention the fact that as we age we lose muscle mass each year. This is why when you see old people fall they wind up breaking things. So it’s important do some bodybuilding and strength training type exercises along with your aerobic routine. Personally, I would put it ahead of aerobics for most people. The increased strength will help them to better perform the aerobic exercises
Strength is important, especially for older women or people susceptible to osteoporosis, but the research overwhelmingly shows longevity benefits to having a higher vo2 max. The same data just isn’t there for strength training. Yes, sarcopenia is terrible, there’s just limited data supporting the idea that strength training in youth will help prevent it in older age.
Absolutely love pushing the limit with my workouts, I’ve found a good mix between weight lifting and body weight/HITT that leaves me feeling amazing after workouts each time
Wim Hoff is a great inspiration too, swimming in cold water is a life-changer but diet plays a huge part in all this also.
I’m 76. I go to the gym two days a week and run on a track 4/days a week. I ran a ten k last June. I’m running very slowly for a long time. It keeps you in zone 2. But time on your feet is the most important.
I'll be 80 next May 2023. I have always been physically active...high school sports, US Army, etc. As I've aged I can't do the things I did at 25, but I still workout at the gym 3X a week doing weight training, cardio 3X a week walking my hilly neighborhood 4 miles, and swim 2000 yards on Sundays. My favorite winter sport is downhill snow skiing and I get in about 20 days of that when I'm not doing the other things. If someone has never had a good exercise program, for sure it's harder to start later in life, but as the doc says, there will always be some benefit derived.
1:28 This is a very powerful statement. And it's very encouraging that you don't have to be rich to live longer and better in late life...you just have to maintain fitness.
P. O. W. E. R. F. U. L.
There’s no shortcuts to good health. No drug no special sauce. Health issues are a great equaliser
My grandfather just turned 80 last week and he's a f*cking bull. This guy was a state-champion boxer in his youth and he never stopped doing hard work around the farm EVER. Till this day he's incredibly strong compared to men 30 years younger than him.
I'm 21 and both a smoker and type 1 diabetic, now facing some heart issues. This video was truly eye-opening and it sure as hell is making me re-think a lot of shit I've been doing. I'll try to be a lot more like my grandfather with the time I have.
Stay strong!
I would suggest that you go and see a doctor that specializes in functional or integrated healthcare.
They can help you design a lifestyle program that may help you. Type 1 diabetes is a very specific type of genetic disorder that is different from Type 2 but there is one thing they have in common and that is leading a good lifestyle will help.
Just to add if you did physical work and just five minutes of intense exercise a few times a week it would be far more beneficial than going out and trying to become an extreme athlete.
Mann, at such a young age as well. I'm 23 myself, I hope you get better soon
@@bighands69 Thank you for your advice, brother. 100%, I agree that people in my current situation should exercise smarter rather than harder.
I've noticed some improvement over the last few months with some basic calisthenics, so I guess I'll stick to that program for a while.
@@emin4704 Thanks, bro. I really appreciate that.
I myself I'm also a Type 1 diabetic. It's important that you incorporate exercise into you life it'll go a long way helping manage you diabetes. You'll also be more insulin sensitive which is always a plus.
Definitely going to find this full podcast in a bit!
MR JOE, YOUR WORK KEEPS ME ALIVE & INSPIRED !
I think for longevity though, the best exercises are the ones that you do not consider exercise. Like walking 10K everyday without thinking or planning it. It is just part of your routine and you don't consider it an act of stress. I know so many healthy people who don't ever go to the gym but the difference between them and the unhealthy is that they are very social extroverted wild undomesticated beings. They practice intermittent fasting without planning it and they get enough daily exercise without calling it exercise.
So true, just stay active and move your body. People in the "blue-zones" places in the world where people live the longest don't lift weights or anything.
Agree
Agree
This is all good at it's core but a lot of people need some kind of structure/plan to execute consistently and cant just float through life exercising whatever whenever
@@michaelmcdonald1620 Hi, I think the point of the comment above was that it's not exercise per say that we need to be healthy but a lifestyle that is not sedentary...someone earlier mentioned the populations in the "blue zones" and they're a great example of how people have a naturally active daily life, but not because of exercise but because they're just active.
I just turned 70 last week and I do interval running Where I get my heart rate up as high as it'll go for a minute minute and then I walk for a minute and then I run for a minute and I do 8 of these cycles twice a week. The cardiovascular workout is really crucial for optimum health.. And you don't really get that with walking.
That’s a great way of doing it. It’s important not to destroy ur body as it’ll put u off doing it again. It’s all about consistency rather than pushing it when u get older
Here’s my take:
Assorted pull ups
Assorted push ups
Assorted dips
Assorted squats
Assorted lunges
Assorted calf raises
Farmers walks
Dead hangs
Dead lifts
Medicine ball routines
Kettlebell routines
Bulgarian bag routines
Super simple layout.. Mix with Yoga and/or Martial arts or surfing..
Do it and live longer 🤙🏻
You can just do a simple flexibility routine.
No need for "yoga".
@@maloxi1472 why not yoga?
@@babyfood9537 Because "Yoga" refers to a specific set of Hindu practices.
I find it creepy how a religious practice has infiltrated the world of fitness without anyone (especially in the prosaic West) batting an eye.
I mean... how often do you hear fitness enthusiasts and so-called "experts" recommend to mix a Hail Mary or two in your flexibility routine ?
@maloxi1472 I don't get your point though. It has obvious physical benefits to anybody's health. The stretching and breathing is really good for you and can strengthen you. What are you worried about?
@@babyfood9537 Any exercise that includes stretching and/or controlled breathing (for example warming up before a run, long slow running itself, gymnastics,...) has obvious physical benefits.
All I'm pointing out is that it need not be entangled with a specific religious practice, especially given that more than 75% of us aren't Hindus. What is there not to understand ?
Deadlift and bike ride, do a few push ups and sit ups. I'm in good shape at 44, and keeping it simple and easy on the joints is key for me.
I am 64 I have run most days since the age or 17 (under 3hr marathon). I have also been doing weights since 30. I do not smoke. I do not have any meds or med problems. I feel great. Today 40 min run 1 hr weights. Tomorrow sama sama. I do not worry what I eat but I do not eat during the day until 5 then it is what I wish.
What a badass. Any tips for the younger guys?
@@Guthero I was asked once how do you get good at running I replied go for a run and do not run until you are uncomfortable but enjoy it. Do not worry about distance but do it for time. 40 minutes. You will soon start to push yourself as you get fitter and actually enjoy being on the edge of discomfort. You must enjoy it. Go for a run no matter what the weather is no matter how you do not want to as after the first 10 minutes you thank your lucky stars that you did. You feel so much better. Get a good set of running shoes take some time off especially if you feel an injury coming on. You will get injured rest continue do not run through an injury. I absolutely refused to do weights because I felt it would effect my running. During an injury phase I went to a gym with a friend who encouraged me and I enjoyed it so much. You must be shown how to weight train then you can crack on yourself. I then ran and did weights but never to build muscle although I did of course but not this stupid stuff. I never did it for esthetics. Now I am in my 60ties it has so much benefit. Whist I now run at a lower speed it is about movement and oxygen intake. Exercise for me is also a mind refresher and mind cleanser. Maybe even more important than the fitness component for living a happy life. I can lift the same weights as in my prime far more than the average young pup in the gym which gives me a little internal smile. Do not live to run but run to live.
@@chrissheppard5068 Good tips. Pretty much EVERY runner will get injured at some point, even if you build weekly miles up extremely slowly, but there's a fine line between running through an injury and running through normal soreness; sometime's it hard to tell the difference. (I'm currently running through a 1-week-old sore ankle that's a 1/10 on the pain scale when running, and a 4/10 when walking down stairs). Also, the absolute best exercise for runners to focus on is the squat to build quads, and it doesn't hurt to work on your upper core strength a little in order to keep an upright-no-slouching running form for longer.
@@JasonFarrell The amount of times I kidded myself that the injury was a sore cost me many weeks more to recover....that impulse to run and feel good could over come much but further pain eventually tells you Nope you are stopping. I learned though as I got older it was easier to listen to my body and it was better to rest thru a sore than take a chance. I also find alternative exercises in the gym to get the buzz. I found a skiing machine recently basically an upright rowing machine but individual ropes to move the resistance. Never give up there is always a way to train. I have to admit my pet hate is watching people use their iphones on gym equipment they think somehow just being there is enough.
Do you have a regular stretching routine? I run a lot and am about to turn 40, and I notice myself feeling more sore and tighter lately... I'm awful at stretching.
Chains like Planet Flirtless count on the fact that most of their members are at home netflixing but still paying their monthly $10 dues.
that's every gym, I own 3
I’m a type 2 diabetic. Brought my A1c down from 11.2 to 6.0 so far through a Ketogenic lifestyle. Just starting to workout. Hoping to get my A1c below 5.7👍 thanks for this info🙏
I’m 9 and can whole heartedly recommend this program
I was in excellent physical condition until my late 50’s and then I got lazy. My weight is still the same, 116 lb/5’ 5” but my muscle mass is 💩😣. I mountain bike and hike about 10 hours a week but it’s not enough. I just started the @Knees Over Toes Guy training to ‘up’ my game (it’s a fabulous program!). I’m adding in strength training to gain the muscle I’ve lost. I’m only able to do one pull up now when ten years ago I was able to do 20.🤦♀️ I watched my mom’s mental and physical health plummet the last 10 years of her life when she stopped regular exercise. She was always an active person - judo, yoga, softball and walking marathons. She had a husband who did not exercise or eat healthy. I am blessed that my working/climbing arborist husband loves to mountain bike with me…it really helps to have accountability and partnership. A strong body is paramount to good health. Thanks for this discussion Joe.🙏🏻💪🏻
I never knew a woman who could do 20 pull ups.
3:40 this applies to a 5 zone training system. Many also use 7 zone just a note the zones change
Elon Musk meets Alex Jones!
ruclips.net/video/peUgoAttMHI/видео.html
It’s hilarious!! 😂 👽
can we get that chart?
Love the Longevity and Healthspan topics ❤