My Grandma who passed in 2022, was in the Guinness Book of Worlds Records as the world's oldest competitive female powerlifter. She was not especially slim, but she lifted weights and loved to dance. She was still lifting at age 100, and died just short of her 102nd birthday!
Ernestine Shepherd, 88, oldest Guinness world record female bodybuilder, her diet consists of 1,700 calories a day, mostly from boiled eggs, chicken, vegetables, and a liquid eggs drink. Johanna Quaas, age 97, 2012 Guinness record world’s oldest gymnast, likes to eat vegetables, fruits as well as a moderate amount of German meat. Kenny Meyer age 102 the world's oldest skydiver eats 2 eggs sunny side up everyday. He was very health conscious and very fit. Herbert P. Douglass Olympic Medalist, age 101 favorite food, ham, spinach, macaroni, eggs, milk, Italian bread. Katherine Johnson age 101, African American NASA Mathematician, a genius with 20 awards enjoyed a meal of bacon, hard-boiled eggs, and strong coffee. Manohar Aich, 1952 Mr. Universe, age 104, he credited his good health with a simple diet of milk, fruits and vegetables along with rice, lentils and fish. Jim Arrington age 92, Guinness world record oldest bodybuilder eats daily, cottage cheese, milk, beef, chicken and fish, also has raw salads with each meal, consumes about 1 liter of olive oil per week and has moderate carb intake. Betty Linberg age 98, does the 5K run, eats for breakfast eggs, bacon, toast, raspberries and blueberries. Colette Maze age 109, a pianist ate 3 eggs per day and brie cheese and did a lot of yoga. Maude Wangberg age 109, the world’s oldest vaudeville performer kept all her teeth even though she had an aversion to vegetables and fruits, she enjoyed a dinner of meat and potatoes.
My mom is 101 & still lives by herself. She still bakes & cooks. She came from a family of 15 brothers & sisters. Her mind is super sharp & she has a terrific memory. She no doubt has good DNA and worked hard all her life. Her name is Viola. I love you mom, thanks for all you have done for me.
It’s amazing how we’re finding health benefits from such small amounts of exercise! As someone who suffers from all-or-nothing thinking when it comes to exercise, knowing I can just do a little bit will get me to move when otherwise I would stay on the couch.
Sometimes I'm an exercise junky, other times I'm a bit more sedentary when the weather is unfavorable. I used to tell myself that the reason I exercise and eat healthy is because it's good for longevity. But after more self-reflection, I think it's because it makes me feel good in the short-term. For me, exercise and nutrition are just an alternative coping mechanism for stress to drugs and other dopaminergic/seretonergic pathways. It's getting harder for me to objectively declare one coping mechanism superior to another when the supposedly inferior ones played a necessary role in creating the person I am today.
I agree, but I'd still say that there are better and worse coping mechanisms that we can use to deal with stress, in terms of how damaging the coping mechanism is to us. Some amount of exercise is probably less damaging than doing drugs for dealing with stress, so I'd say the former is superior. But extreme exercise can also be damaging, so the dosage matters.
Thanks for the video. I appreciate Dr. Lee’s perspective and her comment about being humble enough to admit if they’re wrong. Don’t hear that much these days.
When you have a physically active job and you do the same physical movements every day, your body adapts to that stressor. To get gains of any nature, you have to vary the type of movements and stressors so that your body is in a constant state of adaptation. That's how you get improvements. The same thing every day leads to a plateau, and eventually loss, without "body confusion" you won't get improvements, whether it's aerobic or muscle gains.
This is obviously anecdotal but Ive been doing weights for decades - currently doing about 5-6 hours a week of weights. I'm pretty sure you could get 60-70% of that benefit in less than an hour a week. So if you hate weight training just try 2 sessions a week of push (bench or press up), pull (some form of back pull or pull up), legs (squat - with or without a bar) and some form of core or total chain (dead lift or farmers carry or sit ups - vary it) for 2 sets. Thats probably about 20 mins each session. Pretty sure you'll get a lot of the benefit in a fifth or tenth of the time.
Interesting comment! My “trick” is to exercise daily, 20-60 minutes, alternating pull, push, legs, and supplemental exercises - pull-ups, chin-ups, rope pulls, lat raises, bent pulls, shrugs, push-ups, dips, military presses, body squats, weighted squats, calf raises, lunges, wall squats, horse stances, farmer's carries, boulder lifts, planks, bear walks, deadhangs, leg raises, etc, etc….and my favourite - hill hiking with my loyal Shepherd Dog. Cheers!🍀
Agree! When I started doing just 10 full squats once a day, ALL of the old-guy leg aching almost immediately went away. At 70 I was still deadlifting 270 3x3, but it destroyed my sacral juberator (new technical term). At any rate, I just thought to tell my fellow ancients that they can gain huge improvement in quality of life with little time or effort.
With many, not unreasonably, distrusting "the science" as it's presented to us by the legacy media and the podcastocracy, it's refreshing to hear from a researcher who can provide insight into the bases of her field, in this case epidemiology.
Michelle, I just wanted to say it is always a joy to see you conduct interviews so insightfully and to have the privilege to see this natural ability evolve. You and Chris both are wonderful interviewers with your own strengths and ways of approaching the art of the interview. I enjoyed this interaction with Dr Lee, and will be looking at how to get my mother to strength train for 15 mins, twice a week. A few relatives and friends dear to me are in their 70s and 80s, and it was encouraging to know that doing something still has an impact (even below recommendation levels).
These experts pursued countless degrees to rediscover the wisdom my grandparents possessed as farmers back when they were around. I feel so fortunate to have learned from them the importance of what to eat when to eat it, and how to keep my body strong and healthy. However, there is always something to learn.
Dr. Lee inspires. I am grateful for this time in her presence, which I found richly nourishing. I knew Dr. Ralph Paffenbarger and his running pal Paul Reese in the 1970s when I photographed them in races and heard Paff speak. He and Paul were very kind and disciplined people. Dr. Lee reminds me very much of Paff in her demeanor and her commitment to public service.
Good advice. Do something. How I got going. I just started small, with Planks of all things. But it was really motivating seeing my time improve over that first month, now almost 2 years later i'm like a fitness guru working out basically every day.
Exercise is the only thing i actually enjoy doing, as someone who doesnt do well in social situations and spends most the time on my own running as been my saviour, most days im out in nature running hills, mountains or stairs i love incline running and its peaceful, its a way i can express myself and have an identity without it im just an existence
I started exercising heavily multiple times a week at the age of 37. I as totally out of shape, felt really bad with a lot of small "bothers" around my body etc. Now I am 41, exercise has become part of me, I could never imagine not doing it. Even thinking about not doing any exercise gives me anxiety. People who used to see me before sometimes dont even recognize me. I can only say: start no matter what age, the earlier the better of course. I feel much better, look better and have more energy and physical force (a lot more) and even mental focus than I had at the age of 20. All the little pains and issues around my body are wiped out. It takes a very long time and is pretty "painful" at the start, which is one of the main reasons people quit after a short burst, but I can safely say, over time, small step by small step, your body transforms into an entirely different human, it's almost uncanny in a good way. The easy at which you can breeze through doing things that used to be a pain alone is worth the pain of doing it. To some the vanity aspect of looking better is important. But I mostly did it because of videos like this one, where I started to realize how much I can improve my health for later points in life if I start getting serious now. Do it!
@ Just simple gym routine: Started with resistance training using machines only and light cardio. Ramped it up and now I do pretty heavy resistance training for all ky major major muscles groups, a bit of isometric stuff, about 2.5h of zone 2 cardio, some HIIT and VO2max (ca 4min ramp up on a bike or elliptical until total fatigue). And I love balancing exercises also, like boards that balance on a cylinder etc. I really am reaching amateur circus levels of balancing game to the point that people look at me and make comments every time. Its fun but the benefits of really pushing the limits of balance exercises combined with some weights, I believe are pretty underrated still. I think it gave me a huge boost to my everyday functioning. But surely all stuff you can do in any humble gym. I also mix between watching videos or listening to audiobooks during zone 2 cardio to only motivation music or nothing at all during weight training. weird but to me that is key lol
@@amarug I love your routine!! Ours sound similar except I really don't do enough cardio... Boards that balance on a cylinder - sounds like rola bola :) Ha, you and me alike get comments at the Muggle gym (that's what circus people call the regular gym) for the weird circus stuff we're doing 😂 Balance is sooo important, especially as people age!!
How refreshing to hear a scientist like Dr Lee expressing her vast knowledge by constantly recognising the possibility of error. There are so many noisy and untrustworthy influencers on RUclips who claim to have all the answers. This channel sticks with the experts, the facts and the science. Viva Longevity really is a hidden gem - thank you so much for all your efforts! As the philosopher Bertrand Russell said: “The trouble with the world is that the stupid are cocksure and the intelligent are full of doubt.”
More please on this. I'm doing so much better since joining the gym. It was by pure accident too! And at 58 at the time, female, I hadn't cottoned on how much weakness I actually had! I've got bumps in the right places and I feel like I could jog down the stairs instead of feeling like I'd better hold on to the bannister (rail). I'm also doing pilates twice a week, gym x 2, tone & tighten, walking and just started a beginners running group. Nothing heavy duty. All manageable. But oh boy do i feel stronger, safer and younger again. (Plus I do Greger's daily dozen). The exercise is just not hitting home to enough people but the diet quality is worse. Anyway thank you and more please on the different types of exercises. Weight training video would be great!
Key Points: Myth: Only intense exercise is beneficial. Debunked: Dr. Lee emphasizes that moderate activities, such as walking, offer significant health benefits. Myth: You need to exercise for long periods to see results. Debunked: Shorter sessions of physical activity can be effective when done consistently. Myth: Exercise alone is sufficient for weight loss. Debunked: While exercise contributes to weight management, combining it with a balanced diet is crucial for effective weight loss. Myth: Older adults shouldn't engage in strenuous activities. Debunked: Dr. Lee highlights that older adults can benefit from strength and balance exercises, which help maintain mobility and reduce fall risk. Myth: If you're not losing weight, exercise is pointless. Debunked: Even without weight loss, regular physical activity improves cardiovascular health, mental well-being, and reduces the risk of chronic diseases.
Yes!!!! She is sooo down-to-earth and approachable! I feel like a lot of, ahem, "influencers" fill their language with fancy words to impress us & kind of sound like they're talking down to us instead of TO us.
Fabulous interview Michelle and Dr. Lee! So many great questions and clear, concise answers. I am so grateful for the scientists doing research from which we all can benefit and thankful for you getting the information to us!
I just want to say thank you so much for the work you do and the effort you put in making this information publicly available. It really is a privilege to have access to informed conversations like this.
I am a female in my 40ties, I stopped even walking so much after 2020. The Covid caught me not working for 9 months, after that I got used to stay at home/work from home, so from usually reaching 6-7K to 10K steps a day I decreased to 2-3K for the last two years. I have anemia and it is hard for me to exercise, still I try fitness and occasional swimming from time to time, but it is not enough. I am also introvert and a bit autistic so all group happenings..I can't make myself do it. I am 5`7 and 63 kgs - cause both my parents are slim and it is still hard for me to put weight even at 44. I've drawn the lucky set of cards from the genetics lottery but I know this will not last forever, especially with the menopausal changes that should be happening in this period of my life. So...I will listen to the end of this and try to get some more steps :D.
Thanks for sharing your story! Anemia is tough.... Hope you can find a way to overcome it. Supplements helped me in the past and I don't need them anymore, and don't have anemia anymore. I hope you find an activity that you enjoy doing solo :) I exercise solo mainly now and love it. To get my steps in, I like to listen to something (like an audiobook or RUclips video) while walking.
The mental health benefits of exercise are fairly well supported, as far as my limited knowledge goes, but need to be promoted more. Exercise also helps you sleep better, and I think we all understand the incredibly restorative nature of quality sleep.
I think it would help if we had specific guidelines on how much physical activity is recommended, and what type (aerobic or muscle strengthening). I understand that any is a good start, more is better and it depends on our goal. But what would be useful is a guideline for people wanting to be healthy at a normal level (not run a marathon), or a way for them to determine the goal for them. For example we often tell people to aim for an LDL of 70, or blood pressure of 120/70. Sure genetics matter and individual circumstances matter, but we still give people target numbers. The "10K steps per day" notion may be a marketing gimmick, but it was something many people came away with, right or wrong.
The US Physical Activity Guidelines say: "Adults need at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week.Adults also need 2 days of muscle-strengthening activity each week." Yes, it would be nice if we had more concrete numbers to hit, like 10k steps as a rough guideline. Great analogy with how we tell people to aim for a certain LDL or blood pressure.
Thanks. You saved me a lot of time. That was the basic information I'd be looking for, but I didn't want to sit through 38 minutes of fluff to get to the meat. Turns out there is no meat.
@@michelle_cen Thanks. I wish we can boil it down to something easy to remember like 5x30 for aerobic and 2x15 for muscles per week. For other health aspects we don't tell people exactly what to do, but we set a goal of LDL 70 and BP 120/70. Many people understand and remember that, even if they pick their own path to get there.
You say more is always better, but when is that ever the case? Surely it is only up to a certain amount do you reap the most benefits with the least decline. Most importantly of all, it is most wise to listen to the signals your body sends you. You cannot have a productive conversation by ignoring the other person!
Thank you for this interview. I wish she would look at how exercise recommendations shift with age when looking at CrossFit. I’m 54 and I’ve been doing CrossFit for 6 years. I definitely have modified frequency, intensity, and more alternating lifting with WODs. CrossFit is so varied and hi intensity. So often studies test people who are not very active to moderately active. It would be nice to see non-professional, hi-volume, hi-intensity exercising people, researched with how they adapt with age. When they are exercising at their limits I feel like it’s more accurate to know how things must adjust with age. Whereas if people are moderately exercising, and start to adjust down their exercise with age, I don’t think its as accurate because they could do more, if they had the time to do so.
Good on you for staying active!! I did CrossFit for a few years on & off. I've transitioned to other things, but do admire how it's helped so many people get healthy :) And good on you for also modifying intensity & frequency as you age. As we know, a lot of people unfortunately don't do that, and they end up injured.
Thank you, thank you, thank you for interviewing Dr Lee. This was such an excellent interview- great questions, clear and thoughtful informative answers. This is a quality interview that I have come to expect from Viva Longevity!
I am an exercise junkie aged 80 and now mainly an avid cyclists doing 12,000 kms a year pain free. When asked how I find time to do so much I reply that when I am on the bike you are on the sofa or in your car.
@KzasDFW Sorry to hear about your injury 😢 Tbh I'm scared of biking for long distance too, especially on the road. Most of my friends who do that have had scary crashes, broken collarbones, etc. But hey, I also drive daily and that's super dangerous, so...
This is one of the most enjoyable interviews you have had. Congratulations and thank you to Dr. Lee and Michelle. It does a person good to hear some reasonableness instead of gymrattiness.
@@michelle_cen Thank you, Michelle! I just listened a second time, and I enjoyed it even more. This is really a very good interview with very reasonable and applicable advice. This is a keeper.
@@BartBVanBockstaele Thank you Bart, that's lovely to hear! Especially when it seems that online, videos with the most extreme viewpoints get the most views. It's nice to hear that people still crave reasonable advice & moderate opinions :)
I think a massive part of how a little basic movement can have so many benefits to us is the fact that you're controlling your blood sugar and insulin. In fact, intense exercise will really stress your body and cause you to dump glucose. Not necessarily bad, but probably not good all the time.
Wonderful interview, Michelle. I am living proof that doing what you can to stay active gives obvious benefits. I have many problems with my weight and activity level that is accomplished on a day to day basis. My spine is a genetic and abuse sore spot that can take me down for months at a time. That's exacerbated by my joints being attacked by osteoarthritis and the accumulated injuries from a an active youth with an " I'm immortal and indestructible" attitude. I became mortal at 24 when I highsided my motorcycle at 60 MPH and crushed my ankle. Ask Chris what highsided means. That accident screwed me royally and I eventually had the ankle fused. That fusion saved my life 23 years ago, but it left me with a permanent disability. I have regained my health to a great degree by being flexible about my physical activity while always staying as active as my body would allow. Thank You and Dr. Lee for describing my ongoing struggle and making the important caveat that adding as much activity as you can has enormous health benefits. I'mma go ride my bicycle now. :D
Hi Jax, thank you for your lovely comments as always. Sorry to hear about your osteoarthritis and injuries. At age 26, I feel like I've had enough accidents to also FINALLY be more risk-averse 😅 I'm so happy that regular physical activity has helped you regain your health! You inspire me - I should go riding too 😃
I didn't know your ankle was fused, Jax. 😔 When Triumph flew me to Morocco to review their new adventure bike, we spent 4 days riding like bats from Hell. One night at a large, round dinner table, we went around the table talking about our injuries... They were mainly motorcycle journalists in their 20s & 30s, the 4x European motocross champion, and the Isle of Man winner. Everyone had fused vertebrae, rods in their legs and arms, yada. I was the only olde person there, and my answer was I have all original parts, no screws, pins, etc. I have no idea how that happened. And that was when I decided to quit reviewing motorcycles while I was ahead. I still have the Ural and when the weather is better, we're gonna take Michelle in the sidecar! 😜 No highsides.
@@Viva-Longevity I got my rods, screws all up in my business. At 66 I can play my drums, ride my bicycle, motorcycle and try to keep current on things that can give more years/quality to my life,
I'd like to hear her talk on covid. Is she brave enough to speak the truth. I was a physical education teacher for forty years and I think understanding natural movement is a key. Our bodies are designed to operate in particular ways and when we deviate from this in movement and nutrition we are more likely to become ill. We also need constructive purpose in our lives and helpful social groups in which to achieve it.
Really interesting video. I'm glad i found this channel recently the quality is really good. I had a question though. When thinking about training we mainly think about endurance training and strength training however, I was wondering if their was much research on mobility and flexibility training from the perspective of longevity? Looking forward to the next vid.
Physically active and tough jobs suck because you don't get enough recovery and rest time. Sometimes you might have to skip a meal... And the repetitiveness will wear you out... Unless you're not stressed and work is fun? But probably not... edit: you have to exercise and do yoga to offset your job activity
Would be good to do a subgroup analysis combining physical activity and diet. Guessing that the two together accounts for a good part of the longevity seen in some Blue Zones.
Very interesting. But I don't think any myths were debunked here. It's all pretty well known stuff. Why do so many tube videos tell us they are going to debunk myths?
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly. Make a bicycle your transportation option for short distance travel.
Woot, fellow Malaysian wow. As a doctor (trained in Ireland), never taught nutrition or natural longevity. All I know now self taught via excellent (&There are many awful or misleading ones) RUclips channels like this (One if the best and top 5 for me).
I'm so happy this channel is in your top 5, and glad to know there's another doctor out there who cares about nutrition :) Thanks for all you do. Woot woot for representing more Malaysians!!
Whatever you said guys, Exercise Improved my Balance, my posture, my flexibility, and my overall health. I'm overweight and O can't bendy knees before, because of my sedentary lifestyle and unhealthy diet. But once started to workout everyday now I can deep squat now with ease 😊 It also improved my anxiety too ❤
I liked the name Plant Chompers better. I have a negative bias about the word longevity because I associate it with the billionaire bros who are trying to extend their lives . I think one of the reasons they live longer is because they have the most money .
Sorry to hear that the word "longevity" has a negative connotation in your mind now! The majority of people who have demonstrably lived long & healthy are actually from more modest backgrounds, e.g. those in the Blue Zones. We'll have to see if the billionaire bros succeed. The long-term results of their experiments are yet to be seen.
@@jprice_I hear ya, it can be tough to keep our heads up. I wish longevity made everyone feel excitement. I like to believe there’s always a way to progress toward creating a world worth living long in 🌎
I think the tennis will be partly due to impact and the effect on bones ... They will be less likely to fracture with better balance and stronger bones. Less fracture will improve longevity in older populations
Great point about balance! My friend pointed out how tennis also trains fast-twitch muscles and improves reaction time. Surely vital to preventing falls.
I'm currently 68, I think that for me exercise is not optional. I like a mix of easier and harder stuff, from long "zone 2" walks to brief intervals to boost VO2, easy knee lifts and arm circles to resistance training. I like brief "exercise snacks" such as an easy 10 - 12 minute afternoon and after dinner walk. And if your diet is more or less in line with suggestions from this channel, you don't need to exercise to counteract your diet. Lastly, you've never heard of the "Father of Aerobics" Ken Cooper? 🙂
I've started exercise snacking too! I have a pullup bar outside, do pushups, bands, etc., during the day to keep me from sitting too long. I feel better than if I went to the gym for a session.
Check out Dr Stacey Sims exercise physiologist. Interviewed on Simon Hill's podcast "the proof" and on other podcast channels. Resistance training is especially recommended for our age group and older. Arm circles are good for maintaining range of motion but not for preventing muscle atrophy. Muscles are important for more than just balance and strength. Exercise isn't for counteracting a diet but a necessary component of good health.
During the COVID lockdown I discovered the Pahla b fitness channel, specifically her 28 day body shaping series. It’s the best “no thinking required” series I’ve found. She says it’s for mature women but honestly it’s just a well rounded program with lifting, cardio, toning, and stretch. I did think I needed a little more stretch so I did add about 10 minutes of stretch at the end. Great for working out at home. At the moment I’m recovering from an injury and can’t do the series, I long to get back to it, I was in the best shape I’ve ever been doing that series on repeat.
In time I've realized relaxation is way way more important than exercise. Not to say that exercise can't improve quality of life. Someone can live 126 years not exercising not even walking much, given lots of chill and fun. On the other hand, without relax someone can be fried at 30. Sure not everyone is facing stressors like Rambo. Still periods of relaxing is one of the best favors can self-give, or give loved ones!
After all, who are the kings and queens of longevity in the civilized world? Village people. That even doing quite a few dirties just by chilling and relaxing around they catapult themselves into the 110 s. This is not to say that they can't do better to not survive but thrive. For as long as being alive there's a fix to it.
I think that the current science suggests that genetics comprises a 20% contribution to longevity while lifestyle (which is under our control) contributes to 80% of longevity factors.
@ I've never seen science crediting luck. Again, genetics is 20% of the equation from what I have seen, not 33%. If you have different stats, please cite.
@@thedrunkphilosopher3123 I was off by 5%. Studies seem,to indicate that 25% of longevity is contributable to genetics. medlineplus.gov/genetics/understanding/traits/longevity/ and pmc.ncbi.nlm.nih.gov/articles/PMC4822264/. Show me the 'luck' data, please.
Sweating just waiting to cross the street? Yes please, but I can't afford the flights. But every year at this time, I resent being born in Canada. The -20C nights the past few weeks are wearing me down.
Oh gosh, my heart goes out to you! Idk how my friends in Canada survive the winter. In an upcoming video, we interview a representative from Canada... Looked mighty freezing out there.
“Activity during occupation is lifting and carrying, not aerobic type of activity” I believe this does not correlate with the actual activity, both with men in physically demanding occupations and men exercising in leisure. A much more plausible mechanism is that injured occupational subjects need to get the job done by hook or by crook, where leisurely training can be halted until complete or at least sufficient (systemic or acute) healing has occurred.
also wouldn't there be covariate factors that go along with physically demanding jobs such as lower socioeconomic status and all the things that go along with that?
Loneliness as well Just watched a UK documentary ‘Doctors prescribe mingling to fight depression You’d think this would natural In of the countries esp western nations so many societal divisions esp politics gender etc causing reaping havoc on ppl mental health Counterproductive to exercise if that makes sense Be blessed
Each year, ten million lives are lost due to the effects of smoking and lack of exercise. This staggering number is actually WONDERFUL as it acts as a natural limit on population growth, considering the environmental impact of supporting the offspring of an additional ten million people every year on top of our current global population of eight billion.
Amazing to hear from an epidemiologist to: don't trust just one source of knowledge, use common sense, guidelines not policies, use tailored programs for people etc. Completley opposite to when we had Ober Sience Guru who knew everything during pandemic. Basically everything what she says is a common sense. Didn't know you have to have PhD to say it 😊
Ran into an old friend. We’re both 60. I worked in an office. He worked his whole adult life as a roofer carrying 60 pound bundles of shingles up ladders all day. Guess which one of us is insulin resistant.
15 mins strength workout is hard to make except only use couple of fixed weight dumbbells or kettlebell with short rest interval, 30 mins would be more common.
I strongly believe that QUALITY of life is far more important to length of life. It is no good to be 100 with no employment and an insufficient fixed income not to mention things like being taxed at current value on a home you bought 40 years ago for 80 grand.
So, I’ve seen some claims lately about protein companies still spiking protein with other aminos to boost their measured content. Some of them having only 27% of the advertised amounts. I’m quite interested in the g/kg need that everyone seems to hold onto when their actual intake could be half what they think they’re eating! If these powders are so low in actual protein, what are the real requirements for someone trying to build muscle or maintain a muscular physique? I’d be interested in hearing an epidemiologist thoughts on the true requirements of a non PED user strength athlete. Is that something any of your colleagues could or would be interested in?
Yes, I've heard of spiking with amino acids that are cheaper like glycine or taurine, but not associated with muscle building in the same way as leucine... We need to make an episode about that...
@ it would be very interesting to hear experts talk about protein requirements vice the usual “gym bros”! If those bros are saying they get a g/lb or what not, but half their intake is from powders, what are they really getting, and with that logic, are all these powders even necessary for an average human? What the heck are we really drinking? As always, looking forward to the next episode, and great job on all the previous ones!
Like protein quality, or overall protein needs? It's not completely untrue, but misleading. We only need like 30 ish grams a day, but obviously more if it's from bread. If you're trying to resistance train and make the most progress, up to 0.8g/cm of height is a good maximum utilizable amount, and the old 30 gram myth is wrong, it'll just process way longer if you eat more at once, even if the synthesis rate isn't any higher. Pretty much any protein over the 30g plus extra for the extra muscle degradation will go to muscle growth given sufficient work, and fairly linear up until 100g or so and a bit higher where it flattens out. If you're not doing a good foundation of resistance training for the whole body, say 4 sets 3x a week, your body simply won't ask for all that protein. One should know that a bedridden patient, no matter how much protein they eat, will succumb to muscle loss. Simnett nutritional here on RUclips is a vegan nutrition and exercise channel and he put on a vast quantity of muscle over several years with a mere 60g average, because that's still 30g net per day addition instead of being burned for energy. He's up to 100-150 ish now and has seen faster results. So it does matter if you exercise a lot, to get more optimal skeletal muscular results from exercise. Vegans are known to get too little protein if they're on a poor quality diet, and so their body stops growing hair and it can fall out as a result. Selling saturated fat heart attack bombs under the guise of proportion is certainly a scam, though.
@@4124V4TA-SNPCA-x Maybe I need to search for the precious videos they have done. I come from omnivore background where they claim we all need 1 gr protein per lb of lean body weight; which seems awfully high to me for the normal person.
My hypothesis for why some extreme athletes have shorter lives is that extreme athletes typically burn more calories. If we are seeing this effect mostly in men and not women its likely safe to assume that the men are typically getting these extra calories from animal products and thats whats causing these extra poor results rather than the exercise itself. But obviously, this isn't proven and we'd need data to show this. But i think its a relatively reasonable hypothesis given that we know eating more animal products leads to poor health.
It's also difficult because doping is more common than what is read in the news . Many pro cyclists for instance died from epo . Today pro cyclists caught breathing carbon monoxide for gains . But pro athletes from all fields take a large cocktail of drugs ilegal and legal inc medical exemptions . Stuff for horses all sorts of dangerous stuff
Probably cause they are extreme. Probably have extreme diets and shit. Just cause something is good, you don't want to just do that, as it becomes bad. Strengthening a strong link isn't going to make the chain stronger. Also the majority of Americans should eat more and this is a major cause of ill health. Probably twice as much. They don't need any more calories though, they get about the correct amount. Also is it too much animal products or not enough polyphenols/antioxidants in meat eaters
Professional sports probably isn't "healthy", sure its healthier than sedentary lifestyle and bad diet so they live longer, but most professional athletes train too hard to improve their health. At least the professional athletes dont seem to reach extremely long ages 90+ years that much. They mostly outlive the average by few years, which isn't that good if you consider how bad lifestyle most people have. And many professional athletes still don't eat that healthy all their lives.
@gordion1 carnivore dieters also have zero research to back it up. The only animal product that does consistently show positive results in health is fish. I don't eat it because of how damaging it is to the oceans but I don't deny that it's healthy.
I love this channel. Michelle, it's great to see you taking more of a role in lieu of Chris. Make sure he participates more! Active elders stick around longer. 😜
I am heading towards 50. There is a diabetes running in my mother's side family, the lifestyle induced one. Almost everyone got affected, with fatty liver, obesity, hypertension, one got a leg amputated due to a wound that didn't heal for years. My hba1c was measured last summer: it was 29. Down from 34 from five years ago. I have a different diet, but I also exercise. It used to be 4-5x treadmill weekly since the pandemic, walking for 45 minutes each session before bed time. Now I swapped one or two sessions with resistance training in my little home gym. I pull and push and lift what my muscles can do, also doing squats with extra weight. These are also about one hour session with resting moments and dancing on the music in between the series. I had all the conditions set up for me to follow my family's fate, but by making important changes I am doing fine. Even my BP is about 110/68. I eat eggs, butter, meat, including processed one, sourdough bread, like my ancestors did, just not deep frying in oxidised oils and not eating cakes. Pizza is my guilty pleasure but not the fat soaked pepperoni one. Even the vegetable one has over 700kcal alone. And fruit is my usual sugar fix, along some hard boiled sweets here and there. Vegetables always on the plate, some home grown. Lipoproteins 4 HDL: 1 LDL. I don't fear dietary cholesterol. Even my liver is clean like of a baby with BMI 27+. Never had a bone broken, but I am not sure whether because I used to be a couch potato or for a little extra weight (skinny people have worse bone density) and the love of dairy, full fat if I can. I break many dietary guidlines, yet I am doing fine. Ah, forgot to mention that I also don't limit salt. Too often, if you give me a choice between a biscuit/chocolate and salty snack, I take the salty snack. Sometimes having multiple per day.
Its hilarious how people find it encouraging that a few steps between rooms can contribute to your health. How little do you want to do? If you sincerely care about health, then make an effort and run or go to the gym. If you are reaching for someone to help you believe you can be healthy without proper excersise then your view of health is distorted. The only way that steps between rooms contributes to health is if you sit on your butt all day. If you compare proper exercise to walking between rooms, one person is definitely going to live shorter between the two. If you're offended by this comment, then it's you.
You have to remember that we've produced 2-3 generations of people who have never really matured emotionally. They can't deal with difficult things, from having to work, hear different opinions, to exercising any form of discipline. If you've seen the humans in Wall-E , you'll know what I mean.
How many of these suppossed 5 million peopel who die from "not moving at all" also smoke? Drink? Eat badly? Again: my problem is not with pointing at how important moving is, but the comparison with smoking, the inhalation of sheer toxicity.
This was an awesome interview with Dr Lee! She seems like a really great person overall. Great job, Michelle! And I love her honesty, even admitting if and when she (or they as a group of researchers) is or may be wrong. My personal rule is to distrust people incapable of that as much as I can if possible, especially those in power (of course almost all of them are like that, sadly). My other red flag is self-praise.
Thank you! Yes, isn't Dr. Lee so cool? Agreed that people are more likely to be trustworthy if they can admit to being wrong & aren't excessively self-aggrandizing. Wise words from you 🙏
@michelle_cen And I thank you. The worst thing about wisdom is that it most often comes with age and negative experiences. There is a saying where I'm from: "A stupid person learns from their own mistakes, a smart person learnes from the mistakes of others." Guess in which category I belong in this regard. _(Hint: not the latter. 😅)_
My mum lived to 100 and apart from riding her bike to do her shopping and gardening she never did any physical exercise for exercise sake. I don’t plan to either.
They say a lot of people in the Blue Zones didn't consciously think about exercise, but the #1 activity the centenarians there shared was gardening! 😄🪴 It kept them active.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
My Grandma who passed in 2022, was in the Guinness Book of Worlds Records as the world's oldest competitive female powerlifter.
She was not especially slim, but she lifted weights and loved to dance.
She was still lifting at age 100, and died just short of her 102nd birthday!
Woah!! What’s her name? That’s incredible ❤
Ernestine Shepherd, 88, oldest Guinness world record female bodybuilder, her diet consists of 1,700 calories a day, mostly from boiled eggs, chicken, vegetables, and a liquid eggs drink. Johanna Quaas, age 97, 2012 Guinness record world’s oldest gymnast, likes to eat vegetables, fruits as well as a moderate amount of German meat. Kenny Meyer age 102 the world's oldest skydiver eats 2 eggs sunny side up everyday. He was very health conscious and very fit. Herbert P. Douglass Olympic Medalist, age 101 favorite food, ham, spinach, macaroni, eggs, milk, Italian bread. Katherine Johnson age 101, African American NASA Mathematician, a genius with 20 awards enjoyed a meal of bacon, hard-boiled eggs, and strong coffee. Manohar Aich, 1952 Mr. Universe, age 104, he credited his good health with a simple diet of milk, fruits and vegetables along with rice, lentils and fish. Jim Arrington age 92, Guinness world record oldest bodybuilder eats daily, cottage cheese, milk, beef, chicken and fish, also has raw salads with each meal, consumes about 1 liter of olive oil per week and has moderate carb intake. Betty Linberg age 98, does the 5K run, eats for breakfast eggs, bacon, toast, raspberries and blueberries. Colette Maze age 109, a pianist ate 3 eggs per day and brie cheese and did a lot of yoga. Maude Wangberg age 109, the world’s oldest vaudeville performer kept all her teeth even though she had an aversion to vegetables and fruits, she enjoyed a dinner of meat and potatoes.
@@michelle_cen Her name was Edith Murway-Traina
That’s one badass granny!
I was just reading the post in Guinness about her.
My mom is 101 & still lives by herself. She still bakes & cooks. She came from a family of 15 brothers & sisters. Her mind is super sharp & she has a terrific memory. She no doubt has good DNA and worked hard all her life. Her name is Viola. I love you mom, thanks for all you have done for me.
It’s amazing how we’re finding health benefits from such small amounts of exercise! As someone who suffers from all-or-nothing thinking when it comes to exercise, knowing I can just do a little bit will get me to move when otherwise I would stay on the couch.
The 5 minuter.
thanks since I gotta shovel snow all day today.
They say that if you take 3-10minute walk a day it’s more beneficial to you then the 30 minute walk all at once
Sometimes I'm an exercise junky, other times I'm a bit more sedentary when the weather is unfavorable. I used to tell myself that the reason I exercise and eat healthy is because it's good for longevity. But after more self-reflection, I think it's because it makes me feel good in the short-term.
For me, exercise and nutrition are just an alternative coping mechanism for stress to drugs and other dopaminergic/seretonergic pathways. It's getting harder for me to objectively declare one coping mechanism superior to another when the supposedly inferior ones played a necessary role in creating the person I am today.
Exercise is worshipped in the United States because thinking is detested and hated exercise to avoid your thoughts
I'm with you. The real reason I exercise and eat well is that it's too uncomfortable if I don't.
I agree, but I'd still say that there are better and worse coping mechanisms that we can use to deal with stress, in terms of how damaging the coping mechanism is to us. Some amount of exercise is probably less damaging than doing drugs for dealing with stress, so I'd say the former is superior. But extreme exercise can also be damaging, so the dosage matters.
Amen. I have a natural drive to move and eat healthy. I think that my parents passed that to me, along with being financially responsible.
Thanks for the video. I appreciate Dr. Lee’s perspective and her comment about being humble enough to admit if they’re wrong. Don’t hear that much these days.
You’re welcome! Yes, I loved how she commented on being in the ivory tower
Medical science has never been so lost as they are today. Their arrogance is their worst trait.
When you have a physically active job and you do the same physical movements every day, your body adapts to that stressor. To get gains of any nature, you have to vary the type of movements and stressors so that your body is in a constant state of adaptation. That's how you get improvements. The same thing every day leads to a plateau, and eventually loss, without "body confusion" you won't get improvements, whether it's aerobic or muscle gains.
This is obviously anecdotal but Ive been doing weights for decades - currently doing about 5-6 hours a week of weights. I'm pretty sure you could get 60-70% of that benefit in less than an hour a week. So if you hate weight training just try 2 sessions a week of push (bench or press up), pull (some form of back pull or pull up), legs (squat - with or without a bar) and some form of core or total chain (dead lift or farmers carry or sit ups - vary it) for 2 sets. Thats probably about 20 mins each session. Pretty sure you'll get a lot of the benefit in a fifth or tenth of the time.
Interesting comment! My “trick” is to exercise daily, 20-60 minutes, alternating pull, push, legs, and supplemental exercises - pull-ups, chin-ups, rope pulls, lat raises, bent pulls, shrugs, push-ups, dips, military presses, body squats, weighted squats, calf raises, lunges, wall squats, horse stances, farmer's carries, boulder lifts, planks, bear walks, deadhangs, leg raises, etc, etc….and my favourite - hill hiking with my loyal Shepherd Dog. Cheers!🍀
Agree! When I started doing just 10 full squats once a day, ALL of the old-guy leg aching almost immediately went away. At 70 I was still deadlifting 270 3x3, but it destroyed my sacral juberator (new technical term). At any rate, I just thought to tell my fellow ancients that they can gain huge improvement in quality of life with little time or effort.
Thank you for sharing your knowledge
With many, not unreasonably, distrusting "the science" as it's presented to us by the legacy media and the podcastocracy, it's refreshing to hear from a researcher who can provide insight into the bases of her field, in this case epidemiology.
Yes!! :)
Michelle, I just wanted to say it is always a joy to see you conduct interviews so insightfully and to have the privilege to see this natural ability evolve. You and Chris both are wonderful interviewers with your own strengths and ways of approaching the art of the interview. I enjoyed this interaction with Dr Lee, and will be looking at how to get my mother to strength train for 15 mins, twice a week. A few relatives and friends dear to me are in their 70s and 80s, and it was encouraging to know that doing something still has an impact (even below recommendation levels).
Thank you for such a sweet comment 🥰 I appreciate this so much! I bet you will be able to get your mom to strength train, too 💪
Do update on the 15 mins, 30 mins and one hour outcomes! Will be looking up Dr Lee’s scholarly work too.
@@michelle_cen I agree with Petra: thanks for your pleasantness, and your time; look forward to the update of the 15-15 study.
This is why I first fell in love with this channel-talking to researchers actually doing science! Great to see behind the curtain.
Is Dr. I-Min Lee vegan?
Yayyy!!! Glad you enjoyed it, yes that’s what we want to do ❤
@ How many kg of CO2 were emitted so as to have this meeting face to face?
Wow! I really like this lady, Dr. I-Min Lee! Definitely my favorite epidemiologist. Thanks Viva Longevity for providing this interview.
Isn't she wonderful? 🥰
These experts pursued countless degrees to rediscover the wisdom my grandparents possessed as farmers back when they were around. I feel so fortunate to have learned from them the importance of what to eat when to eat it, and how to keep my body strong and healthy. However, there is always something to learn.
Glad to hear you were raised so healthily! 😄
Protect this amazing channel at all costs.
Hahaha awww thank you 🥲💝
Dr. Lee inspires. I am grateful for this time in her presence, which I found richly nourishing. I knew Dr. Ralph Paffenbarger and his running pal Paul Reese in the 1970s when I photographed them in races and heard Paff speak. He and Paul were very kind and disciplined people. Dr. Lee reminds me very much of Paff in her demeanor and her commitment to public service.
So cool that you knew Dr. Paffenbarger! Thanks for sharing 😄
Good advice. Do something. How I got going. I just started small, with Planks of all things. But it was really motivating seeing my time improve over that first month, now almost 2 years later i'm like a fitness guru working out basically every day.
Incredible!!! Thanks for sharing!
Good for you, planks are really good for blood pressure
Exercise is the only thing i actually enjoy doing, as someone who doesnt do well in social situations and spends most the time on my own running as been my saviour, most days im out in nature running hills, mountains or stairs i love incline running and its peaceful, its a way i can express myself and have an identity without it im just an existence
That's beautiful 🥰 Thank you for sharing! Run on!
I started exercising heavily multiple times a week at the age of 37. I as totally out of shape, felt really bad with a lot of small "bothers" around my body etc. Now I am 41, exercise has become part of me, I could never imagine not doing it. Even thinking about not doing any exercise gives me anxiety. People who used to see me before sometimes dont even recognize me. I can only say: start no matter what age, the earlier the better of course. I feel much better, look better and have more energy and physical force (a lot more) and even mental focus than I had at the age of 20. All the little pains and issues around my body are wiped out. It takes a very long time and is pretty "painful" at the start, which is one of the main reasons people quit after a short burst, but I can safely say, over time, small step by small step, your body transforms into an entirely different human, it's almost uncanny in a good way. The easy at which you can breeze through doing things that used to be a pain alone is worth the pain of doing it. To some the vanity aspect of looking better is important. But I mostly did it because of videos like this one, where I started to realize how much I can improve my health for later points in life if I start getting serious now. Do it!
Wow, thank you for sharing your story! This is inspirational 🥰
That's encouraging. What exercise do you do?
@ Just simple gym routine: Started with resistance training using machines only and light cardio. Ramped it up and now I do pretty heavy resistance training for all ky major major muscles groups, a bit of isometric stuff, about 2.5h of zone 2 cardio, some HIIT and VO2max (ca 4min ramp up on a bike or elliptical until total fatigue). And I love balancing exercises also, like boards that balance on a cylinder etc. I really am reaching amateur circus levels of balancing game to the point that people look at me and make comments every time. Its fun but the benefits of really pushing the limits of balance exercises combined with some weights, I believe are pretty underrated still. I think it gave me a huge boost to my everyday functioning. But surely all stuff you can do in any humble gym. I also mix between watching videos or listening to audiobooks during zone 2 cardio to only motivation music or nothing at all during weight training. weird but to me that is key lol
@@amarug that's great. Thank you gor sharing. Onwards and upwards.
@@amarug I love your routine!! Ours sound similar except I really don't do enough cardio... Boards that balance on a cylinder - sounds like rola bola :) Ha, you and me alike get comments at the Muggle gym (that's what circus people call the regular gym) for the weird circus stuff we're doing 😂 Balance is sooo important, especially as people age!!
How refreshing to hear a scientist like Dr Lee expressing her vast knowledge by constantly recognising the possibility of error. There are so many noisy and untrustworthy influencers on RUclips who claim to have all the answers. This channel sticks with the experts, the facts and the science. Viva Longevity really is a hidden gem - thank you so much for all your efforts!
As the philosopher Bertrand Russell said: “The trouble with the world is that the stupid are cocksure and the intelligent are full of doubt.”
More please on this. I'm doing so much better since joining the gym. It was by pure accident too! And at 58 at the time, female, I hadn't cottoned on how much weakness I actually had! I've got bumps in the right places and I feel like I could jog down the stairs instead of feeling like I'd better hold on to the bannister (rail). I'm also doing pilates twice a week, gym x 2, tone & tighten, walking and just started a beginners running group. Nothing heavy duty. All manageable. But oh boy do i feel stronger, safer and younger again. (Plus I do Greger's daily dozen). The exercise is just not hitting home to enough people but the diet quality is worse. Anyway thank you and more please on the different types of exercises. Weight training video would be great!
You rock!!! Sounds like you have a wonderful routine going - you inspire me. Thanks and yes, we should do more video on exercise 💗
That's great, I hope you keep it up.
Well done, nothing mitigates aging like exercise. You're not just prolonging your life, but improving the life you get.
Key Points:
Myth: Only intense exercise is beneficial.
Debunked: Dr. Lee emphasizes that moderate activities, such as walking, offer significant health benefits.
Myth: You need to exercise for long periods to see results.
Debunked: Shorter sessions of physical activity can be effective when done consistently.
Myth: Exercise alone is sufficient for weight loss.
Debunked: While exercise contributes to weight management, combining it with a balanced diet is crucial for effective weight loss.
Myth: Older adults shouldn't engage in strenuous activities.
Debunked: Dr. Lee highlights that older adults can benefit from strength and balance exercises, which help maintain mobility and reduce fall risk.
Myth: If you're not losing weight, exercise is pointless.
Debunked: Even without weight loss, regular physical activity improves cardiovascular health, mental well-being, and reduces the risk of chronic diseases.
Thanks for noting these 🥰
Humbleness show true intellectual being
Yes!!!! She is sooo down-to-earth and approachable! I feel like a lot of, ahem, "influencers" fill their language with fancy words to impress us & kind of sound like they're talking down to us instead of TO us.
Excellent information. I get wrapped up in RUclips no it alls. Lately I’ve decided the best exercise are the ones I do.
Fabulous interview Michelle and Dr. Lee! So many great questions and clear, concise answers. I am so grateful for the scientists doing research from which we all can benefit and thankful for you getting the information to us!
You’re welcome! Thank you for the compliments! Dr. Lee is SO articulate & clear at explaining things ❤
I just want to say thank you so much for the work you do and the effort you put in making this information publicly available. It really is a privilege to have access to informed conversations like this.
You're welcome! Thank you for your lovely note 🥰
I knew she would become a giant when I met her at HSPH in 1989. Way to go!
I am a female in my 40ties, I stopped even walking so much after 2020. The Covid caught me not working for 9 months, after that I got used to stay at home/work from home, so from usually reaching 6-7K to 10K steps a day I decreased to 2-3K for the last two years. I have anemia and it is hard for me to exercise, still I try fitness and occasional swimming from time to time, but it is not enough. I am also introvert and a bit autistic so all group happenings..I can't make myself do it.
I am 5`7 and 63 kgs - cause both my parents are slim and it is still hard for me to put weight even at 44. I've drawn the lucky set of cards from the genetics lottery but I know this will not last forever, especially with the menopausal changes that should be happening in this period of my life. So...I will listen to the end of this and try to get some more steps :D.
Thanks for sharing your story! Anemia is tough.... Hope you can find a way to overcome it. Supplements helped me in the past and I don't need them anymore, and don't have anemia anymore. I hope you find an activity that you enjoy doing solo :) I exercise solo mainly now and love it. To get my steps in, I like to listen to something (like an audiobook or RUclips video) while walking.
The mental health benefits of exercise are fairly well supported, as far as my limited knowledge goes, but need to be promoted more. Exercise also helps you sleep better, and I think we all understand the incredibly restorative nature of quality sleep.
Absolutely!! I sleep so much better the days that I exercise 🥰 It's all connected
I think it would help if we had specific guidelines on how much physical activity is recommended, and what type (aerobic or muscle strengthening). I understand that any is a good start, more is better and it depends on our goal. But what would be useful is a guideline for people wanting to be healthy at a normal level (not run a marathon), or a way for them to determine the goal for them.
For example we often tell people to aim for an LDL of 70, or blood pressure of 120/70. Sure genetics matter and individual circumstances matter, but we still give people target numbers. The "10K steps per day" notion may be a marketing gimmick, but it was something many people came away with, right or wrong.
The US Physical Activity Guidelines say: "Adults need at least 150 minutes of moderate-intensity physical activity a week, such as 30 minutes a day, 5 days a week.Adults also need 2 days of muscle-strengthening activity each week." Yes, it would be nice if we had more concrete numbers to hit, like 10k steps as a rough guideline. Great analogy with how we tell people to aim for a certain LDL or blood pressure.
Thanks. You saved me a lot of time. That was the basic information I'd be looking for, but I didn't want to sit through 38 minutes of fluff to get to the meat. Turns out there is no meat.
@@michelle_cen Thanks. I wish we can boil it down to something easy to remember like 5x30 for aerobic and 2x15 for muscles per week.
For other health aspects we don't tell people exactly what to do, but we set a goal of LDL 70 and BP 120/70. Many people understand and remember that, even if they pick their own path to get there.
You say more is always better, but when is that ever the case? Surely it is only up to a certain amount do you reap the most benefits with the least decline. Most importantly of all, it is most wise to listen to the signals your body sends you. You cannot have a productive conversation by ignoring the other person!
@@Cantread807 I took that to be assumed. But I guess in RUclips comments I needed to be very precise..
Dr. Lee is a gem!!! Physical activity for the people, thanks for this interview!
She really is! You're welcome 💕
Thank you for this interview. I wish she would look at how exercise recommendations shift with age when looking at CrossFit. I’m 54 and I’ve been doing CrossFit for 6 years. I definitely have modified frequency, intensity, and more alternating lifting with WODs. CrossFit is so varied and hi intensity. So often studies test people who are not very active to moderately active. It would be nice to see non-professional, hi-volume, hi-intensity exercising people, researched with how they adapt with age. When they are exercising at their limits I feel like it’s more accurate to know how things must adjust with age. Whereas if people are moderately exercising, and start to adjust down their exercise with age, I don’t think its as accurate because they could do more, if they had the time to do so.
Good on you for staying active!! I did CrossFit for a few years on & off. I've transitioned to other things, but do admire how it's helped so many people get healthy :) And good on you for also modifying intensity & frequency as you age. As we know, a lot of people unfortunately don't do that, and they end up injured.
Thank you, thank you, thank you for interviewing Dr Lee. This was such an excellent interview- great questions, clear and thoughtful informative answers. This is a quality interview that I have come to expect from Viva Longevity!
You're welcome, Patty! Thank you for your feedback
I am an exercise junkie aged 80 and now mainly an avid cyclists doing 12,000 kms a year pain free. When asked how I find time to do so much I reply that when I am on the bike you are on the sofa or in your car.
Wow! 💪
Incredible, Mr. Cyclist!!!
When I was 57 (3 years ago), I had a minor spill on my road bicycle (
@KzasDFW Sorry to hear about your injury 😢 Tbh I'm scared of biking for long distance too, especially on the road. Most of my friends who do that have had scary crashes, broken collarbones, etc. But hey, I also drive daily and that's super dangerous, so...
This is one of the most enjoyable interviews you have had. Congratulations and thank you to Dr. Lee and Michelle. It does a person good to hear some reasonableness instead of gymrattiness.
Awww thank you Bart!!! Yes, Dr. Lee is SO reasonable in what she says. Very refreshing!
@@michelle_cen Thank you, Michelle! I just listened a second time, and I enjoyed it even more. This is really a very good interview with very reasonable and applicable advice. This is a keeper.
@@BartBVanBockstaele Thank you Bart, that's lovely to hear! Especially when it seems that online, videos with the most extreme viewpoints get the most views. It's nice to hear that people still crave reasonable advice & moderate opinions :)
It’s amazing how the dr starts looking at her personal bias. Mark of a real scientist.
Yes!! 🥰
Appreciate the info, succinct and straight to the point. Thanks Dr. I-Min Lee and Viva longevity.
I think a massive part of how a little basic movement can have so many benefits to us is the fact that you're controlling your blood sugar and insulin. In fact, intense exercise will really stress your body and cause you to dump glucose. Not necessarily bad, but probably not good all the time.
Wonderful interview, Michelle. I am living proof that doing what you can to stay active gives obvious benefits. I have many problems with my weight and activity level that is accomplished on a day to day basis. My spine is a genetic and abuse sore spot that can take me down for months at a time. That's exacerbated by my joints being attacked by osteoarthritis and the accumulated injuries from a an active youth with an " I'm immortal and indestructible" attitude. I became mortal at 24 when I highsided my motorcycle at 60 MPH and crushed my ankle. Ask Chris what highsided means. That accident screwed me royally and I eventually had the ankle fused. That fusion saved my life 23 years ago, but it left me with a permanent disability. I have regained my health to a great degree by being flexible about my physical activity while always staying as active as my body would allow. Thank You and Dr. Lee for describing my ongoing struggle and making the important caveat that adding as much activity as you can has enormous health benefits. I'mma go ride my bicycle now. :D
Hi Jax, thank you for your lovely comments as always. Sorry to hear about your osteoarthritis and injuries. At age 26, I feel like I've had enough accidents to also FINALLY be more risk-averse 😅 I'm so happy that regular physical activity has helped you regain your health! You inspire me - I should go riding too 😃
I didn't know your ankle was fused, Jax. 😔 When Triumph flew me to Morocco to review their new adventure bike, we spent 4 days riding like bats from Hell. One night at a large, round dinner table, we went around the table talking about our injuries... They were mainly motorcycle journalists in their 20s & 30s, the 4x European motocross champion, and the Isle of Man winner. Everyone had fused vertebrae, rods in their legs and arms, yada. I was the only olde person there, and my answer was I have all original parts, no screws, pins, etc. I have no idea how that happened. And that was when I decided to quit reviewing motorcycles while I was ahead. I still have the Ural and when the weather is better, we're gonna take Michelle in the sidecar! 😜 No highsides.
@@Viva-Longevity I got my rods, screws all up in my business. At 66 I can play my drums, ride my bicycle, motorcycle and try to keep current on things that can give more years/quality to my life,
I'd like to hear her talk on covid. Is she brave enough to speak the truth. I was a physical education teacher for forty years and I think understanding natural movement is a key. Our bodies are designed to operate in particular ways and when we deviate from this in movement and nutrition we are more likely to become ill. We also need constructive purpose in our lives and helpful social groups in which to achieve it.
Ladies, I deeply admire and like you - thank you for the knowledge you share!
Thank you
Really interesting video. I'm glad i found this channel recently the quality is really good. I had a question though. When thinking about training we mainly think about endurance training and strength training however, I was wondering if their was much research on mobility and flexibility training from the perspective of longevity?
Looking forward to the next vid.
Physically active and tough jobs suck because you don't get enough recovery and rest time. Sometimes you might have to skip a meal... And the repetitiveness will wear you out... Unless you're not stressed and work is fun? But probably not...
edit: you have to exercise and do yoga to offset your job activity
Would be good to do a subgroup analysis combining physical activity and diet. Guessing that the two together accounts for a good part of the longevity seen in some Blue Zones.
Also the bad data gathering about birthdays will account for some of those blue zones 😁
@@mungiuri Anything wrong with the birthday data from Loma Linda CA?
Absolutely amazing video that everyone should watch. Dr. I-Min Lee gives epidemiology a good name!
Yes, Dr. Lee really does!!!! 🤩
Very interesting. But I don't think any myths were debunked here. It's all pretty well known stuff. Why do so many tube videos tell us they are going to debunk myths?
Always a great day with a new video from Viva Longevity ❤❤❤
♥♥♥
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun.
Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling.
Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly.
Make a bicycle your transportation option for short distance travel.
Yessss to more bike-friendly cities!
Woot, fellow Malaysian wow. As a doctor (trained in Ireland), never taught nutrition or natural longevity. All I know now self taught via excellent (&There are many awful or misleading ones) RUclips channels like this (One if the best and top 5 for me).
I'm so happy this channel is in your top 5, and glad to know there's another doctor out there who cares about nutrition :) Thanks for all you do. Woot woot for representing more Malaysians!!
I was talking to a young med student and am shocked that we still don’t emphasize lifestyle/prevention over treating disease once it’s manifested.
Thanks for this information
You're welcome, glad you enjoyed it 😄
What a fascinating woman and exciting information! Thank you for bringing us the science. I always look forward to your videos
You're welcome! Glad you enjoyed it 💖
Another really solid interview! Thanks a lot for this 🙏🏿
You're welcome! :)
Whatever you said guys, Exercise Improved my Balance, my posture, my flexibility, and my overall health. I'm overweight and O can't bendy knees before, because of my sedentary lifestyle and unhealthy diet. But once started to workout everyday now I can deep squat now with ease 😊 It also improved my anxiety too ❤
I liked the name Plant Chompers better. I have a negative bias about the word longevity because I associate it with the billionaire bros who are trying to extend their lives . I think one of the reasons they live longer is because they have the most money .
Sorry to hear that the word "longevity" has a negative connotation in your mind now! The majority of people who have demonstrably lived long & healthy are actually from more modest backgrounds, e.g. those in the Blue Zones. We'll have to see if the billionaire bros succeed. The long-term results of their experiments are yet to be seen.
Me too - even though I'm an omnivore
@@michelle_cen Still, even without it, plants are here, now, happy, tasty! Longevity is in the future, demure, sad, depressing.
Too late
@@jprice_I hear ya, it can be tough to keep our heads up. I wish longevity made everyone feel excitement. I like to believe there’s always a way to progress toward creating a world worth living long in 🌎
I think the tennis will be partly due to impact and the effect on bones ... They will be less likely to fracture with better balance and stronger bones. Less fracture will improve longevity in older populations
Great point about balance! My friend pointed out how tennis also trains fast-twitch muscles and improves reaction time. Surely vital to preventing falls.
I'm currently 68, I think that for me exercise is not optional. I like a mix of easier and harder stuff, from long "zone 2" walks to brief intervals to boost VO2, easy knee lifts and arm circles to resistance training. I like brief "exercise snacks" such as an easy 10 - 12 minute afternoon and after dinner walk. And if your diet is more or less in line with suggestions from this channel, you don't need to exercise to counteract your diet. Lastly, you've never heard of the "Father of Aerobics" Ken Cooper? 🙂
I've started exercise snacking too! I have a pullup bar outside, do pushups, bands, etc., during the day to keep me from sitting too long. I feel better than if I went to the gym for a session.
Check out Dr Stacey Sims exercise physiologist. Interviewed on Simon Hill's podcast "the proof" and on other podcast channels.
Resistance training is especially recommended for our age group and older. Arm circles are good for maintaining range of motion but not for preventing muscle atrophy. Muscles are important for more than just balance and strength.
Exercise isn't for counteracting a diet but a necessary component of good health.
@@Kayte... Oh yes, I do a lot of resistance training
@@Kayte... Oh I love her work!!! Thanks for mentioning her!
@@StephenMarkTurnerI misunderstood your comment. Apologies, I read " I prefer ... in preference to resistance training" .
Michelle is an asset to the nation, to the Planet! She makes the universe a much better place.
Awww thank you so much! You make the universe better too 🤗
During the COVID lockdown I discovered the Pahla b fitness channel, specifically her 28 day body shaping series. It’s the best “no thinking required” series I’ve found. She says it’s for mature women but honestly it’s just a well rounded program with lifting, cardio, toning, and stretch. I did think I needed a little more stretch so I did add about 10 minutes of stretch at the end. Great for working out at home. At the moment I’m recovering from an injury and can’t do the series, I long to get back to it, I was in the best shape I’ve ever been doing that series on repeat.
She's a genius
Indeed she is!!! We didn't give her the questions ahead of time, and she spoke SO clearly & articulately.
Excellent interview
Thank you!
In time I've realized relaxation is way way more important than exercise. Not to say that exercise can't improve quality of life. Someone can live 126 years not exercising not even walking much, given lots of chill and fun. On the other hand, without relax someone can be fried at 30. Sure not everyone is facing stressors like Rambo. Still periods of relaxing is one of the best favors can self-give, or give loved ones!
I love this!!! 🥰 Thanks for the reminder.
After all, who are the kings and queens of longevity in the civilized world?
Village people. That even doing quite a few dirties just by chilling and relaxing around they catapult themselves into the 110 s. This is not to say that they can't do better to not survive but thrive. For as long as being alive there's a fix to it.
Very interesting interview .I was also reminded of 1970s Valerie Bertinelli .
Individual genetics is also a factor.
Of course I’m not saying a healthy lifestyle isn’t something we should all do.
I think that the current science suggests that genetics comprises a 20% contribution to longevity while lifestyle (which is under our control) contributes to 80% of longevity factors.
I think it's a three-way split of genetics, lifestyle and pure chance (luck). And as others are saying, lifestyle is the biggest contributor.
@ I've never seen science crediting luck. Again, genetics is 20% of the equation from what I have seen, not 33%. If you have different stats, please cite.
@@nonewherelistens1906 you didn’t cite yours
@@thedrunkphilosopher3123 I was off by 5%. Studies seem,to indicate that 25% of longevity is contributable to genetics. medlineplus.gov/genetics/understanding/traits/longevity/ and pmc.ncbi.nlm.nih.gov/articles/PMC4822264/. Show me the 'luck' data, please.
Great interview. Well done.
Thank you
Sweating just waiting to cross the street? Yes please, but I can't afford the flights. But every year at this time, I resent being born in Canada. The -20C nights the past few weeks are wearing me down.
Oh gosh, my heart goes out to you! Idk how my friends in Canada survive the winter. In an upcoming video, we interview a representative from Canada... Looked mighty freezing out there.
“Activity during occupation is lifting and carrying, not aerobic type of activity” I believe this does not correlate with the actual activity, both with men in physically demanding occupations and men exercising in leisure. A much more plausible mechanism is that injured occupational subjects need to get the job done by hook or by crook, where leisurely training can be halted until complete or at least sufficient (systemic or acute) healing has occurred.
also wouldn't there be covariate factors that go along with physically demanding jobs such as lower socioeconomic status and all the things that go along with that?
What an amazing interview! Thank you
You're welcome, littlefurball 🥰 I love your username
entertaining interview.
I’ve believed so many of these myths for years!
Myths be-gone!
BLUE ZONES
I’VE BEEN BLESSED TO HAVE LIVED IN one and visited others interesting
stress kills
Loneliness as well
Just watched a UK documentary
‘Doctors prescribe mingling to fight depression
You’d think this would natural
In of the countries esp western nations so many societal divisions esp politics gender etc causing reaping havoc on ppl mental health
Counterproductive to exercise if that makes sense
Be blessed
Each year, ten million lives are lost due to the effects of smoking and lack of exercise. This staggering number is actually WONDERFUL as it acts as a natural limit on population growth, considering the environmental impact of supporting the offspring of an additional ten million people every year on top of our current global population of eight billion.
Amazing to hear from an epidemiologist to: don't trust just one source of knowledge, use common sense, guidelines not policies, use tailored programs for people etc.
Completley opposite to when we had Ober Sience Guru who knew everything during pandemic.
Basically everything what she says is a common sense. Didn't know you have to have PhD to say it 😊
Hahaha!!! Common sense is not so common, as the saying goes.
Indeed. Well put.
Such an informative interview! Thank you!
You're welcome, Jayesh! :D
Ran into an old friend. We’re both 60. I worked in an office. He worked his whole adult life as a roofer carrying 60 pound bundles of shingles up ladders all day. Guess which one of us is insulin resistant.
Great interview. Thanks.
You're welcome! 🥰
15 mins strength workout is hard to make except only use couple of fixed weight dumbbells or kettlebell with short rest interval, 30 mins would be more common.
I strongly believe that QUALITY of life is far more important to length of life. It is no good to be 100 with no employment and an insufficient fixed income not to mention things like being taxed at current value on a home you bought 40 years ago for 80 grand.
So, I’ve seen some claims lately about protein companies still spiking protein with other aminos to boost their measured content. Some of them having only 27% of the advertised amounts.
I’m quite interested in the g/kg need that everyone seems to hold onto when their actual intake could be half what they think they’re eating!
If these powders are so low in actual protein, what are the real requirements for someone trying to build muscle or maintain a muscular physique?
I’d be interested in hearing an epidemiologist thoughts on the true requirements of a non PED user strength athlete. Is that something any of your colleagues could or would be interested in?
Yes, I've heard of spiking with amino acids that are cheaper like glycine or taurine, but not associated with muscle building in the same way as leucine... We need to make an episode about that...
@ it would be very interesting to hear experts talk about protein requirements vice the usual “gym bros”!
If those bros are saying they get a g/lb or what not, but half their intake is from powders, what are they really getting, and with that logic, are all these powders even necessary for an average human? What the heck are we really drinking?
As always, looking forward to the next episode, and great job on all the previous ones!
She is wonderful! Great interview
She is sooo down-to-earth and great at explaining things!
Great information on epidemiology which everybody can understand, I love it
Thank you!!! Yes, Dr. Lee explains things so clearly 🥰
Can you also do one of these videos on debunking protein myths please? Thanks and God bless!
Like protein quality, or overall protein needs? It's not completely untrue, but misleading. We only need like 30 ish grams a day, but obviously more if it's from bread. If you're trying to resistance train and make the most progress, up to 0.8g/cm of height is a good maximum utilizable amount, and the old 30 gram myth is wrong, it'll just process way longer if you eat more at once, even if the synthesis rate isn't any higher. Pretty much any protein over the 30g plus extra for the extra muscle degradation will go to muscle growth given sufficient work, and fairly linear up until 100g or so and a bit higher where it flattens out. If you're not doing a good foundation of resistance training for the whole body, say 4 sets 3x a week, your body simply won't ask for all that protein. One should know that a bedridden patient, no matter how much protein they eat, will succumb to muscle loss. Simnett nutritional here on RUclips is a vegan nutrition and exercise channel and he put on a vast quantity of muscle over several years with a mere 60g average, because that's still 30g net per day addition instead of being burned for energy. He's up to 100-150 ish now and has seen faster results. So it does matter if you exercise a lot, to get more optimal skeletal muscular results from exercise. Vegans are known to get too little protein if they're on a poor quality diet, and so their body stops growing hair and it can fall out as a result. Selling saturated fat heart attack bombs under the guise of proportion is certainly a scam, though.
@@mikafoxx2717 excellent examples of protein myth indeed!
I think they already kinda did that before. Do you mean more in depth? Or that they should make a clickbaity "top 10 myths debunked" video?
@@4124V4TA-SNPCA-x Maybe I need to search for the precious videos they have done. I come from omnivore background where they claim we all need 1 gr protein per lb of lean body weight; which seems awfully high to me for the normal person.
@@mikafoxx2717 thanks for this response, very sensible.
Fascinating! ❤
A good walk is as good as all that.
Another great example of epidemiologist's getting it completely wrong @ 8:45, yet the message on Viva is they should always be trusted, which is it?
My hypothesis for why some extreme athletes have shorter lives is that extreme athletes typically burn more calories. If we are seeing this effect mostly in men and not women its likely safe to assume that the men are typically getting these extra calories from animal products and thats whats causing these extra poor results rather than the exercise itself.
But obviously, this isn't proven and we'd need data to show this. But i think its a relatively reasonable hypothesis given that we know eating more animal products leads to poor health.
It's also difficult because doping is more common than what is read in the news . Many pro cyclists for instance died from epo . Today pro cyclists caught breathing carbon monoxide for gains . But pro athletes from all fields take a large cocktail of drugs ilegal and legal inc medical exemptions . Stuff for horses all sorts of dangerous stuff
Probably cause they are extreme. Probably have extreme diets and shit. Just cause something is good, you don't want to just do that, as it becomes bad. Strengthening a strong link isn't going to make the chain stronger. Also the majority of Americans should eat more and this is a major cause of ill health. Probably twice as much. They don't need any more calories though, they get about the correct amount. Also is it too much animal products or not enough polyphenols/antioxidants in meat eaters
Professional sports probably isn't "healthy", sure its healthier than sedentary lifestyle and bad diet so they live longer, but most professional athletes train too hard to improve their health. At least the professional athletes dont seem to reach extremely long ages 90+ years that much. They mostly outlive the average by few years, which isn't that good if you consider how bad lifestyle most people have. And many professional athletes still don't eat that healthy all their lives.
Quality of animals devoured have to be considered. The carnivore diet promoters insist it is the healthiest and eliminates all inflammation.
@gordion1 carnivore dieters also have zero research to back it up. The only animal product that does consistently show positive results in health is fish. I don't eat it because of how damaging it is to the oceans but I don't deny that it's healthy.
I love this channel. Michelle, it's great to see you taking more of a role in lieu of Chris.
Make sure he participates more! Active elders stick around longer. 😜
Aw thanks! Chris is more active than ever, trust me. He ain’t slowing down, and more Viva projects keep coming his way 😂
Thanks, Adrian! I was there to film it but I’ve been focused on speaking and debating at an upcoming low carb conference.
I'm not sure what was debunked here. The song remains the same.
Agree. Clickbait title. Was excellent interview though.
Most Malaysians will opt to park inside the supermarket; hence, the parking rage and brawl ensued from it.
Just in case anyone was fooled, the old man powerliting at the beginning and end of this video was a young competitive athlete/RUclipsr in disguise
Yes, it's a hilarious prank video found by Chris 😆 Link to it is in the video description
Physical activity = just don't sit on the couch
Some of these longevity experts look absolutely ancient.
With all respect , surely surely , badminton and padel is HIGHLY BENEFICIAL for 60 and 70 year olds.... No need for a study for that. Surely !!
Surely!! 😄
Interview Kenneth Cooper MD before he's gone!
Thanks for the rec! I hadn’t known about him ❤
@@michelle_cen He had a huge influence on aerobics.
I am heading towards 50. There is a diabetes running in my mother's side family, the lifestyle induced one. Almost everyone got affected, with fatty liver, obesity, hypertension, one got a leg amputated due to a wound that didn't heal for years. My hba1c was measured last summer: it was 29. Down from 34 from five years ago. I have a different diet, but I also exercise. It used to be 4-5x treadmill weekly since the pandemic, walking for 45 minutes each session before bed time. Now I swapped one or two sessions with resistance training in my little home gym. I pull and push and lift what my muscles can do, also doing squats with extra weight. These are also about one hour session with resting moments and dancing on the music in between the series. I had all the conditions set up for me to follow my family's fate, but by making important changes I am doing fine. Even my BP is about 110/68. I eat eggs, butter, meat, including processed one, sourdough bread, like my ancestors did, just not deep frying in oxidised oils and not eating cakes. Pizza is my guilty pleasure but not the fat soaked pepperoni one. Even the vegetable one has over 700kcal alone. And fruit is my usual sugar fix, along some hard boiled sweets here and there. Vegetables always on the plate, some home grown. Lipoproteins 4 HDL: 1 LDL. I don't fear dietary cholesterol. Even my liver is clean like of a baby with BMI 27+. Never had a bone broken, but I am not sure whether because I used to be a couch potato or for a little extra weight (skinny people have worse bone density) and the love of dairy, full fat if I can. I break many dietary guidlines, yet I am doing fine. Ah, forgot to mention that I also don't limit salt. Too often, if you give me a choice between a biscuit/chocolate and salty snack, I take the salty snack. Sometimes having multiple per day.
Its hilarious how people find it encouraging that a few steps between rooms can contribute to your health. How little do you want to do? If you sincerely care about health, then make an effort and run or go to the gym. If you are reaching for someone to help you believe you can be healthy without proper excersise then your view of health is distorted. The only way that steps between rooms contributes to health is if you sit on your butt all day. If you compare proper exercise to walking between rooms, one person is definitely going to live shorter between the two. If you're offended by this comment, then it's you.
You have to remember that we've produced 2-3 generations of people who have never really matured emotionally. They can't deal with difficult things, from having to work, hear different opinions, to exercising any form of discipline. If you've seen the humans in Wall-E , you'll know what I mean.
@PaulSimonMcCarthy-fu6ms 100% agree
How many of these suppossed 5 million peopel who die from "not moving at all" also smoke? Drink? Eat badly?
Again: my problem is not with pointing at how important moving is, but the comparison with smoking, the inhalation of sheer toxicity.
That doctor has great posture.
Indeed she does!!
This was an awesome interview with Dr Lee!
She seems like a really great person overall.
Great job, Michelle!
And I love her honesty, even admitting if and when she (or they as a group of researchers) is or may be wrong.
My personal rule is to distrust people incapable of that as much as I can if possible, especially those in power (of course almost all of them are like that, sadly). My other red flag is self-praise.
Thank you! Yes, isn't Dr. Lee so cool? Agreed that people are more likely to be trustworthy if they can admit to being wrong & aren't excessively self-aggrandizing. Wise words from you 🙏
@michelle_cen And I thank you.
The worst thing about wisdom is that it most often comes with age and negative experiences. There is a saying where I'm from: "A stupid person learns from their own mistakes, a smart person learnes from the mistakes of others."
Guess in which category I belong in this regard. _(Hint: not the latter. 😅)_
At work I take the stairs. not the elevator.
👏👏👏
walking and sprinting with enough rest. done.
She’s so sweet 🥲
Ikr!!! 🥹🥹🥹❤
My mum lived to 100 and apart from riding her bike to do her shopping and gardening she never did any physical exercise for exercise sake. I don’t plan to either.
They say a lot of people in the Blue Zones didn't consciously think about exercise, but the #1 activity the centenarians there shared was gardening! 😄🪴 It kept them active.
Who else keeps looking for plant chompers? Viva Longevity doesn’t seem to catch on.
And the skeptical old guy!