I'm 80 years old and have stage 4 breast cancer, Takotsubo cardiomyopathy, heart failure, and a number of other health issues including long COVID. I started using a fitness trampoline 2.5 years ago as well as weight and resistance training, after surviving a cytokine storm. I've gone from barely being able to lift a one-pound weight to lifting a five pound weight. I jump on the rebounder, for about 3 minutes, a couple of times a day despite both knees needing replacement. I use red light and near infrared light pads, daily, on problem areas of my body such as my knees, ribs, back, and a torn rotor cuff. I also try to get outside and walk several times a week for about 15 minutes. None of this exercise has cured my various ailments but I'm still able to live a fairly normal life, long past the time expected, and rarely need to use an OTC pain medicine. I would agree that any type of exercise is good and improves health, sleep, and mood.
Good luck with all that. I was changed by Dr. Esselstyn's group of people with 2 to 3 heart attacks that lived 30 additional years following his vegan whole plant diet and exercise. The video "Forks Over Knives" impressed me so much, I becae a vegan the day after seeing it.
@@Physionic Nic, I had to learn your research, Dr Robert Lustic, and other doctors where and how I was above to go Diabetic and I had NO idea I was poisoning my self "HPS plus sugar/hfcs" well I am in your private discussion forum. I have slightly elevated heart disease. I WANT to some how get back my insulin output but dont think I can. For the last 20 plus years,. I was 235 bls in a 5,9 frame with a low to medium level of walking up to a mike biking..but I had no idea the LOW energy was likely caused by diabetes. So after my diagnosis, I lost 1 bls every second day after getting rid of Highly Processed foods!
I remember another study that involved HIIT with 55 to 65 year olds and the finding was a 20 year heart age reversal, but the benefits were muted after 65, although not zero.
She is mislead, She is only an enthusiast and can lead to people getting injury in many ways ( I got accidents practicing Ice man way as well as using long and hot saunas for example, also following her advice on heart I mess up myself and I post the link to the right info why) ruclips.net/video/Ii845pDRC2c/видео.html
I can only provide my experience. I am 71 and was a medicine and surgery practitioner and practice owner (Now I am semi-retired and contract for my former practice 3 days a week). Before 2017 when I bought a bike my blood pressure ran about 145/95 and my resting heart rate was about 85. Now I typically get about 5 to 6 hours in a week on my bike and train mostly in zone 4. Currently my blood pressure runs about 115/70 and my resting heart rate is about 55. My calculated VO2 max is about 47. I started well after the "golden opportunity" range this video suggests. Admittedly there are some likely confounding factors, but I believe the exercise is the primary driver of these changes.
I agree with you. I am 71 and have been working out for 40 years (my bio age is 57). I row(rowing for 2.5 yrs-I have a home gym) 5 days a week. I do the 80% intensity. After my workout, I felt my heart getting stronger. I also have a self-propelled treadmill that I only walk 30 min 7 days a week with a 20-pound weight jacket. I still work full-time as an accountant. Overall I don't use the word feel younger. I don't feel older and feel I do not have any physical limits. Also, my resting HR is below 50, and I am also juggling. You do a good job. I like getting into the weeds of bio,
Thanks. This helps me. I am 65. I line dance every morning, including intermediate and advanced. I walk my dog and keep busy with the usual activities to maintain things around here. I have a weighted jacket. I have weights. Working out from home is more efficient for me and the dance is fun. I just have to figure how hair hard, how long, and how much weight to use. Examples such as yours help me get at least a rough idea. Do you measure anything while rowing like heart rate?
I also row. I am 68. Mostly on the river. Rowing has restructured my body and stamina to it’s best form. Also, being on the water in the early morning is very calming.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this.
It is important to note that endurance athletes tend to suffer from higher rates of arrhythmia in older age, and require pacemakers at higher rates than the average population. So the age thing does come into question for another variable, if you start this type of training at, say age 30, you might promote deleterious changes by the time you are 60, for example. There is definitely a difference between someone that recreationally trains endurance vs an endurance athlete, but what I'm trying to elucidate is that too much of one thing can be a bad thing, and 5 to 6 hours a week of endurance training is a little high, as that is a good activity level for total exercise per week, including resistance training. Resistance training is also good for the heart, and there are also studies showing this. Being hyperbolic about these changes also may not be helpful like you said, as harm can be done trying to chase numbers rather than just trying to improve. The person that can consistently devote 2-3 hours per week to exercise is going to be much healthier than the person that devotes 5-6 hours of exercise a week for only a couple months out of the year. Exercise is something that you need to devote 30-40 years of your life to, and while a study of 2 years of 50 year olds is great and I would welcome more studies of this length, it's still likely not telling the full story and likely isn't teasing out the nuance in this type of training for all ages, and this is true of pretty much every study on fitness. As this study focused primarily on the heart, I would be interested to know how the lives of the control group improved just with the yoga, I would venture a guess to say that they likely improved their chronic pain scores and improved their quality of life, even if they didn't improve their heart health much.
@@toddboothbee1361 avoid CAD by eating right, staying a healthy weight, and exercising regularly. Avoid arrhythmia by not doing loads of endurance exercise every week.
@@zakazan8561yes the 80/20 rule - 80% of training in Zone 2 (70-80% max heart rate) and 20% in higher effort Zones, e.g. HIIT. This years tour de France winner, Pogacar, trains at these intensities.
have a look at 5bx xbx royal canadian airforce fitness plan , starts at level suitable for a 6 ( six ) year old. takes 11 minutes a day , builds up to olympic level fitness if your body supports it. Slow progression , no sore muscles. measureable results. google 5bx exercise plan
Similar studies have shown an anti-aging effect in the elastic arteries. While elasticity decreases with ageing, some studies have shown aerobic exercise training can maintain higher levels of elasticity, which can be one mechanism by which exercise can prevent hypertension.
I don’t think anyone is denying that. He was questioning how long the backtracking of the damaging effects on the heart of aging. But I questioned the viability of the whole protocol for the average person. Even with the benefits, they’re just not going to do it.
At 72, I have followed Dr Patrick's health protocol with amazing results. I went from a fat, sick, pharmacological dependent, depressed mess to a healthy, lean, mean, drug free, Greek God like body. I also have gone KETO carnivore and do heavy resistance training 6 days a week, so I am sure that helps. It would impossible to quantify but I think a healthy life style protocol can have a synergistic effect.
Other sources advise caution with regards to sustained cardio and do not recommend a daily regimen if you do exercise with this intensity. Over-training can result in damage to your legs and hips and/or your circulatory system. One should certainly seek professional evaluation while undertaking an intense exercise routine.
I have been doing endurance for a long time, added strength training back in over a year ago. I FEEL twenty years younger. I'm faster both on the road bike and faster up a hike. Lifting truly is a miracle drug for youth
@@m4inline what would make you say that endurance did nothing for you. What measures were you using? Did you have access to what your VO2 Max was? Because that is very much associated with longevity as is strength. It does sound like the combination is powerful.
I did something similar as a teenager, and well, you certainly get into shape. But you also have to have the mental strength to maintain 80% max heart rate for 30 minutes.
@@TheSpecialJ11 80% is fairly easy. I started riding daily on Jan 1st of this year and do a 30 minute ride daily, I work from home and have barely missed a ride all year so far. I'm 54 years old so my 80% would be around 133bpm. I sustain my bpm in the 145 to 160 range for the 30 mins, sometimes high 160s if I fancy a sprint for the last 10 mins. Anything in the 130s feels like an easy warm up pace. Already fairly fit before this year which maybe helped. Trained ever since a teenager, mainly calisthenics/gymnastics for the last 20 years which I still do every other day.
@@paulcorfield_artistperhaps 80% is a different feeling running vs riding. I would struggle to hold that for half an hour running day after day. If 133 is your 80% that makes your maximum 166 I think
Did you actually measure your max heart rate on an all out exercise lasting several minutes? Your numbers fit the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining.
Your work is amazing! Thank you. It was the researcher Dr. Ben Levine who Rhoda interviewed 3 months ago who said the age of the heart dropped to 30 years in the 45-65 year old individuals.
Thanks for posting this. My 13 yo old dog was recently diagnosed with mitral valve disease and have been digging all the current understanding in managing our trending heart conditions. While the study focused on middle-aged humans, many principles of heart health and exercise also apply to dogs, especially those with heart conditions like mitral valve disease (MVD), as in my dogs case. Here’s how the findings can be extrapolated and tailored to canine health: Key Study Concepts Applied to Dog Health 1. Cardiac Compliance & Remodeling: • The human study demonstrated that regular aerobic exercise improved cardiac compliance and reversed structural stiffening of the heart. • In dogs, low-impact aerobic activity (e.g., daily walks tailored to the dog’s ability) may similarly enhance cardiovascular fitness and support healthy heart remodeling, improving blood flow and reducing strain on the heart. 2. Exercise as Therapy: • Controlled, moderate-intensity exercise can strengthen heart muscles and improve circulation in dogs, much like in humans. For dogs with MVD, careful exercise helps prevent further decline in heart function without overtaxing the heart. 3. Prevention of Heart Failure Symptoms: • In both humans and dogs, maintaining optimal cardiovascular fitness can delay the onset of symptoms related to heart failure, such as fatigue, shortness of breath, and poor circulation. Guidelines for dog Heart Health 1. Controlled Exercise: • Type: Gentle, consistent activities such as short walks, slow games of fetch, or swimming (if feasible). • Frequency: Daily, 10-20 minutes, depending on his energy and tolerance. • Intensity: Monitor for signs of fatigue, labored breathing, or coughing, and stop immediately if they occur. 2. Cardio-Supportive Diet & Supplements: • Omega-3 Fatty Acids: Just as exercise improves cardiac compliance, omega-3s (e.g., fish oil) support anti-inflammatory processes and enhance vascular health. • CoQ10 & MCT Oil: These supplements, also beneficial in human cardiac studies, help fuel the heart by supporting mitochondrial energy production and metabolism. 3. Weight Management: • Avoid excess weight, which adds strain to the heart. Maintain lean muscle mass through proper nutrition and exercise. 4. Monitoring & Adjustment: • Work closely with vet or cardiologist to determine safe exercise levels, especially since his mitral valve disorder may require specific adjustments. Why This Matters for MVD Dogs with MVD often suffer from heart stiffness and reduced efficiency in pumping blood, similar to the changes seen in sedentary aging humans. While MVD is progressive, managing it with exercise and cardiovascular-supportive therapies can delay progression to heart failure. Just like the study showed in humans, “use it or lose it” applies to the heart-controlled activity helps preserve heart function for as long as possible.
I'm 57 and my resting heart rate is about 51. I can exercise at at 150-160 BPM for over an hour, without too much trouble (but good effort). I can confirm that what she is saying feels like what I've experienced.
Me too. At 60 I can run for over two hours at an average heart rate of 150 and recover within minutes when I stop. I started running in my mid 40s so I wasn’t a young athlete.
Cardio baby! Yay! Hit the Concept II, go MTBing, swim some laps, walk the dog for an hour. Thank-you for posting this. Dr. Rhonda, and Physsonic? Appreciate your work, and channels.
I have listened to her for a long time and I do appreciate what she does. When it comes to Omega 3 supplementation I find some of her statements about the benefits of supplementing with it a little over the top.
Yes, this is her habit. She gets really into things that might be beneficial (high intensity exercise, saunas, omega 3 supplementation) but then keeps ratcheting up the claimed benefits until she way over-exaggerates the magnitude of the effects.
@ I was trying to be nice by saying some. She has the right to her opinion, but I find that there is too much reductionism going on in the field of health. I started on my own learning journey 10 years ago, when I reluctantly started eating a whole food plant based diet with my wife due to serious health issues, and have not regretted it to this day. When it comes to DHA supplementation, years ago I came across a RUclips video, Do Vegans Require A DHA Supplement? by Dr Tim Radak, and it gave me a very healthy skepticism about the whole topic of DHA supplementation. I believe that the path to good health is by getting out of the bodies way and let the body do what it knows how to do. Other than B12 and maybe D, I don’t see any reason to supplement with anything. I believe that simply eating a well planned whole food plant based diet, a person will get all the essential fats required by the body, meaning ALA and LA. Does supplementing with DHA alone do anything good for someone who eats the standard American Diet? Probably not. I am not saying that eating a whole food plant based diet is the only way to help oneself, but the many claims made by people when discussing a whole array of supplements is on steroids these days. There is a reason why the process of converting ALA and LA is slow, it’s not because the process isn’t working well like many suggest. My hero is Dr T Colin Campbell, after I read the China Study about 10 years ago the light came on. It looks to me like the human body has a very hard time functioning properly when it’s overloaded with too many fats regardless of what type of fats they are. Sorry if I bored the hell out of you. Juts ranting away here.
@@Physionic I sent a reply and when I went back in it was gone. Other than B12 and maybe D I think that claims made about supplements is on steroids. Does it help people eating a standard American Diet to supplement with Omega 3 ? Probably not. The body will do what it does properly when people do not put road blocks in front of it by what they eat and drink. Reductionist thinking when it comes to health is very prevalent. A few years ago I saw a video on RUclips titled Do vegans require a DHA supplement? by Dr Tim Radak and it really started a thought process on this topic. Many say that the conversion rate is very slow when it comes to ALA and LA and therefore we need to supplement with DHA and EPA. The body obviously regulates and converts these fats slowly for a reason. Even people eating a well planned whole food plant based diet get enough essential fats without supplementing with Omega 3. Reading the China Study by Dr T Colin Campbell 10 years ago turned the lights on for me when it comes to diet and health. It’s really not that complicated. It’s like Campbell says, just eat the food. It’s so obvious that many diseases are caused by too many fats of all kinds in the body.
Relative to the step decrease in hormone function experienced after male/female menopause (~44ish), your autonomic system is likewise dropping in overall vitality and ability to compensate and accommodate stressors, good or bad. Namely where exercise, along with a healthy whole-food diet, is vital to upregulate the autonomic system and your overall physiology. The next significant drop is ~60, where you're basically switching from 'Fall' to 'Winter' phase of your overall lifespan and experience further declines in ability to compensate and upregulate. Again, where exercise and diet, along with stress management, help upregulate your autonomic system and overall physiology - or at least as much as it is able relative to its related decrease in overall capacity, ability and dynamic range. You likely will see greater benefits at the earlier window, around menopause, since your body is still in a transition phase vs. at 60+, when you're no longer manifesting the same vitality as when younger. Again, being that your your decline in hormones reflect the overall functional capacity of the autonomic system to respond to stressors and adjust to compensate as best it can - something it does quite well when you're younger and in the 'spring then summer phase' of your lifespan. How well you age is of course subject to your genetics and epigenetic expression, ideally having few compromises that would otherwise shorten or at least limit your overall longevity and vitality.
I'm 61...I do 4days a week of Boxing style Cardio circuit training...2 Days of Strength Circuit Training..and one day where I do Yoga Recover. I "cured" Type 2 Diabetes with a low carb diet...and STOPPED all American Soda drinking..and Lowered from a high of 11.3 to 8.1 - down to a current 5.5 to 6. And I've been told...get below 5!! I'm shooting for that. I can hold my breath for over 2 minutes..and I actually feel stronger than in my 30s...And I'm just addicted by the endorphins from the exercises. I also do each night...20min of InfraRed Sauna in the 150-180F ...and each morning 10min of Redlight. Great videos as USUAL...I look for them...Such focus on DATA!! Thank you!!
@@Fearzero I agree! going low carb with type 2 only helps control blood glucose levels, but doesn't cure T2DB. Portion size and sat fat intake are major contributors to T2DB. Life long exercise is wonderful, and it is too bad people aren't more active until it is almost too late to do something about it.
@@Fearzero that’s very debatable, plenty of studies show the opposite, especially keto diet with minimal carbs being the best diet. Processed carbs are a totally different subject, I avoid processed foods of any kind like the plague.
@FeralDropbear Any studies showing meat not to be bad are comparing meat to other meat, not whole plant diet. That's how these studies are gamed. Whole plant diet is the best diet for humans and it's not close.
Exercise is king when done right, for any age, hands down. We see diminishing returns with age partially because the hormonal deficiency is increasing with age. No hormones, no anabolic activity, no protein synthesis, no tissue regeneration - end of life. Sad but true. This aspect is not captured in the studies presented. Also, different physical activities are proven to increase hormones in our bodies and thus increase protein synthesis. The exercised heart in the presence of anabolic hormones gets stronger, gets renewed causing it to "spring back to life" so to speak. Thank you. Very good analysis.
4:24 pay attention to that insane exercise list. For 50+ people, this is elite training. This looks more like the routine of a pro football player in his 20's.
@@brazilchem as someone in that age group who races bicycles, I can assure you, it's not elite. Not even a little bit. You said it's insane / like a pro footballer in his 20s. The sum total of the exercise listed in the cutout at 4:24 is less than I would do in a recovery week. Maybe you never exercised or something, but you definitely don't know any elite sports people or pro footballers.
Unfortunately, by making such an exaggerated comparison, it undercuts your argument. But I agree that I think this is an unreasonable protocol to expect that many people will take up. I we don’t even have a population of people who walk a mile a day never mind working out for multiple minutes at 80% capacity. I can tell you for most people, that is not fun. Just like those last reps in building muscle, the ones that do the most good, don’t feel good. Yeah, you get some people claiming that they love that feeling even from the beginning and some later, but I’m pretty sure just like the brain is wired to overdo it onhighly palatable foods, it’s also got a bias to do as little work as possible to survive, except in some individuals. I’m pretty sure it’s been shown that Hunter gatherers who moved to cities don’t keep up their same habits because they love them so much. And they end up gaining a lot of weight.
Being 81, I would be interested on information on this this decade of aging. I do AOA (active older adult) classes 3 sometimes 4 times weekly. Included are 20 minutes aerobics including high intensity, 20 minutes hand weights, 20 minutes stretches. Resting heart rate mid 50s and high end anywhere from high 130s to mid 160s. Mostly careful about diet. Health span, to me, is more important than life span. But hey I enjoy breathing.
@@toddboothbee1361 study after study concluded masks do not work for preventing respiratory diseases. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
@@toddboothbee1361 study after study concluded masks do not work. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
When I hear new research findings, I always want to know your say on that. So thank you again! Have you any thought on the safe use of vit K2 and D3? My concern is if it has any impact on blood clotting.
Does Nick‘s analysis call that into question a little bit? I take almost everybody’s word with a grain of salt including Nick. I think Patrick already had a passion for fitness and we know Nick has been a bodybuilder for years so I just have the idea that they have some bias about the results. It was interesting to me that Peter and Tia actually started backing off some of his athleticism when he started learning that it was less associated with longevity than he thought it would be. I don’t mean that he says that exercise isn’t incredibly important. He says it isnumber one, but not at the levels that he was living at and his younger years.
She may know quite a bit but when she severely chastised those who were intelligent enough to NOT take the jabs she lost credibility with me and THOUSANDS of others and we were right.
I am 68 years old and I've been working out consistently since I was in the military at the age of 19. Workouts Include cardio, Strength training and I'm also 4th degree black belt so martial arts are a big part of training but not so much sparring anymore. I mainly started this journey to lose weight and get rid of some bad habits and over the years I've actually lost close to 90lbs. I think everyone knows the main thing is consistency and of course having a good training program. Some days you really have to push yourself but don't be afraid to go to the dark side!! Intensity is key!! But of course be smart about it and know your limits but they maybe higher than you think!!
The study you found is all about endurance (zone 1- zone 2 ) The study Dr. Rhonda is refering to is including 4x4 interval training + a variety of different heart rate zones training. I really think it matters as interval training is building fast muscle twitch fibers in the heart and endurance training is not.
I am confident that exercise at 65 and beyond with proper diet and adequate sleep will undoubtedly prolong your life. Whether this is determined by heart health or other measuring sticks . Stress is one of the biggest killers, so that needs to be kept to a minimum if at all possible.
After sitting on top of a hill listening to Christmas carols, my little black heart grew twenty times that day. Rhonda often makes many good points on her podcast, but I began to dig deeper into many of her statements when I listened to her supplement intake protocol. She takes about 30 supplements daily, and the pile of pills looked larger than some of my meals.
I'm 60 in a few months. I like the idea of getting heart rate going like being chased by lion. I do 60 pushups then 60 diamond pushups, and can do 100 pusups in a row. I like it cause you can do them anywhere at any time, no excuses.
This literally CANNOT be the case since the placebo group stopped being sedentary. The HIIT training clearly showed a difference, did you not listen to the entire video? I looked at the study and the control group did yoga/stretching 3x a week, which looks like it was done for an hour long each time. Yoga/stretching is equivalent to the same amount of time in hours of brisk walking which would equate to "on average" 12 miles of brisk walking per week. That equates to ~ 2 miles per day or about 4000-5000 steps + whatever they did living their lives. Less than 4000 steps is considered sedentary, so by that definition those people were no longer sedentary.
@rcmag13 What I'm saying is that if you stay active your whole life, you wouldn't be trying to get back what you lost being a couch potato for decades. Also, my definition of being active is not the same as yours.
@@howiesfunware Sure. I get that point, there are many benefits to not being sedentary. However, it is good to know that HIIT can recover or reverse some of the damage. Also, if it can do that, then someone who does HIIT is going to be more fit than someone who doesn't. As far as the definition, I am using the "official" definition of being sedentary, I have no idea what your definition is, nor would anyone else know. The official sedentary guidelines are around fewer than 4000 and in some places, 5000 steps per day. Steps are an easy metric to measure.
I think it's a tuff sell to get anyone to exercise that hard regardless of the perceived benefits especially if they've never exercised before. Athletes don't live longer so I see it all as a moot point.
@@howiesfunware This is incorrect based on studies. Athletes can live anywhere form 4-7 years longer than the general population. Secondly, they have a longer health span, meaning they live longer without chronic diseases. If they also follow a plant based diet, the years increase even further. Whether or not people want to do intense exercise is irrelevant. He is simply presenting the information, people can do with it what they will. I'd link you several studies on the longevity benefits of being an athlete but youtube will simply auto-delete, they don't allow links. All that said, I am not denying being active is healthy also even without the HIIT. Any physical activity is going to be better than none.
My wife bought me a smart watch last Christmas and it has a PAI (personal activity intelligence) score to try and reach daily. So on Jan 1st of this year I started riding 30 mins daily on my exercise bike. I've exercised anyway since a teenager, mainly calisthenics/gymnastics every other day. I work from home so it's easy to fit in a daily ride, probably only missed a max of 10 rides this year so far. I sustain 140bpm to 165bpm for 30 mins without any trouble, 80% would be 133bpm for me, a 54 year old male. 133bpm feels like easy warm up pace. I average 3 miles for every 10 minutes riding and my best 3 miles is 8 mins 35 secs. A sustained 21mph which is pretty good from what I gather. I eat a clean ketogenic diet, plenty of low carb plants, nuts, seeds, some meat but not loads and not all that much fat. I eat that way because I'm asperger's and I find being in ketosis helps greatly with that. Always got loads of energy, well muscled, around 15% bodyfat, up at 6am 365 days a year. As an autistic person I love a strict daily routine and the daily ride is now just part of that. 🙂
You write "would be", so I guess you base your numbers on the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining. Others have a max HR below the 220-age myth. 220-age is useless to many people and harmful to some.
Your videos are great! They're so much easier to digest now, which I think is a really positive thing for RUclips. Dr. Rhonda Patrick was one of the first health youtubers I followed, and I always felt she tried to put out accurate information and didn't sell out. I think the "reverses 20 years of heart ageing" was a bit of an simplification for 'improvements' and a wow effect in the presentation. I give her a pass for it being a CrossFit talk and not medical conference.
@@Physionic she also discussed taking the seeds, without sprouting them. She has discussed this with an expert on sulphorophane. I wanna know if taking the seeds or the sprouts, is worth the effort 🤷♂️
I tried to eat broccoli sprouts. Easy to grow. Not easy to get down. I do like raw broccoli but the sprouts must be an acquired taste. Like arugula cross mustard greens plus some crunch.
Thanks for the VDO. You mentioned just "Endurance Training", however I think the key to all of this is the HIIT training (zone 5), maybe in combination with endurance/aerobic training (zone 2). In this study the HIIT training consists of the Norwegian 4 x 4 interval training (twice per week) and I believe is the key of the outcome of the study.
A very short, 60 -- 90 seconds full body rush one to three times a day does something. Intense enough that you struggle with a pounding heart and breath. My current favorite for doing this is shoveling. That is, simulated shoveling, in doors. I utilize a mace, an 8 kg steel ball on a long (120 cm) steel shaft, Throwing it from the ground up high,like you do with a shovel, using the entire body. It's taxing because it's a fast movement involving the entire body. Exactly what we older normally never do anymore. Did you think endurance exercise, spending hours a week is better? Yo might think using a kettlebell or something of that kind would be about the same. But it isn't intense enough. I don't bodyweight strength exercises too, and that's fine for keeping muscles, but that's not intense enough to get your heart pounding.
Clickbait headlines are forgiveable, it is something we expect now on RUclips. However for Rhonda to double down on that claim in the video, without showing the supporting evidence, does her reputation no favours.
Could you please give a talk on the benefits of lutein, zeaxanthin, and DHA for aging eyes and brains? This was triggered by another video, Revers Ageing 3 Natural Molecules Oct 20, 24. Thank you. I genuinely appreciate your rendition of these matters. To me, your supportive studies give a more significant conclusion with focused highlights. Two thumbs up and Subscribed.
Mmm, in your summary you only talk about endurance training, but it is quite clear that added to this you need HIT or HIIT, otherwise the benefit to the heart is less or maybe even absent. After I got issues with my heart after the corona booster I went for HIT and found this to be really beneficial to my heart condition and other factors.
Your comment regarding the overabundance of collagen production in the heart is interesting. Would you recommend not supplementing with collagen for severely middle aged adults?
I’m 70 1/2 have diabetes of which I am fixing to beat. So I don’t think that can not see some age reversal. Look at some of the comments that are posted on your channel. I’ve dug through comments on other RUclipsr’s and there are some fascinating replies to read. It may not happen all the time but It does. Dr. Patrick mightttt get carried away but who doesn’t. I learned from you to dig deeper.
It would be interesting if they took the same study and instead of exercise did it for intense breathing exercises. My point is breathing exercises increase oxygen in the body might have a similar effect as intense workouts. I currently do them and not sure the long term effects, expecting it is positive in some way.
If nothing else, regular moderate exercise has by far the largest body of evidence for improving one's health span. That is brisk walking 30 minutes 5 times a week, in the zone 2 range perhaps. More than the control she mentioned. Intense exercise is another discussion.
Healing from injury normally takes longer as age increases, so I wonder whether the benefits on heart health as discussed in this video similarly take longer to achieve for older people.
Hello what about too much exercise not good for your arteries. And some doctors even says that you must not overworked your heart especially if you have a big body and a small heart. Please comment. Some times we are puzzled. Not sure what todo .thank you. Love you. 🙏💛🧡
I am approaching 50. I work out 4-5 times per week on my Concept2. I do a mix of high intensity 2-5k and low to mid intensity +10k. Honestly I feel pretty good. And when I compare myself to much younger people in their 20s and 30s the gap doesn't seem that big when it comes to overall fitness.
Amazing content doc! It reminds me of what I read in 'Health and Beauty Mastery' by Dr. Julian Bannett. That book uncovers hidden truths about the industry that totally changed my perspective
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this and I don't know why you are so skeptical.
You are a public figure performing an analysis tied to her work so naturally your contact request will be elevated to the top and of course it's only fair to give her a chance to clarify. A journalist would do as much.
That’s logical thought process, but I’ve contacted many health influencers in the past - I get a response from a small minority. I think there’s a misunderstanding that people across social media have all these special exceptions. That might happen if you’re a company or have multiple million subscribers, but I’m still considered nothing in the grand scheme of things - especially as a one man operation.
I wish you could do a top ten of what you perceive is the most effective supplements backed by science. At the end of the year and revise it every December. Everyone knows creatine and curcumin are on that list, but they study these compounds for all kinds of reasons so it would be refreshing to review the newer studies for at least the entertainment value.
I’m that age and while I don’t do as much vigorous exercise I do more low intensity, I’m fitter than in my 20’s. Back then I maxed at 5 miles and now run half marathons art 8:40 or so pace
The intensity 65 years olds work with may not be intens enough compared to the 50 years old and the blood pressure and kidney health May also play a significant Role . Please look into this Thanks
These studies seem to take things in isolation - -what if you do a variety of different exercise, like high intensity resistance training and steady state cardio (to keep too much intensity from making you feel burned out)?
I'm thinking of joining your premium content. I'm wondering if you have summary notes for these videos as part of that package? If not, I'm interested in making them for you. :)
I can see disagreement . I have always been active but eating horrible foods. About 70 years old I was told I made it over the line and had Type2 diabetes. That got my attention. Went low carb and 4 months later I was Not a diabetic any longer. 🎉, but I moved on to High intensity running 🏃🏼 and so much more. I leave my yearly Dr. visit with,”see you next year , keep up what ever you’re doing. ❤ oh heart , I had some symptoms one day and called my Dr and he said go to the ER and get heart . screening everything was excellent and I felt like that. I my own I figured out that I was over using supplements or diet boosting my blood levels or something like that , everything is fine . Balance matters!
Maximal for 20 -30 minutes is high zone 2. Confusing as it is not High Intensity, or VO2 Max . Need to really parse the terminology. As a 50 year old I started training seriously again after a 20 year layoff. I did improve, but didn’t get close to my performances in my early 30’s. However, I did feel fantastic and did but younger athletes to shame in especially running but not swimming or bicycling.
Isn’t the study flawed in that it had them doing endurance AND HIT? How do we know it was the endirance and not the HIT or vice versa? Wouldnt it be better to do Control, Endurance, HIT and Endurance/HIT? Nice video. Thanks
From my own experience and that of friends my age (67), I would suspect that such studies might just not be realistic in the 65+ population due to orthopedic reasons. Getting up HR as required through swimming and even cycling would be a real challenge. More convenient options like intense running, walking steep hills or even rowing have a tremendous injury risk (back, knees, feet, tendons ...)- and more so in yet untrained populations. Selecting for particularly injury proof specimens might not only be impractical, but also lead to unwanted selection bias. (Personally speaking, my heart is absolutely fine, V02max 48, muscles ok, but my spine, joints and tendons are a total mess. For most of my friends, more or less same picture)
I am wondering if one was never sedentary, and active daily with gym or running/walking on alternate days with a good diet and steady weight surely helps. I eliminated normal alcohol consumption 12 years ago. Anyway at 66, my electrocardiogram was fine and no calcium build-up. At this age I do get it up to "threshold" on my garmin when I let my body tell me what I can do.
![Noob To Max With DRAGON REWORK In Blox Fruits [FULL MOVIE]](http://i.ytimg.com/vi/LnBMOinoOvA/mqdefault.jpg)
I'm 80 years old and have stage 4 breast cancer, Takotsubo cardiomyopathy, heart failure, and a number of other health issues including long COVID. I started using a fitness trampoline 2.5 years ago as well as weight and resistance training, after surviving a cytokine storm. I've gone from barely being able to lift a one-pound weight to lifting a five pound weight. I jump on the rebounder, for about 3 minutes, a couple of times a day despite both knees needing replacement. I use red light and near infrared light pads, daily, on problem areas of my body such as my knees, ribs, back, and a torn rotor cuff. I also try to get outside and walk several times a week for about 15 minutes. None of this exercise has cured my various ailments but I'm still able to live a fairly normal life, long past the time expected, and rarely need to use an OTC pain medicine. I would agree that any type of exercise is good and improves health, sleep, and mood.
Good luck with all that. I was changed by Dr. Esselstyn's group of people with 2 to 3 heart attacks that lived 30 additional years following his vegan whole plant diet and exercise. The video "Forks Over Knives" impressed me so much, I becae a vegan the day after seeing it.
@@MalMilliganCan confirm, whole plant diet is optimal. 23 years for me and healthy AF at 53.
@@Fearzero God Bless. I'm vegan for 8 and I dropped around 70 pounds plus my immune system is rock solid now. Cheers -
Excellent details bless you in your healing ❤
Great work! We should all be so lucky to be as tough as you!
I can confirm, I'm 18 and my heart is -2 years old.
Incredible!!
@@Physionic Nic, I had to learn your research, Dr Robert Lustic, and other doctors where and how I was above to go Diabetic and I had NO idea I was poisoning my self "HPS plus sugar/hfcs" well I am in your private discussion forum. I have slightly elevated heart disease. I WANT to some how get back my insulin output but dont think I can. For the last 20 plus years,. I was 235 bls in a 5,9 frame with a low to medium level of walking up to a mike biking..but I had no idea the LOW energy was likely caused by diabetes. So after my diagnosis, I lost 1 bls every second day after getting rid of Highly Processed foods!
Omg ! Stop exercise right now!!
Are you sure you didn't mean your brain?
Maybe it's your maturity that's 2 years of age?
The nearly 20-year age reversal comes from an interview she conducted with Benjamin Levine, the researcher behind the study.
Nice find.
I was wondering whether something like this might be the reason.
Yes, I remember him saying more things that made me think "This does not sound plausible!".
I remember another study that involved HIIT with 55 to 65 year olds and the finding was a 20 year heart age reversal, but the benefits were muted after 65, although not zero.
She is mislead, She is only an enthusiast and can lead to people getting injury in many ways ( I got accidents practicing Ice man way as well as using long and hot saunas for example, also following her advice on heart I mess up myself and I post the link to the right info why) ruclips.net/video/Ii845pDRC2c/видео.html
I can only provide my experience. I am 71 and was a medicine and surgery practitioner and practice owner (Now I am semi-retired and contract for my former practice 3 days a week). Before 2017 when I bought a bike my blood pressure ran about 145/95 and my resting heart rate was about 85. Now I typically get about 5 to 6 hours in a week on my bike and train mostly in zone 4. Currently my blood pressure runs about 115/70 and my resting heart rate is about 55. My calculated VO2 max is about 47. I started well after the "golden opportunity" range this video suggests. Admittedly there are some likely confounding factors, but I believe the exercise is the primary driver of these changes.
I agree with you. I am 71 and have been working out for 40 years (my bio age is 57). I row(rowing for 2.5 yrs-I have a home gym) 5 days a week. I do the 80% intensity. After my workout, I felt my heart getting stronger. I also have a self-propelled treadmill that I only walk 30 min 7 days a week with a 20-pound weight jacket. I still work full-time as an accountant. Overall I don't use the word feel younger. I don't feel older and feel I do not have any physical limits. Also, my resting HR is below 50, and I am also juggling. You do a good job. I like getting into the weeds of bio,
Thanks. This helps me. I am 65. I line dance every morning, including intermediate and advanced. I walk my dog and keep busy with the usual activities to maintain things around here. I have a weighted jacket. I have weights. Working out from home is more efficient for me and the dance is fun. I just have to figure how hair hard, how long, and how much weight to use. Examples such as yours help me get at least a rough idea. Do you measure anything while rowing like heart rate?
Wow
You are an inspiration. For how long do you do 80% intensity? And how many times a week? Thank you for sharing 🙏
How do you measure "bio-age" ?
I also row. I am 68. Mostly on the river. Rowing has restructured my body and stamina to it’s best form. Also, being on the water in the early morning is very calming.
I am a listener, fan of Rhonda. But I am glad you investigated further. Thanks.
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this.
@@jpintero6330 wake up pls
It is important to note that endurance athletes tend to suffer from higher rates of arrhythmia in older age, and require pacemakers at higher rates than the average population. So the age thing does come into question for another variable, if you start this type of training at, say age 30, you might promote deleterious changes by the time you are 60, for example. There is definitely a difference between someone that recreationally trains endurance vs an endurance athlete, but what I'm trying to elucidate is that too much of one thing can be a bad thing, and 5 to 6 hours a week of endurance training is a little high, as that is a good activity level for total exercise per week, including resistance training. Resistance training is also good for the heart, and there are also studies showing this. Being hyperbolic about these changes also may not be helpful like you said, as harm can be done trying to chase numbers rather than just trying to improve. The person that can consistently devote 2-3 hours per week to exercise is going to be much healthier than the person that devotes 5-6 hours of exercise a week for only a couple months out of the year. Exercise is something that you need to devote 30-40 years of your life to, and while a study of 2 years of 50 year olds is great and I would welcome more studies of this length, it's still likely not telling the full story and likely isn't teasing out the nuance in this type of training for all ages, and this is true of pretty much every study on fitness. As this study focused primarily on the heart, I would be interested to know how the lives of the control group improved just with the yoga, I would venture a guess to say that they likely improved their chronic pain scores and improved their quality of life, even if they didn't improve their heart health much.
Yeah, it's a numbers game. What's the greater risk: arrhythmias or coronary disease? And how do you know?
@@toddboothbee1361 what if i told you that you could avoid both?
@@zakazan8561 since even moderation contains these risks, I'd ask "what are you selling?"
@@toddboothbee1361 avoid CAD by eating right, staying a healthy weight, and exercising regularly. Avoid arrhythmia by not doing loads of endurance exercise every week.
@@zakazan8561yes the 80/20 rule - 80% of training in Zone 2 (70-80% max heart rate) and 20% in higher effort Zones, e.g. HIIT. This years tour de France winner, Pogacar, trains at these intensities.
I'm 1000 years old and I started juggling Volkswagens last year and I feel great.
That’s incredible!!
@@Physionic😂
Eight in binary! And already juggling your car toys! Keep it up ;-). I miss my Hot Wheels.
Only 1,000!
What are you going to be when you grow up?
I like Rhonda, but I feel like most of her posts need a follow-up video like this. Thank you!
She lost her mind over covid, and all the alternative stuff went out the window, she was saying get jabbed up, get as many jabs as you can lol.
As someone closing in on 50 and getting serious about exercise for the first time, I don't need reversal, I just want to slooooow things down.
have a look at 5bx xbx royal canadian airforce fitness plan , starts at level suitable for a 6 ( six ) year old. takes 11 minutes a day , builds up to olympic level fitness if your body supports it. Slow progression , no sore muscles. measureable results. google 5bx exercise plan
Thanks!
big fan of yours, wish i can donate more but at the moment...
It looks cheap. It is better to donate nothing in that case.
Similar studies have shown an anti-aging effect in the elastic arteries. While elasticity decreases with ageing, some studies have shown aerobic exercise training can maintain higher levels of elasticity, which can be one mechanism by which exercise can prevent hypertension.
I don’t think anyone is denying that. He was questioning how long the backtracking of the damaging effects on the heart of aging. But I questioned the viability of the whole protocol for the average person. Even with the benefits, they’re just not going to do it.
At 72, I have followed Dr Patrick's health protocol with amazing results. I went from a fat, sick, pharmacological dependent, depressed mess to a healthy, lean, mean, drug free, Greek God like body. I also have gone KETO carnivore and do heavy resistance training 6 days a week, so I am sure that helps. It would impossible to quantify but I think a healthy life style protocol can have a synergistic effect.
You rock!! 🤘🏻
Other sources advise caution with regards to sustained cardio and do not recommend a daily regimen if you do exercise with this intensity. Over-training can result in damage to your legs and hips and/or your circulatory system. One should certainly seek professional evaluation while undertaking an intense exercise routine.
I have been doing endurance for a long time, added strength training back in over a year ago. I FEEL twenty years younger. I'm faster both on the road bike and faster up a hike. Lifting truly is a miracle drug for youth
I hear you. It makes a massive, life changing difference.
Endurance did nothing 4 me. Weights did though.
@@m4inline what would make you say that endurance did nothing for you. What measures were you using? Did you have access to what your VO2 Max was? Because that is very much associated with longevity as is strength. It does sound like the combination is powerful.
30 minutes per day at 80% max heart rate plus weekly Norwegian 4x4 for 2 years is *brutal*
I did something similar as a teenager, and well, you certainly get into shape. But you also have to have the mental strength to maintain 80% max heart rate for 30 minutes.
@@TheSpecialJ11 80% is fairly easy. I started riding daily on Jan 1st of this year and do a 30 minute ride daily, I work from home and have barely missed a ride all year so far. I'm 54 years old so my 80% would be around 133bpm. I sustain my bpm in the 145 to 160 range for the 30 mins, sometimes high 160s if I fancy a sprint for the last 10 mins. Anything in the 130s feels like an easy warm up pace. Already fairly fit before this year which maybe helped. Trained ever since a teenager, mainly calisthenics/gymnastics for the last 20 years which I still do every other day.
@@paulcorfield_artistperhaps 80% is a different feeling running vs riding. I would struggle to hold that for half an hour running day after day.
If 133 is your 80% that makes your maximum 166 I think
@@Themata Good point. There is definitely a difference between running and riding, even if the heart rate is similar.
Did you actually measure your max heart rate on an all out exercise lasting several minutes? Your numbers fit the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining.
Your work is amazing! Thank you. It was the researcher Dr. Ben Levine who Rhoda interviewed 3 months ago who said the age of the heart dropped to 30 years in the 45-65 year old individuals.
Interesting - thank you. I wonder where he got that impression, because his study also didn’t make that comparison.
Well, he did say a bunch of "things".
It's not 20 years. Based on my calculations, it is 18 years, 64 days, 2 hours, 55 minutes and 13 seconds.
If that’s all then forget it. I’m going back to my sedentary lifestyle and cigarette smoking.
Really! It hardly seems worth it.
Thanks for posting this. My 13 yo old dog was recently diagnosed with mitral valve disease and have been digging all the current understanding in managing our trending heart conditions.
While the study focused on middle-aged humans, many principles of heart health and exercise also apply to dogs, especially those with heart conditions like mitral valve disease (MVD), as in my dogs case. Here’s how the findings can be extrapolated and tailored to canine health:
Key Study Concepts Applied to Dog Health
1. Cardiac Compliance & Remodeling:
• The human study demonstrated that regular aerobic exercise improved cardiac compliance and reversed structural stiffening of the heart.
• In dogs, low-impact aerobic activity (e.g., daily walks tailored to the dog’s ability) may similarly enhance cardiovascular fitness and support healthy heart remodeling, improving blood flow and reducing strain on the heart.
2. Exercise as Therapy:
• Controlled, moderate-intensity exercise can strengthen heart muscles and improve circulation in dogs, much like in humans. For dogs with MVD, careful exercise helps prevent further decline in heart function without overtaxing the heart.
3. Prevention of Heart Failure Symptoms:
• In both humans and dogs, maintaining optimal cardiovascular fitness can delay the onset of symptoms related to heart failure, such as fatigue, shortness of breath, and poor circulation.
Guidelines for dog Heart Health
1. Controlled Exercise:
• Type: Gentle, consistent activities such as short walks, slow games of fetch, or swimming (if feasible).
• Frequency: Daily, 10-20 minutes, depending on his energy and tolerance.
• Intensity: Monitor for signs of fatigue, labored breathing, or coughing, and stop immediately if they occur.
2. Cardio-Supportive Diet & Supplements:
• Omega-3 Fatty Acids: Just as exercise improves cardiac compliance, omega-3s (e.g., fish oil) support anti-inflammatory processes and enhance vascular health.
• CoQ10 & MCT Oil: These supplements, also beneficial in human cardiac studies, help fuel the heart by supporting mitochondrial energy production and metabolism.
3. Weight Management:
• Avoid excess weight, which adds strain to the heart. Maintain lean muscle mass through proper nutrition and exercise.
4. Monitoring & Adjustment:
• Work closely with vet or cardiologist to determine safe exercise levels, especially since his mitral valve disorder may require specific adjustments.
Why This Matters for MVD
Dogs with MVD often suffer from heart stiffness and reduced efficiency in pumping blood, similar to the changes seen in sedentary aging humans. While MVD is progressive, managing it with exercise and cardiovascular-supportive therapies can delay progression to heart failure. Just like the study showed in humans, “use it or lose it” applies to the heart-controlled activity helps preserve heart function for as long as possible.
I'm 57 and my resting heart rate is about 51. I can exercise at at 150-160 BPM for over an hour, without too much trouble (but good effort). I can confirm that what she is saying feels like what I've experienced.
Me too. At 60 I can run for over two hours at an average heart rate of 150 and recover within minutes when I stop. I started running in my mid 40s so I wasn’t a young athlete.
When Covid hit, I started vigorous biking and have been doing it almost daily, now 70, I’m feeling great. Will be adding yoga to the program
Sayno to pagan poses and just stretch
@@gracewhite1601 Hinduism isn't paganism.
Cardio baby! Yay! Hit the Concept II, go MTBing, swim some laps, walk the dog for an hour. Thank-you for posting this. Dr. Rhonda, and Physsonic? Appreciate your work, and channels.
I have listened to her for a long time and I do appreciate what she does. When it comes to Omega 3 supplementation I find some of her statements about the benefits of supplementing with it a little over the top.
Like what?
Yes, this is her habit. She gets really into things that might be beneficial (high intensity exercise, saunas, omega 3 supplementation) but then keeps ratcheting up the claimed benefits until she way over-exaggerates the magnitude of the effects.
@ I was trying to be nice by saying some. She has the right to her opinion, but I find that there is too much reductionism going on in the field of health. I started on my own learning journey 10 years ago, when I reluctantly started eating a whole food plant based diet with my wife due to serious health issues, and have not regretted it to this day. When it comes to DHA supplementation, years ago I came across a RUclips video, Do Vegans Require A DHA Supplement? by Dr Tim Radak, and it gave me a very healthy skepticism about the whole topic of DHA supplementation. I believe that the path to good health is by getting out of the bodies way and let the body do what it knows how to do. Other than B12 and maybe D, I don’t see any reason to supplement with anything. I believe that simply eating a well planned whole food plant based diet, a person will get all the essential fats required by the body, meaning ALA and LA. Does supplementing with DHA alone do anything good for someone who eats the standard American Diet? Probably not. I am not saying that eating a whole food plant based diet is the only way to help oneself, but the many claims made by people when discussing a whole array of supplements is on steroids these days. There is a reason why the process of converting ALA and LA is slow, it’s not because the process isn’t working well like many suggest. My hero is Dr T Colin Campbell, after I read the China Study about 10 years ago the light came on. It looks to me like the human body has a very hard time functioning properly when it’s overloaded with too many fats regardless of what type of fats they are. Sorry if I bored the hell out of you. Juts ranting away here.
@@Physionic I sent a reply and when I went back in it was gone. Other than B12 and maybe D I think that claims made about supplements is on steroids. Does it help people eating a standard American Diet to supplement with Omega 3 ? Probably not. The body will do what it does properly when people do not put road blocks in front of it by what they eat and drink. Reductionist thinking when it comes to health is very prevalent. A few years ago I saw a video on RUclips titled Do vegans require a DHA supplement? by Dr Tim Radak and it really started a thought process on this topic. Many say that the conversion rate is very slow when it comes to ALA and LA and therefore we need to supplement with DHA and EPA. The body obviously regulates and converts these fats slowly for a reason. Even people eating a well planned whole food plant based diet get enough essential fats without supplementing with Omega 3. Reading the China Study by Dr T Colin Campbell 10 years ago turned the lights on for me when it comes to diet and health. It’s really not that complicated. It’s like Campbell says, just eat the food. It’s so obvious that many diseases are caused by too many fats of all kinds in the body.
@@cgillitwell, if they are true…
Relative to the step decrease in hormone function experienced after male/female menopause (~44ish), your autonomic system is likewise dropping in overall vitality and ability to compensate and accommodate stressors, good or bad. Namely where exercise, along with a healthy whole-food diet, is vital to upregulate the autonomic system and your overall physiology.
The next significant drop is ~60, where you're basically switching from 'Fall' to 'Winter' phase of your overall lifespan and experience further declines in ability to compensate and upregulate. Again, where exercise and diet, along with stress management, help upregulate your autonomic system and overall physiology - or at least as much as it is able relative to its related decrease in overall capacity, ability and dynamic range.
You likely will see greater benefits at the earlier window, around menopause, since your body is still in a transition phase vs. at 60+, when you're no longer manifesting the same vitality as when younger. Again, being that your your decline in hormones reflect the overall functional capacity of the autonomic system to respond to stressors and adjust to compensate as best it can - something it does quite well when you're younger and in the 'spring then summer phase' of your lifespan.
How well you age is of course subject to your genetics and epigenetic expression, ideally having few compromises that would otherwise shorten or at least limit your overall longevity and vitality.
I'm 61...I do 4days a week of Boxing style Cardio circuit training...2 Days of Strength Circuit Training..and one day where I do Yoga Recover.
I "cured" Type 2 Diabetes with a low carb diet...and STOPPED all American Soda drinking..and Lowered from a high of 11.3 to 8.1 - down to a current 5.5 to 6. And I've been told...get below 5!! I'm shooting for that.
I can hold my breath for over 2 minutes..and I actually feel stronger than in my 30s...And I'm just addicted by the endorphins from the exercises.
I also do each night...20min of InfraRed Sauna in the 150-180F ...and each morning 10min of Redlight.
Great videos as USUAL...I look for them...Such focus on DATA!! Thank you!!
Whole carbs are the healthiest foods humans can eat. Please read the science.
@@Fearzero I agree! going low carb with type 2 only helps control blood glucose levels, but doesn't cure T2DB. Portion size and sat fat intake are major contributors to T2DB. Life long exercise is wonderful, and it is too bad people aren't more active until it is almost too late to do something about it.
@@Fearzero WORST FOODS for Humans ever. Processed CARBS...The poison of the 20th/21st Centuries!!
@@Fearzero that’s very debatable, plenty of studies show the opposite, especially keto diet with minimal carbs being the best diet.
Processed carbs are a totally different subject, I avoid processed foods of any kind like the plague.
@FeralDropbear Any studies showing meat not to be bad are comparing meat to other meat, not whole plant diet. That's how these studies are gamed. Whole plant diet is the best diet for humans and it's not close.
Exercise is king when done right, for any age, hands down. We see diminishing returns with age partially because the hormonal deficiency is increasing with age. No hormones, no anabolic activity, no protein synthesis, no tissue regeneration - end of life. Sad but true. This aspect is not captured in the studies presented. Also, different physical activities are proven to increase hormones in our bodies and thus increase protein synthesis. The exercised heart in the presence of anabolic hormones gets stronger, gets renewed causing it to "spring back to life" so to speak. Thank you. Very good analysis.
I love your videos. I trust your analyses.
4:24 pay attention to that insane exercise list. For 50+ people, this is elite training. This looks more like the routine of a pro football player in his 20's.
It's really not. Not even close to elite. Elite training like cyclists do 20-30 hours on the bike.
@@aarondcmedia9585 consider the age of the people we are talking about.
@@brazilchem as someone in that age group who races bicycles, I can assure you, it's not elite. Not even a little bit.
You said it's insane / like a pro footballer in his 20s.
The sum total of the exercise listed in the cutout at 4:24 is less than I would do in a recovery week.
Maybe you never exercised or something, but you definitely don't know any elite sports people or pro footballers.
Unfortunately, by making such an exaggerated comparison, it undercuts your argument. But I agree that I think this is an unreasonable protocol to expect that many people will take up. I we don’t even have a population of people who walk a mile a day never mind working out for multiple minutes at 80% capacity. I can tell you for most people, that is not fun. Just like those last reps in building muscle, the ones that do the most good, don’t feel good. Yeah, you get some people claiming that they love that feeling even from the beginning and some later, but I’m pretty sure just like the brain is wired to overdo it onhighly palatable foods, it’s also got a bias to do as little work as possible to survive, except in some individuals. I’m pretty sure it’s been shown that Hunter gatherers who moved to cities don’t keep up their same habits because they love them so much. And they end up gaining a lot of weight.
Being 81, I would be interested on information on this this decade of aging. I do AOA (active older adult) classes 3 sometimes 4 times weekly. Included are 20 minutes aerobics including high intensity, 20 minutes hand weights, 20 minutes stretches. Resting heart rate mid 50s and high end anywhere from high 130s to mid 160s. Mostly careful about diet. Health span, to me, is more important than life span. But hey I enjoy breathing.
Keep it up :)
Me too and thats why I never wore a mask. We need to breath, in and out
@@gracewhite1601Are you into paradoxes and self contradiction, or just bad reasoning?
@@toddboothbee1361 study after study concluded masks do not work for preventing respiratory diseases. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
@@toddboothbee1361 study after study concluded masks do not work. Many studies concluded they are actually harmful which is not surprising because a mask is restricting airflow to and from your lungs, and you're also rebreathing your own exhaled air, not to speak of the off gassing of chemicals from the mask and the bacteria and fungi that start to grow in that moist environment if you leave the mask on for hours like some people do.
When I hear new research findings, I always want to know your say on that. So thank you again! Have you any thought on the safe use of vit K2 and D3? My concern is if it has any impact on blood clotting.
Dr patrick is one of the few people on the internet that I trust almost without reservation.
Does Nick‘s analysis call that into question a little bit? I take almost everybody’s word with a grain of salt including Nick. I think Patrick already had a passion for fitness and we know Nick has been a bodybuilder for years so I just have the idea that they have some bias about the results. It was interesting to me that Peter and Tia actually started backing off some of his athleticism when he started learning that it was less associated with longevity than he thought it would be. I don’t mean that he says that exercise isn’t incredibly important. He says it isnumber one, but not at the levels that he was living at and his younger years.
She may know quite a bit but when she severely chastised those who were intelligent enough to NOT take the jabs she lost credibility with me and THOUSANDS of others and we were right.
I am 68 years old and I've been working out consistently since I was in the military at the age of 19. Workouts Include cardio, Strength training and I'm also 4th degree black belt so martial arts are a big part of training but not so much sparring anymore. I mainly started this journey to lose weight and get rid of some bad habits and over the years I've actually lost close to 90lbs. I think everyone knows the main thing is consistency and of course having a good training program. Some days you really have to push yourself but don't be afraid to go to the dark side!! Intensity is key!! But of course be smart about it and know your limits but they maybe higher than you think!!
Well done 👍🏻
She is top class
Steady state cardio and, once a week, HIIT (Norwegian four by four). Not simply endurance.
The study you found is all about endurance (zone 1- zone 2 )
The study Dr. Rhonda is refering to is including 4x4 interval training + a variety of different heart rate zones training.
I really think it matters as interval training is building fast muscle twitch fibers in the heart and endurance training is not.
Are you sure there are fast-twitch vs slow with the heart?
I am confident that exercise at 65 and beyond with proper diet and adequate sleep will undoubtedly prolong your life. Whether this is determined by heart health or other measuring sticks .
Stress is one of the biggest killers, so that needs to be kept to a minimum if at all possible.
After sitting on top of a hill listening to Christmas carols, my little black heart grew twenty times that day.
Rhonda often makes many good points on her podcast, but I began to dig deeper into many of her statements when I listened to her supplement intake protocol. She takes about 30 supplements daily, and the pile of pills looked larger than some of my meals.
Well done Nic! Another highly informative video.
Super Interesting! Many thanks for sharing.
Thank you for doing the research and posting it!!!!
I'd like to hear about the differential benefits of low and high intensity exercise (e.g. steady state cardio vs HIIT)
I'm 60 in a few months. I like the idea of getting heart rate going like being chased by lion. I do 60 pushups then 60 diamond pushups, and can do 100 pusups in a row. I like it cause you can do them anywhere at any time, no excuses.
Sounds like you need to add weight if you can do that many pushups.
@jimstenlund6017 I like to do higher reps for endurance. Just as a lot of heavy lifters can't do high reps. It works for my goals.
100 strict reps with full range of motion, I doubt that very much.
@glenndavid8725 See for yourself, I have posts on channel and IG link.
Thanks for keeping it brief
Love your work, keep it coming Mate.
I think it's more about NOT being sedentary then it is about HIIT training. Your body down regulates what's not being used. Stay active, stay young.
This literally CANNOT be the case since the placebo group stopped being sedentary. The HIIT training clearly showed a difference, did you not listen to the entire video? I looked at the study and the control group did yoga/stretching 3x a week, which looks like it was done for an hour long each time. Yoga/stretching is equivalent to the same amount of time in hours of brisk walking which would equate to "on average" 12 miles of brisk walking per week. That equates to ~ 2 miles per day or about 4000-5000 steps + whatever they did living their lives. Less than 4000 steps is considered sedentary, so by that definition those people were no longer sedentary.
@rcmag13 What I'm saying is that if you stay active your whole life, you wouldn't be trying to get back what you lost being a couch potato for decades. Also, my definition of being active is not the same as yours.
@@howiesfunware Sure. I get that point, there are many benefits to not being sedentary. However, it is good to know that HIIT can recover or reverse some of the damage. Also, if it can do that, then someone who does HIIT is going to be more fit than someone who doesn't. As far as the definition, I am using the "official" definition of being sedentary, I have no idea what your definition is, nor would anyone else know. The official sedentary guidelines are around fewer than 4000 and in some places, 5000 steps per day. Steps are an easy metric to measure.
I think it's a tuff sell to get anyone to exercise that hard regardless of the perceived benefits especially if they've never exercised before. Athletes don't live longer so I see it all as a moot point.
@@howiesfunware This is incorrect based on studies. Athletes can live anywhere form 4-7 years longer than the general population. Secondly, they have a longer health span, meaning they live longer without chronic diseases. If they also follow a plant based diet, the years increase even further. Whether or not people want to do intense exercise is irrelevant. He is simply presenting the information, people can do with it what they will. I'd link you several studies on the longevity benefits of being an athlete but youtube will simply auto-delete, they don't allow links. All that said, I am not denying being active is healthy also even without the HIIT. Any physical activity is going to be better than none.
My wife bought me a smart watch last Christmas and it has a PAI (personal activity intelligence) score to try and reach daily. So on Jan 1st of this year I started riding 30 mins daily on my exercise bike. I've exercised anyway since a teenager, mainly calisthenics/gymnastics every other day. I work from home so it's easy to fit in a daily ride, probably only missed a max of 10 rides this year so far. I sustain 140bpm to 165bpm for 30 mins without any trouble, 80% would be 133bpm for me, a 54 year old male. 133bpm feels like easy warm up pace. I average 3 miles for every 10 minutes riding and my best 3 miles is 8 mins 35 secs. A sustained 21mph which is pretty good from what I gather. I eat a clean ketogenic diet, plenty of low carb plants, nuts, seeds, some meat but not loads and not all that much fat. I eat that way because I'm asperger's and I find being in ketosis helps greatly with that. Always got loads of energy, well muscled, around 15% bodyfat, up at 6am 365 days a year. As an autistic person I love a strict daily routine and the daily ride is now just part of that. 🙂
You write "would be", so I guess you base your numbers on the 220-age myth, which of course actually fits a few people, while it is way off for others. At age 49 my Garmin chest strap clocked a maximum of 202 bpm at the end of a "sprint" at the end of a 30 minute run. My average HR for the entire run was 178. According to the 220-age myth, my max should be 171. 80% should be 137. 30 minutes daily of 137 is easy for me. 30 minutes daily of 161 would be fine for a while and then lead to overtraining. Others have a max HR below the 220-age myth. 220-age is useless to many people and harmful to some.
Your videos are great! They're so much easier to digest now, which I think is a really positive thing for RUclips. Dr. Rhonda Patrick was one of the first health youtubers I followed, and I always felt she tried to put out accurate information and didn't sell out.
I think the "reverses 20 years of heart ageing" was a bit of an simplification for 'improvements' and a wow effect in the presentation. I give her a pass for it being a CrossFit talk and not medical conference.
So what is the protocol?
What exercises?
Please discuss Dr Patrick's claims regarding broccoli sprouts. Love your videos!
Good one!
yes the sulfusomething
Yes, please 🙏 ❤
@@Physionic she also discussed taking the seeds, without sprouting them. She has discussed this with an expert on sulphorophane. I wanna know if taking the seeds or the sprouts, is worth the effort 🤷♂️
I tried to eat broccoli sprouts. Easy to grow. Not easy to get down. I do like raw broccoli but the sprouts must be an acquired taste. Like arugula cross mustard greens plus some crunch.
Thanks for the VDO. You mentioned just "Endurance Training", however I think the key to all of this is the HIIT training (zone 5), maybe in combination with endurance/aerobic training (zone 2). In this study the HIIT training consists of the Norwegian 4 x 4 interval training (twice per week) and I believe is the key of the outcome of the study.
A very short, 60 -- 90 seconds full body rush one to three times a day does something. Intense enough that you struggle with a pounding heart and breath. My current favorite for doing this is shoveling. That is, simulated shoveling, in doors.
I utilize a mace, an 8 kg steel ball on a long (120 cm) steel shaft, Throwing it from the ground up high,like you do with a shovel, using the entire body.
It's taxing because it's a fast movement involving the entire body. Exactly what we older normally never do anymore.
Did you think endurance exercise, spending hours a week is better?
Yo might think using a kettlebell or something of that kind would be about the same. But it isn't intense enough.
I don't bodyweight strength exercises too, and that's fine for keeping muscles, but that's not intense enough to get your heart pounding.
Thanks Dr. Nick, it is amazing some doc start citing the research and somehow at the end do their own interpretations of it. Thanks for your accuracy.
Clickbait headlines are forgiveable, it is something we expect now on RUclips. However for Rhonda to double down on that claim in the video, without showing the supporting evidence, does her reputation no favours.
What love to know your opinion on cordyceps and panax ginseng?
Could you please give a talk on the benefits of lutein, zeaxanthin, and DHA for aging eyes and brains? This was triggered by another video, Revers Ageing 3 Natural Molecules Oct 20, 24. Thank you. I genuinely appreciate your rendition of these matters. To me, your supportive studies give a more significant conclusion with focused highlights. Two thumbs up and Subscribed.
Have a video, check channel
Mmm, in your summary you only talk about endurance training, but it is quite clear that added to this you need HIT or HIIT, otherwise the benefit to the heart is less or maybe even absent. After I got issues with my heart after the corona booster I went for HIT and found this to be really beneficial to my heart condition and other factors.
Can someone advise me precisely what type of exercise I should do in line with this advise? Thank you!
Dr. Rhonda Patrick is a national treasure.
World treasure ☺️
This term is getting way overused.
Your comment regarding the overabundance of collagen production in the heart is interesting. Would you recommend not supplementing with collagen for severely middle aged adults?
No. They’re not linked.
@Physionic thanks, Nick! You have literally one of, if not the best, channels out there!
I would very much love your thoughts about sprouting 🌱 Is it really that good, or is it just a hype? What about anti-nutrients?
Alfalfa sprouts are toxic, brocolli sprouts are strongly anti cancer.
My eyes never fail to land on Nick's biceps whenever I watch him. It's really distracting 🙂
Same. It's a real problem! I end up rewinding a lot.
I’m 70 1/2 have diabetes of which I am fixing to beat. So I don’t think that can not see some age reversal. Look at some of the comments that are posted on your channel. I’ve dug through comments on other RUclipsr’s and there are some fascinating replies to read. It may not happen all the time but It does. Dr. Patrick mightttt get carried away but who doesn’t. I learned from you to dig deeper.
Yep, I am 77 years old with serious heart issues, but I have reversed it with a strong trekking exercise of 20 hours per week.
Sprinting and weight lifting produces increased growrh hormone when you sleep and keeps you young.
Sprinting? Walking 5 min and do 1 min sprint?
It would be interesting if they took the same study and instead of exercise did it for intense breathing exercises. My point is breathing exercises increase oxygen in the body might have a similar effect as intense workouts. I currently do them and not sure the long term effects, expecting it is positive in some way.
If nothing else, regular moderate exercise has by far the largest body of evidence for improving one's health span. That is brisk walking 30 minutes 5 times a week, in the zone 2 range perhaps. More than the control she mentioned. Intense exercise is another discussion.
Great job!
Healing from injury normally takes longer as age increases, so I wonder whether the benefits on heart health as discussed in this video similarly take longer to achieve for older people.
What are your views on the accelerated aging at ages 44 and 60?
Hello what about too much exercise not good for your arteries. And some doctors even says that you must not overworked your heart especially if you have a big body and a small heart. Please comment. Some times we are puzzled. Not sure what todo .thank you. Love you. 🙏💛🧡
Can you please give me an example of endurance exercises, thank you ❤
It seems that the inclusion of the Norwegian 4x4 workout (HIIT) is equally as important in this study as the steady state (endurance) training.
could you do a video on seed oil consumption?
I am approaching 50. I work out 4-5 times per week on my Concept2. I do a mix of high intensity 2-5k and low to mid intensity +10k.
Honestly I feel pretty good. And when I compare myself to much younger people in their 20s and 30s the gap doesn't seem that big when it comes to overall fitness.
Does being mad at my coworkers all day without macing them count as consistent endurance training? If so my heart is 30+ years younger then I am.
Amazing content doc! It reminds me of what I read in 'Health and Beauty Mastery' by Dr. Julian Bannett. That book uncovers hidden truths about the industry that totally changed my perspective
I got it, truly a good book
SCAM, SCAM, SCAM!
Rhonda mentions the "sweet spot" very clearly in her discussion with Dr. Levine. Also, Dr. Levine bases his 20 year reversal on measurements in other papers (there was a 25 percent improvement in elasticity of the left ventricular muscle of the heart, etc). It is not difficult to asses this and I don't know why you are so skeptical.
Explanation: Sceptical because it was not mentioned in the paper she cited 🥸
Why don't you just ask her where she got the -20 years got from?
You think she answers emails?
I have 240K subs and can’t keep up with my own emails - imagine with her popularity. No chance.
You are a public figure performing an analysis tied to her work so naturally your contact request will be elevated to the top and of course it's only fair to give her a chance to clarify. A journalist would do as much.
@@Physionic Try.
That’s logical thought process, but I’ve contacted many health influencers in the past - I get a response from a small minority. I think there’s a misunderstanding that people across social media have all these special exceptions. That might happen if you’re a company or have multiple million subscribers, but I’m still considered nothing in the grand scheme of things - especially as a one man operation.
@@Physionicshe might have a hired assistant that can look into it.
Thank you.
I wish you could do a top ten of what you perceive is the most effective supplements backed by science. At the end of the year and revise it every December. Everyone knows creatine and curcumin are on that list, but they study these compounds for all kinds of reasons so it would be refreshing to review the newer studies for at least the entertainment value.
And by "review" I mean a half hearted recap, and not an in-depth review.
You are the best.
Nick, can you do a review on Dr. Kenneth Cooper's book "Aerobics"?
This book is said to be based on his studies that were revolutionary.
I’m that age and while I don’t do as much vigorous exercise I do more low intensity, I’m fitter than in my 20’s. Back then I maxed at 5 miles and now run half marathons art 8:40 or so pace
I watched Dr. Patrick's video, inspired but a bit skeptical too about the 20-year-younger claim. BTW, thanks for pointing out the efficacy window.
The intensity 65 years olds work with may not be intens enough compared to the 50 years old and the blood pressure and kidney health May also play a significant Role . Please look into this Thanks
how about doing a video on arrhymias of the heart
I am 60 and I can attest that exercise, which in my case is just walking for an hour, does make “feel” better. Going backwards in time, not so sure.
These studies seem to take things in isolation - -what if you do a variety of different exercise, like high intensity resistance training and steady state cardio (to keep too much intensity from making you feel burned out)?
increasing size is not age reversal, lengthening telomeres is
Even if endurance exercise maintains a healthy cardiac structure vs a sedentary control group, this is a great finding.
I'm thinking of joining your premium content. I'm wondering if you have summary notes for these videos as part of that package? If not, I'm interested in making them for you. :)
I have written summaries for all Insider videos, including one paragraph take-aways with applicable info (dosing, timing, etc.).
Thank you :)
I can see disagreement . I have always been active but eating horrible foods. About 70 years old I was told I made it over the line and had Type2 diabetes. That got my attention. Went low carb and 4 months later I was Not a diabetic any longer. 🎉, but I moved on to High intensity running 🏃🏼 and so much more. I leave my yearly Dr. visit with,”see you next year , keep up what ever you’re doing. ❤ oh heart , I had some symptoms one day and called my Dr and he said go to the ER and get heart . screening everything was excellent and I felt like that. I my own I figured out that I was over using supplements or diet boosting my blood levels or something like that , everything is fine . Balance matters!
Maximal for 20 -30 minutes is high zone 2. Confusing as it is not High Intensity, or VO2 Max . Need to really parse the terminology.
As a 50 year old I started training seriously again after a 20 year layoff. I did improve, but didn’t get close to my performances in my early 30’s. However, I did feel fantastic and did but younger athletes to shame in especially running but not swimming or bicycling.
Isn’t the study flawed in that it had them doing endurance AND HIT? How do we know it was the endirance and not the HIT or vice versa? Wouldnt it be better to do Control, Endurance, HIT and Endurance/HIT? Nice video. Thanks
Can you make a video about salt consumption health impact myth? It's a huge topic
From my own experience and that of friends my age (67), I would suspect that such studies might just not be realistic in the 65+ population due to orthopedic reasons. Getting up HR as required through swimming and even cycling would be a real challenge. More convenient options like intense running, walking steep hills or even rowing have a tremendous injury risk (back, knees, feet, tendons ...)- and more so in yet untrained populations. Selecting for particularly injury proof specimens might not only be impractical, but also lead to unwanted selection bias. (Personally speaking, my heart is absolutely fine, V02max 48, muscles ok, but my spine, joints and tendons are a total mess. For most of my friends, more or less same picture)
The concept of health in "The 23 Former Doctor Truths" book completely explains this. I wish I read it sooner.
It's probably rehashed baloney. Stop spamming that book.
In her interview with Benjamin Levin, I think he suggested the around 20 year rejuvenation in the minute 23 of their video
I am wondering if one was never sedentary, and active daily with gym or running/walking on alternate days with a good diet and steady weight surely helps. I eliminated normal alcohol consumption 12 years ago. Anyway at 66, my electrocardiogram was fine and no calcium build-up. At this age I do get it up to "threshold" on my garmin when I let my body tell me what I can do.