Thanks, a good video. As your reward, here's an idea that I've found pivotal in motivating my exercise - using a VR headset such as the Meta Quest, for suitable physical activities. - There is vigorous movement in the experience. For example, in the HighFidelity world I rock-&-roll danced almost to exhaustion, hardly noticing I was exercising, and being reluctant to stop. - Similarly, in the Enhance VR brain training I do every day, the React game involves batting incoming objects either left or right into a portal. It is so gripping that you really work hard to 'win'. - Even setting up a PC screen in front of a rowing machine is good, to experience nice scenery of rowing on a lake, with nice music, and even 'friends' talking around you. - I've only realized recently the big potential of this - removing the constraint of being unmotivated. It hands motivation to you on a plate. The rewards within the VR keep you 'high' and striving against the limits of your body. Okay, now I'm off to seek more VR games that do that. =)
@used369 It's adrenal fatigue. Many people have lost the ability to deal with reality because they have overstimulated their hormone production and regulatory functions. Hiding behind machines and screens is how they hide from their own emotions. It's probably why suicide rates are higher than they've ever been..
My dad got overweight and had a heart attack at about age 63, then he started riding my bike while I was at work.. He lost some weight and seemed to be more lively. Then one day he crashed it by accident and never rode again. He gained the weight back, started swelling his feet, and his health descended unto death a year later. To move is to live, to stop moving is to die, you MUST keep moving no matter what if you want to live.
Great presentation Doc. I'm 79 years old. I played sports in high school and did 4 years in the Marine Corps. Read David Sinclair's book "Life Span" and I've been taking NMN, TMG and intermittent fasting for 3 years. Exercise: stretching, push ups, full pull ups and walking the dog. I feel great. I did not drink the "kool aid." You know what I mean.
I would look into a stem cell injection in Tijuana if you want new mitochondria and new stem cells. Also, you could combine your intermittent fasting with a ketogenic diet and it will be more protective of your mitochondria.
Wow! You mean You Didn't fall for "The Pied Piper" and the "Emperor's New Clothes" bits so You Avoided the "Jim Jones" bit!? Good For You!! Just Keep watching out for the $¢i€nti$t$; they're ubiquitous!!😂😂❤
Thanks for telling it like it is, Doc. I'm 71, live near a large wild park and every weekend I go out there and climb hills as fast as I can. Occasionally I will meet some 18-25 year old's on the trail and when I challenge them to race from the creek to the top of the ridge (180' vertical rise). They laugh. After I beat them, they are totally confused. When I tell them I have artificial joints they pass out.
I have diabetes. I follow a strict diet which keeps my sugar in healthy range throughout the day. However, I have dawn syndrome and my morning sugars used to be high; around 150. I started 500mg metformin prolonged release at bedtime. And started doing cardio and HIIT. Now my morning sugar is around 100. My hba1c has gone from 12 to 5.0. It is awesome to know that these exercises help mitochondrial health too. Thanks doc.
Im 67, have done a very wide variety of HIIT steadily since about 1985. I see it as one tool of a couple dozen or so that are useful for increasing and maintaining running performance, strength, etc while avoiding injury, fatigue and sickness. thanks for the nice presentation!
Just a suggestion for you older folks wanting to try HIIT. Find an appropriate kettlebell and start doing kettlebell swings in a HIIT format. Works quite well.
Great summary... no excuses for any of us really. 20-30 minutes of HIIT 3 days a week with a couple of good weight training days, followed by recovery, and proper human diet. Enough said.
Review paper and research by David Bishop. Martin Gibala has some differing research I believe, but even his research assistant wouldn't train that way, and the fastest endurance athletes do a lot of moderately easy workouts. Nobody has found a shortcut it seems. I wish it exists.
@@jmc8076 there does always seem to be more to be learned. Some people have said the AMPK pathway is limited compared to calcium signaling. However, breath holding seems to improve adaptation to sprints and would in theory lower ATP, increasing AMP.
At 69yoa male, I have been exercising (HIIT - 30 minutes total, including 3 minutes interval rests) for the past 6 years - only dumbbells and body weight - after I read a research showing that 5 years of HIIT resulted in younger heart. Recently, I decreased my volume because of the findings about over-exercise. I have attained slim and strong physique. My exercises are designed for body-balance to avoid falls - like jump front-kicking, jump back-kicking etc.
30 minute HIIT is not over-exercising especially if you have very little movement for the rest of the day. You should watch out with studies. There are so many contradicting studies on the same topic. Make sure to pay attention at the setup, aim and funding.
🤔30 mins seems excessive 1 min hiit 30secs rest x 4 = 6 mins!! This in my view is ample per day (as long as ur not on the couch 4 the rest of it!). Getting your heart rate above 75% of max is enough but if you can get it between 80% & 90% fantastic. We can be long distance runners just look @ the Kalahari bush men but we don't have to be to survive!
I HIIT at 76. I’m getting my stride back and was rocket fast early in life and now I’m running better every month. Ps. I don’t run out of breath at all.
Very encouraging, I used to do hitt but lately I've got away from the habit and my blood pressure is through the roof again, the best way I've goy to reduce BP is hitt
I am 56 and do either Shaun T and Tony Horton workouts every day. I literally feel like a 20 year old. It is a weird felling when everyone your age looks broken down and deathly. My average heart rate during those working outs are 135-145. I am down to 75 within two minutes.
I am the same age. It's sad because many people our age see going out to eat as a the main way to wind down, a way to celebrate events and enjoy life. They have been misdirected.
How to decrease the risk of an aortic aneurysm Ask anyone about AAA and they will immediately think of the American Automobile Association. But in this case it stands for abdominal aortic aneurysm. Sir William Osler once remarked, “There is no disease more conducive to clinical humility than aneurysm of the aorta.” He could have added that it’s a lethal disease, so prevention is better than cure. Every year over 20,000 North Americans die from a ruptured aorta. Albert Einstein, the physicist who expounded the Theory of Relativity, and Lucille Ball, the TV star that made us laugh, both died aortic aneurysm. So, what causes the aorta, about the size of a garden hose, the largest artery in the body, to rupture? Getting a little stiff in various parts of our body is one of the problems of aging. But arterial stiffness, known as hardening of arteries, is particularly hazardous when it happens to the abdominal aorta. A sudden rupture can result in death in a few minutes. And studies show that about 5% of men over age 65 have some degree of aortic aneurysm. It’s also five times more common in males than females. Sir William Osler, Professor of Medicine at McGill, John’s Hopkins, and Oxford University, remarked that, “It’s good to be born with good rubber.” In effect, to have soft, elastic, arteries that expand and contract with each beat of the heart. But as we age arteries often become rigid, resulting in hypertension, heart attack, stroke and rupture due to an aneurysm. The cause is arterial calcification which can affect the aorta, coronary arteries and valves of the heart. To reduce the risk of calcification it’s important to block its penetration into arteries as soon as possible. Several studies show that people with a higher intake of vitamin K2 have less risk of arterial calcification. But calcium is also an essential mineral to sustain life. In fact, without sufficient calcium we could not maintain the electrolyte balance needed for the normal rhythm of the heart. In a healthy body, 99% of calcium is stored in bone where it provides structural support. The amount of calcium allowed into the blood stream is strictly controlled. Dr. Dennis Goodman, cardiologist and director of integrative medicine at New York University, says that “Ignoring vitamin K2 is dangerous. Few are aware of how K2 aids bone health, but even fewer know how it helps cardiovascular health.” The great risk is that a deficiency of K2 increases the risk that calcium will be deposited in the aorta. These calcium deposits weaken the wall, increasing the risk of rupture and sudden death. A Dutch study of 4,600 men aged 55 and older showed that a high intake of vitamin K2 decreased the risk of aortic calcification by an amazing 52%. Since K2 is not easy to obtain in the diet, various supplements are available. For instance, K2 drops also contain vitamin A and D as all three are needed for bone health. And as we age, vitamin A also helps to improve night vision. What is not mentioned in most studies is that a combination of vitamin C and lysine also strengthens the wall of the aorta and other arteries. This helps to decrease the risk of aortic rupture, coronary attack and stroke. Pills of vitamin C and lysine are effective. But for those who dislike swallowing large numbers of pills Medi-C Plus and other brands of powdered C along with vitamin K2 Plus A and D drops are available at Health Food Stores. Pathologists have known for years that arteries are soft and flexible in youth. But with age, calcification occurs in the soft tissues of the body, particularly arteries. So one secret for longevity is to keep calcium in bone where it belongs, and out of the aorta, coronary arteries and those in the brain where it can prematurely end life. Osler was right. It’s good to be born with good rubber. But if this doesn’t happen, vitamin K2 along with high amounts of vitamin C and lysine, is the way to keep arteries elastic and increase longevity. -
Great video and thank you so much for making it! This is huge. I am a retired RN and trying to delete untruths from my memory and find the real, true answers. The Divine has been instrumental in helping us know what if fake and what is real…and your information is the real deal. 👏🏻👏🏻👏🏻❤️❤️❤️❤️❤️❤️👍🏻🙏🏻💫
For older or less fit try "wogging" walking and jogging. Start by walking 100 paces then jog for 5. Slowly as you warm up over a mile or so and veins expand increase jog, decrease walk....works for me and is relaxed.
I like this point. Some have a combination of limitations from prior sports injuries and surgeries or, eg, hit ruinously by a vehicle, etc. Aging is not the limitation on building up to full HIIT, it's the effects of injuries, which can only be partially circumvented, if that. Since most videos are created by people without these limitations, or maybe only a few of them, they leave out the element of harm reduction. Yes, it's great to do a full HIIT but, as you point out, there are things which can be done which are much better than nothing and we can strive for these, if possible.
I’m improving in so many ways. I started working on my health after I was diagnosed with type 2 diabetes, I was about 70. Now I’m 76 and run real hard and I’ve had people applaud my success or others say don’t have a hart attack. I just don’t understand how I can run so hard and not get exhausted, so I run faster then I thought I could and my body gets tired but about 3 deep breaths and I’m good. 🎉❤
@@PrevMedHealth Hi Dr. Brewer , We really like your videos , especially this one ; but you need to explain to people that it’s the pharmaceutical drugs that damage their mitochondria in the first place , and avoiding all these “doctor” prescribed drugs would negate the need for trying to recover their health ( and mitochondria ) . 😮 Then they can just concentrate on being active and healthy . 😅
At 80 years old, I have being doing intervals on my bike when going up hill for about a year. Although having bradycardia, I can sometimes get my pulse over 180 for very brief periods. So far I have noticed no change in my bradycardia or PVC's. MY orthostatic hypotension has gotten worse. The only improvement I notice is when walking up hill, I can go a little faster without dizziness. Addendum: My cardiologist tells me my sinus node is "old and worn out" and that he could improve my performance with a pace maker, but medicare won't pay for one until the problem gets worse. Even though I can't quantify it, I believe intervals have improved my overall energy levels.
This was 6 years ago, but the information is still cutting edge and applicable. I have been doing Sprint 8 for a number of years and have turned some guys down at the gym onto it. When you do it correctly, it is a killer!
At 70, and 3 months on "Carnivore", losing 40 lbs and all my Arthritis,,, I've decided on SIT Training. 3, all out Sprints to "Breathlessness", walking it off each time. This is the Most Superior form of HIIT, and Produced the Most Dramatic Results. Only 3 times a week, needed.
How are you muscles in your legs doing with the sprinting? Are you doing max possible per sprint? Or did you built it up week by week? Doing the sprinting as well but my muscles get sore and feels like I have to be careful when it’s sprint day again.
@@ytrgacc1976 Thanx for your question. Well,,, I hate to admit,,, that I have not fullfiled this New Year's Resolution... I am,,, I don't know. I wake up at 1 am and drink 4 coffees, and walk on beach for Sunrise. I do get calf cramps when I wake up. Likely dehydration from so much coffee. Also failing to practice my 3 day fast, every other month. But, lost 50lb gut fat and tissue fat, since going Carnivore. Muscle, too, at 70. So,,, quit drinking, after 55 years drunk. We will see if I can motivate.
@@used369 lot of things like bad habits seem to be normalized and what they say regarding drugs and peer pressure might also be for other things like alcohol but also koolhydraten/sugar/cake etc. But I realize myself that feeling fit is very nice.
That’s funny. I get a lot of that. But I got many more times complaints. And the channel grew a lot. So we got screen casting technology, powerpoint, and video editing. Sorry.
Former cyclist here. The intervals are 1 to 2 minutes, sprint or hill and, about 5 minutes easy pedaling. And, you only do it once a week in order to give your body time to recover.
I love my HIIT training. I feel amazing. Been at if for a few years now. My metabolism is really high, I have amazing energy and my moods are great too.
I started doing HIIT on the spin hike. 2 minutes with heart rate 150, then 2 minutes rest. I do this 3 x week. Add to this weight training, uphill climbing, carnivore diet and one meal a day. As a 69 year old female, I had young people marvel at my strength and endurance. I am not a natural athlete. Not at all. I have been consistently training for over 30 years. Just hanging in there.
Hills and stairs are my go to. You can get the same intensity you would from a sprint without destroying your knees. I tend to steam up a hilll so i get either winded or close to it for 3 to five minutes, or occasionally hit a little hill sprint when i am feeling it, then EASE my way back down because....Knees.
Thank you for the awesome video Dr. Brewer. I love what you say at the end of the video - we forget about our biology! A lot of my friends and family are obsessed with better nutrition but these people all eat very well already, grass fed, organic.. etc. I really believe the answer to good health is exercise but so few are willing to do it.
One recent study showed diminishing returns beyond HIIT twice a week consisting of two twenty second all out bursts of exercise while allowing your heart rate to return to your base pulse rate in between each burst. Additional improvements can be achieved with regular cold/heat exposure as it increases the flexibility of the cardiovascular system.
@8.40mins: You might want to look up the original study....30 seconds, followed by a 4 minute rest. My understanding is that this study was misinterpreted by the gym people as a simple case of short burst of high intensity followed by some rest. But that was not what was measured. What seems significant to me is the precise ratio between the two.
I like to do sprints at the gym on a treadmill. I use an Apple application which tells me when to walk and when to sprint. I feel fantastic afterwards.
Joe, another great video. I am one those pension holders(Military, Fed&SS) that you mention. I also have a solid 7 figure portfolio. My pension income alone covers 200% of my expenses. Yet I, too, have fear of spending like many retirees. In these uncertain and unsettling times it's hard to be confident in our future. We have a President driven by his puppetmasters(Obama and Soros) who are hell bent on destroying our country and way of life so they can impose servitude on us all. Their motto; you will own nothing and be happy. I weep for our children and grandchildren's future. Unless we stand up to the tryanny we are all doomed.
I am a believer, i was recommended a product that's an oil to feed the Microcondria... and as I am an ex heart attack patient I have tried everything ... now my health is good, I've been educated in all these things and I have tried everything... this product is at another level... my memory is totally back, my body looks and feels younger and my hair is growing back also... I am hoked for life... take the health of your microcondria seriously ❤
Silica is an important component of collagen and connective tissue.Silica is absorbed quickly and easily. Used commonly throughout Germany for maintenance of youthful, healthy skin, hair and nails. Silicea Gel can be used externally for wrinkles, acne and blemishes or internally helping to replenish collagen supply and encourage skin elasticity. An excellent choice for those who are concerned with brittle nails, thin hair and prematurely aging skin. Best silica come from Germany called " Hubner, Silicea Colloidal " is not cheap..but ista the best , no additives .
There is an exercise called rebounding which is jumping on a small trampoline. It is proven to be a useful out of breath exercise for elderly people. Can also improve knee function.
I've been splitting firewood by hand for 35 years. No better exercise - especially 3' diameter cross grained Red Oak. Have about 20 cords of it since the last Nor'Easter.
Have been muscle biopsed before. It’s not something simple. Invasive and the point aches for years. Thank you for the information. Been focusing on recycling and reactivating mitochondria’s. other works show that an hyper nutrition makes them proned to divide and became smaller and less efficient, whereas starvation and fasting promotes elongation and higher efficiency of them, protecting them from autophagy and lysosomal encapsulement som perhaps, that 3 weeks fasting with 1 enriched week is something to look at. Good quality food, restrict feeding window and Hiit exercises ares a good place to start. I try some supplements too.
Steady state zone two training is “maximum mitochondrial expression” achieved at maximum fat oxidation. This is the foundation to all other training systems.
Sometimes I find many channels oriented to a younger person's viewpoint. I'm 70.; The fact is unless you are David Sinclair you most likely got changed in older years. I'm fighting it but it's an uphill battle. I take berberine etc.😊 So yes I look. Bit. Younger but the injury from a fall nearly crippled me it's been three years. They want to replace parts I said no! And I don't fast or exercise. ❤
Nice yellow shirt! 80 nearing the next one. Get 9 minute sprints and right now 11 miles step racing. Did grip raised over head over head drop shrugs back slide up back. Lift weight towards head both hands bicep curls and back swings. Bend on chair and lift back straight. Not volunteering my muscles for biopsy.
So ive been Active for years im 67 , retired and the first thing that happened to me broke my back 1 lumbar vertebrae,im devastated,my daily routine has stopped till i heal and im so depressed and afraid ill never be able to get back to doing what i use to do. Im going to physically therapy and pray ill get back my strength and happiness 😞
Totalmente correcto. Hay varios estudios que ya nos dicen que el HIIT tiene más biogénesis mitocondrial que otro tipo de ejercicio. No significa que los demás no sirvan pero para multiplicar las mitocondrias en el mismo miocito lo mejor es el HIIT. Saludos
Awesome Information...! Excellent presentation regarding not only the benefits of HIIT training and the speed at which improvements are seen, but how it actually multiplies mitochondria, the energy production centers of the cells, and improves their functioning, improving their effeciency in producing energy, something that everyone can use more of, and especially those who are getting a bit older...! After watching the video, it might be helpful to review this summation of what has actually been presented to really make the impact of this information sink in and to help you to plan and commit to undertaking a HIIT training program for all of the incredible benefits you can look forward to experiencing from it (far more than simply walking or running) - SUMMARY - 2 Groups 18-30 & 65-80 years old Both groups committed to doing HIIT Training for 3 mths (assuming 3 days per week, though it's not mentioned. a "rest day" is usually included in any strenuous exercise program, whether cardio or weight training for to allow for muscle growth, healing, and recuperation to maximize gains) RESULTS - 18-30 year olds got 28% improvement in Heart, Lung, Circulation and Health parameters... 65-80 year olds got 17% improvement in Heart, Lung, Circulation and Health parameters... 65-80 year olds got 69% increase in mitochondria function !!! 18-30 year olds got 49% increase in mitochondria function !!! Cyclists HIIT method - * 45 sec HIIT Interval & 30 sec Low Intensity or Rest (repeated 5-10x) Total Time Required: 5 Repetitions = 7.5 min 10 Repetitions = 15 mins HIIT EXERCISE OPTIONS - * Walk Uphill * Walk With Weight Vest * Running Uphill intervals * Jumping Jacks (My Personal Preference) * Burpies Enjoy...! ;-)
As an old guy of 68 this study causes me to reflecting on the fact this was common understanding before mitochondria was even discovered. So much modern science only proves what we already knew from lifes lessons.
My dad worked (manual) all his life from age of 14.. He had to stop at 78.. due to Vertigo. Within months he was a shell of himself mentally and physically 😢
The best HITT exercise I've found for me has been the Rogue, Echo bike it's a stationary bike that you also use your arms to pump also. Stationary bikes have not got my HR up as well as my legs will tire first. Sprinting not ready for, row machine stresses my back a bit at 100% effort. I do 8 intervals at 10sec max, 20sec rest, love it. I'm 62 and have had a heart attack and Stent placed recently started this regime.
HIIT gives you the biggest bang for your buck in terms of allotment of time and it will definitely get you better numbers for resting heart rate, blood pressure, weight, brain-derived neurotrophic factors, healthier mitochondria and healthy aging!
This was great, I've been looking for "mitochondrial disease" for a while now, and I think this has helped. Have you ever come across - Miyason Mitochondria Masker - (Have a quick look on google cant remember the place now ) ? Ive heard some unbelievable things about it and my neighbour got excellent results with it.
Just wonderful, I have been researching "mitochondria weight" for a while now, and I think this has helped. Have you heard people talk about - Miyason Mitochondria Masker - (should be on google have a look ) ? Ive heard some amazing things about it and my m8 got great success with it.
I am 71. I do interval training running and your heart rate will go way past 100. Should be closer to 165 or so. It’s not going to do you any good unless it’s an all out effort. Stationery bike is probably the safest way for the less fit to do this. Sprinting demands strong legs and good balance.
Dr. Brewer---Your presentations give us such detailed and helpful knowledge and are very motivating! I appreciate all the time that you put into these awesome presentations! ✨⭐️✨⭐️✨⭐️✨⭐️
I've lost the reference, but someone determined that three 20 second sessions at maximum output was enough to obtain a benefit. I've incorporated this into my workout, attempting to maintain 400 watts or more on a stationary bike for 20 seconds. That's a hard workout for me. (I'm 62) It's quick, but then I'm out of breath for several minutes. I'd have to do a lot fewer watts to be able to do 45 seconds on, 30 off for multiple intervals. My intervals are spaced out a lot, with resistance exercise in between.
I did HIIT my whole life in various sports including cricket, soccer, rugby, BMX and mtb racing, karate, sprint events, refereeing, etc as well as cardio endurance events. At age 34 I had a breakdown due bad treatment at work and was hospitalized and medically bordered. Recovered a bit since then but never able to get to my some sporting level and ability again. Now aged 44 and getting worse again. Constantly tired, lethargic, low on energy, regular musculoskeletal pains and fatigue, prone to niggling injuries that take long to heal, etc, also slow reaction times and vision deteriorating and battle to focus long periods. Researched and tried several things, nothing helps. Lots of money making scams around nobody values human life. Any advice or assistance would be much appreciated.
Valter Longo did a demo with 60 sec/60 sec intervals 3x (6 min workout) on a stationary bike and then repeated the workout 3 day a week for 6 weeks, he showed that the participant had longer telomeres after 6 weeks.
How many times a week doing HIIT is required? Also... from what I've read HIIT improves your mitochondria, but it's long duration (over 30 or 40 minutes) zone 2 training that increases the number of mitochondria.
Two exciting findings that deserve mention are the possible benefits of Cialis and moderate caffeine consumption, which both have been found to stimulate mitochondrial biogenesis through some similar (and different) mechanisms. My elderly mom, now 96, who regularly walks her dog (exercise) and drinks weak coffee until late in the afternoon, enjoys robust health. I used to joke that it must be the coffee, which maybe really does play a role. She has no CVD or arrhythmia.
Punching bag, 12 rounds, 60 seconds, 20 seconds rest. Takes approx. 20 minutes. Average heart rate around 116-120, max 145-160. Age 52. Twice weekly. You need to build up to it.
Doctor, I do believe there is a phenomenon with the gut microbiome in some people. When our daughter was very little, she had constant ear infections and courses of antibiotics between 7 mo to probably 8 yrs old. At some point, 4 yrs or younger, she developed a corn syrup sensitivity. It made her defiant, dark circles under her eyes, and eczema . When we eliminated the corn syrup the improvement in her was 100% but corn syrup is very difficult to avoid. Additionally, we also avoided artificial colors, flavors and preservatives and we ate healthy natural foods. However, at about 10 years she got that layer of fat. We didn’t realize it but in her teen years she was fighting with her weight. Her grades were never great. She just didn’t seem to realize that we wake up every week day and go to school to do work…it was like it was a surprise. Anyway, she has a weight problem now. She avoids corn syrup, artificial flavors, corn syrup and preservatives but has NO energy and says she never has. Claims as a child, she’d watch me with my endless energy and marvel and still does. I believe it is a gut biome, cell mitochondria issue due to courses and courses of antibiotics but whatever it is from, she suffers and I search for ways to help. I do not think the exercise plan is the answer, i believe it is physiological and that needs to be solved before she can push herself like this. I didn’t mention, she was a gymnast for years (7th grade through 12th), cheerleader college football in college, and she confesses now that she loved it but it exhausted her terribly. I do remember that it did. Can you help people like this. Her tiredness it taken for laziness. She wants to do things that require energy like her father and me but at nearly 40, she is giving up that it is possible to have that much energy.
@@jamiereife5581 be careful with the Pat answer for mthfr as b vitamins and folate - TMG is far better to open the pathways and heal the gut so b is absorbed from food as it should be . With mthfr you can grt overdose if the b and it actually makes you feel worse . I went through it so I know . There is not one answer for this problem either like they would have you believe but generally by the time you find out there is so much dysfunctional stuff happening detox first thrn introduce methylation protocols to help with detox. It is is hard struggle and if she had two snp it can be a real up hill battle
Maybe a gut problem due to the antibiotics. A poo transplant could help, probiotics, nystatin meds. No corn syrup etc and low carb diet. Try carnivore diet
Actually it did make them younger. Mitochondrial dysfunction is one of the nine hallmarks of aging. If you improved their mitochondrial function by 69% (is that the number for the old group?) then they are younger, or at least their muscles are younger.
Accidentally I found your videos...I'm so glad! Anyway, what about a person with triple bypass and valve replacement? How and when can he start? Thank you so very much and greatly appreciated!
Thank you for this informative video. I'm a 71 year old cancer survivor. Doing great after 7 years. My problem is that I listened to Valter Longo about keeping protein to a minimum .38 in order to prevent cancer, so I've lost a lot of muscle even though I'm a weight lifter. I've started to increase my protein now, but would love 5o know the state of my mitochondria. How does one get that tested...main goal is not to grow cancer cells. Thank you.
Seen some videos of old people taking up sprinting. I discounted this as I thought it was too risky injury wise as you get older, but, it seems, like anything else if you ease into it and be consistent it works well. The lady I saw was on the carnivore diet too.
I heard the impact of the feet hitting the pavement strengthens bones and improves elasticity of the bones making them less brittle and less prone to breaking.
Check out Dr. Eric Berg Electrolyte Powder, many people are deficient in magnesium and potassium, which are needed for many body processes and functions. I saw a nice drop in my blood pressure while using it, one scoop a day.
Join Our Live Broadcast Every Wednesday! @11am EST. For more information please visit our website prevmedhealth.com/ & www.jubilee.health/. To learn more watch our videos on RUclips ruclips.net/channel/UCmoEsq6a6ePXxgZeA4CVrUw
Great video. Very interesting. I've just started watching Barbara O'Neil on u tube. She has lots of good advice. She's a naturopath. suggests a mini trampoline as a great form of exercise for HIIT. i just ordered one. I'm 61 years young this year. really want to stay in shape . Health and mind. I hope you all do well on this journey of life. Try and stay free from big pharma
If you are going as hard as you can, 45 seconds is an eternity. 30 seconds is more realistic, and even that seems like you're going to die! Tabatas are "only" 20 seconds but they will put a hurting on you. Better wear that Lifealert button seniors!
I think that Mitochondrial improvement with exercise has been studied, and confirmed substantial improvement in mitochondrial function, but there is some evidence that supports the function of the proofreader gene (which checks the procreation of mitochondria for errors). All of my friends at the gym agree that diet is about 70 - 90% of good health. We all know that we don't lose weight by burning 500 calories with an hour of aerobics and then reward ourselves with a box of donuts (well, some people do - and we can tell.... the floor moves). However, the regeneration of mitochondria only takes place at the gym, and this is where aging is suppressed the most, and mitochondrial quality and function are improved. All of which begs the question, "Where do Mitochondria come from?" Other organisms (bacteria) don't seem to need them, and the "evolutionary explanation" appears to be that, at some point in time, they might have been an invasive bacteria, but the cell decided that this was a "friendly" and helpful bacteria, and allowed them to remain inside the cell. So goes the theory. But are they replicated in cell division? Or do they have their own process? It's a rhetorical question, of course, and I'll look up the answer, but it's pretty interesting stuff. They really appear to be invasive. Honestly, if I saw them in my kitchen, I'd get out some bug spray.
+Robert Mertens Interesting point. Mitochondria replicate by their own fission. They also fuse. Their DNA is separate from the cell's DNA. Mitochondrial DNA is inherited from the mother (used in some genetic tracking studies). Heteroplasmy is the degree of variety of specific lines. Greater variety or heteroplasmy in your mitochondrial lines is thought to be an advantage for aging. en.m.wikipedia.org/wiki/Heteroplasmy
The link was pretty helpful. Since I'm retired (sort or - I still make youtube videos), I have plenty of time to read, and this is pretty interesting stuff. I still have my hand in just about every technological or medical breakthrough I can see, but there's a lot going on, and hard to keep onto all of it. So, if I have my mother's mitochondria, that's a good thing, because her mother lived to 92, and she, herself, made it to 80, even smoking 2-3 packs a day, a glass or two of wine, every day and a 15-year-old four-way bypass. My father's mitochondria.... not so much. The diversity of mitochondria (Heteroplasmy) is a pretty interesting thing. This really suggests that a possible treatment for many mitochondrial-related health problems could be treated with a simple "mitochondrial transplant," or some way to drop some "good" mitochondria into the cells of a sick person. Even, for that manner, you could drop a whole "Heteroplasmy" of mitochondria, with dozens of organellar genomes.
+Robert Mertens I think that is the problem. When - and if- they traded independent/commensual status for internal organelle status, this became tricky at best.
Dr. Ford,Perhaps you can clear up some confusion for me. It was my understanding that intervals should be 3 to 8 minutes in length at 85-95% of MHR to benefit your heart because it takes 2 minutes for you heart to "catch up" and after that you get the benefit? Thank you-J
I can only go ‘max’, at >90% theoretical max on the rowing machine for 30 seconds, but already tailing off after 20 secs. Then 60-90 secs at a slower rate until my HR comes down ooff the roof. Repeat until I can’t sprint again. 3x2 minute cycles and I am done. Then onto some power lifts or Olympic lifts, which do the same. Around 10 reps of any major lift to fail maxes out my HR. Back on again as soon as my HR is not pounding in my ears.
Dr. Brewer, I've been doing the HIIT on a treadmill/incline or intermittent running ever since you told us this. I love it! It gives me a good focused work-out and seems to be the best use of time. I am also doing weight machines with a break of one day recovery rate. I was wondering if we also need a break in between days of working out to high intensity levels to benefit the heart? Is it okay to do the high intensity 3-4 consecutive days or should the in between days be a slightly lower intensity to possibly recover the heart?!? This just occurred to me this morning during my work out. It seems when I go back to the club on Monday after not working out on the weekend, I feel it's my strongest day. Thank you for your knowledge and your time!
+gigi friedman Definitely. The standard is to get a low-intensity day in between HIIT days. Of course it’s possible to go back-to-back. But that’s when you really want to level up; it increase stress. You need to get rest.
I’ve got chronic fatigue syndrome. I can’t do HIIT. I can barely do simple things like housework without crashing afterwords. How can someone like me improve my mitochondrial health?
I climb stairs 33 flights in about 20 minutes at a brisk pace. The elevator trips down mark the intervals. Then briskly walk in a Mall for 2 miles. This is all weather exercise for free.
This is great, but not HIIT training. In HIIT training the idea is to fully exhaust yourself in 20 seconds or so. Think all out sprinting, etc. One should be exhausted after 20 seconds...full out. That kicks in the relevant pathways.
What about the study of alkaline food (fresh fruits + veggies) diet only, which is regenerative to the cells, and regenerates cells and systems. Can you confirm this to be true?
I HAVE SEVERE NEUROPATHY AND FOOT DROP AND CAN'T WALK. I'M CURRENTLY IN A NURSING HOME REHABILITATION CENTER BEEN HERE GOING ON 3 YEAR'S. MY CHILDREN NEEDD ME. ANY SUGGESTIONS HOW TO FIX MY NEUROPATHY AND FOOT DROP SO I CAN WALK AGAIN ?
Can HIIT be dancing? Because I go all out,and then laid back,on the difference in music. My dance is blacked with breathing techniques combined with muscle memory and muscle memory release. Definitely raise your heart beat,and calm it just as easy.
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
Thanks, a good video. As your reward, here's an idea that I've found pivotal in motivating my exercise - using a VR headset such as the Meta Quest, for suitable physical activities.
- There is vigorous movement in the experience. For example, in the HighFidelity world I rock-&-roll danced almost to exhaustion, hardly noticing I was exercising, and being reluctant to stop.
- Similarly, in the Enhance VR brain training I do every day, the React game involves batting incoming objects either left or right into a portal. It is so gripping that you really work hard to 'win'.
- Even setting up a PC screen in front of a rowing machine is good, to experience nice scenery of rowing on a lake, with nice music, and even 'friends' talking around you.
- I've only realized recently the big potential of this - removing the constraint of being unmotivated. It hands motivation to you on a plate. The rewards within the VR keep you 'high' and striving against the limits of your body. Okay, now I'm off to seek more VR games that do that. =)
I did more 3/4 of my marathon & ultramarathon training on a Nordic Track & indoor cycle set up with computer gaming.
Virtual Reality ???
Is Real Reality Disappointing to you ???
@used369 It's adrenal fatigue. Many people have lost the ability to deal with reality because they have overstimulated their hormone production and regulatory functions. Hiding behind machines and screens is how they hide from their own emotions. It's probably why suicide rates are higher than they've ever been..
My dad got overweight and had a heart attack at about age 63, then he started riding my bike while I was at work.. He lost some weight and seemed to be more lively. Then one day he crashed it by accident and never rode again. He gained the weight back, started swelling his feet, and his health descended unto death a year later. To move is to live, to stop moving is to die, you MUST keep moving no matter what if you want to live.
I am sorry to hear of the problems with your father. But I appreciate your sharing it. It will help others.
@@PrevMedHealth movement is the medicine (a mantra from my yoga studio). Great piece Ford Brewer, thank you 🙏.
yoga is fake😊
@@eggbenedict-gt7mw What does "yoga is fake" mean?
Bikes add life, we need more safety training
Great presentation Doc. I'm 79 years old. I played sports in high school and did 4 years in the Marine Corps. Read David Sinclair's book "Life Span" and I've been taking NMN, TMG and intermittent fasting for 3 years. Exercise: stretching, push ups, full pull ups and walking the dog. I feel great. I did not drink the "kool aid." You know what I mean.
SF
Did they deprort u from asia
I would look into a stem cell injection in Tijuana if you want new mitochondria and new stem cells. Also, you could combine your intermittent fasting with a ketogenic diet and it will be more protective of your mitochondria.
Wow! You mean You Didn't fall for "The Pied Piper" and the "Emperor's New Clothes" bits so You Avoided the "Jim Jones" bit!? Good For You!!
Just Keep watching out for the $¢i€nti$t$; they're ubiquitous!!😂😂❤
Way to go, same here, and no processed food
Thanks for telling it like it is, Doc. I'm 71, live near a large wild park and every weekend I go out there and climb hills as fast as I can. Occasionally I will meet some 18-25 year old's on the trail and when I challenge them to race from the creek to the top of the ridge (180' vertical rise). They laugh. After I beat them, they are totally confused. When I tell them I have artificial joints they pass out.
I have diabetes. I follow a strict diet which keeps my sugar in healthy range throughout the day. However, I have dawn syndrome and my morning sugars used to be high; around 150. I started 500mg metformin prolonged release at bedtime. And started doing cardio and HIIT. Now my morning sugar is around 100. My hba1c has gone from 12 to 5.0.
It is awesome to know that these exercises help mitochondrial health too. Thanks doc.
Im 67, have done a very wide variety of HIIT steadily since about 1985. I see it as one tool of a couple dozen or so that are useful for increasing and maintaining running performance, strength, etc while avoiding injury, fatigue and sickness. thanks for the nice presentation!
Just a suggestion for you older folks wanting to try HIIT. Find an appropriate kettlebell and start doing kettlebell swings in a HIIT format. Works quite well.
Great summary... no excuses for any of us really. 20-30 minutes of HIIT 3 days a week with a couple of good weight training days, followed by recovery, and proper human diet. Enough said.
lots of moderately easy exercise increases quantity of mitochondria. hard workouts mainly increase quality of mitochondria.
Hmm. Makes sense. Have you seen evidence?
Surprise!!! ruclips.net/video/44cR9b6s0Bc/видео.html
Review paper and research by David Bishop. Martin Gibala has some differing research I believe, but even his research assistant wouldn't train that way, and the fastest endurance athletes do a lot of moderately easy workouts. Nobody has found a shortcut it seems. I wish it exists.
@@PerryScanlon
Give it a few yrs for a stronger body of good quality independent science to see what the bal of evidence shows.
@@jmc8076 there does always seem to be more to be learned. Some people have said the AMPK pathway is limited compared to calcium signaling. However, breath holding seems to improve adaptation to sprints and would in theory lower ATP, increasing AMP.
HIIT has had a profound effect on my health. 62 now. Started it a year ago. Along with fasting. Im doing Longo's FMD this week.
Good choices. Thanks for sharing that
Modern elderly, may have played the game
Red light Green light
As a child
Which is HIIT
At 69yoa male, I have been exercising (HIIT - 30 minutes total, including 3 minutes interval rests) for the past 6 years - only dumbbells and body weight - after I read a research showing that 5 years of HIIT resulted in younger heart. Recently, I decreased my volume because of the findings about over-exercise. I have attained slim and strong physique. My exercises are designed for body-balance to avoid falls - like jump front-kicking, jump back-kicking etc.
30 minute HIIT is not over-exercising especially if you have very little movement for the rest of the day. You should watch out with studies. There are so many contradicting studies on the same topic. Make sure to pay attention at the setup, aim and funding.
You go!!!! My hero!!!
😂good effort, just what I need as well…
🤔30 mins seems excessive 1 min hiit 30secs rest x 4 = 6 mins!! This in my view is ample per day (as long as ur not on the couch 4 the rest of it!). Getting your heart rate above 75% of max is enough but if you can get it between 80% & 90% fantastic. We can be long distance runners just look @ the Kalahari bush men but we don't have to be to survive!
Hiit seems like simply moving away from predators.
I HIIT at 76. I’m getting my stride back and was rocket fast early in life and now I’m running better every month. Ps. I don’t run out of breath at all.
Ps. Well at least it only takes two deep breaths to recover.
Very encouraging, I used to do hitt but lately I've got away from the habit and my blood pressure is through the roof again, the best way I've goy to reduce BP is hitt
Love this ❤
I am 56 and do either Shaun T and Tony Horton workouts every day. I literally feel like a 20 year old. It is a weird felling when everyone your age looks broken down and deathly. My average heart rate during those working outs are 135-145. I am down to 75 within two minutes.
I am the same age. It's sad because many people our age see going out to eat as a the main way to wind down, a way to celebrate events and enjoy life. They have been misdirected.
How to decrease the risk of an aortic aneurysm
Ask anyone about AAA and they will immediately think of the American Automobile Association. But in this case it stands for abdominal aortic aneurysm. Sir William Osler once remarked, “There is no disease more conducive to clinical humility than aneurysm of the aorta.” He could have added that it’s a lethal disease, so prevention is better than cure.
Every year over 20,000 North Americans die from a ruptured aorta. Albert Einstein, the physicist who expounded the Theory of Relativity, and Lucille Ball, the TV star that made us laugh, both died aortic aneurysm.
So, what causes the aorta, about the size of a garden hose, the largest artery in the body, to rupture?
Getting a little stiff in various parts of our body is one of the problems of aging. But arterial stiffness, known as hardening of arteries, is particularly hazardous when it happens to the abdominal aorta. A sudden rupture can result in death in a few minutes. And studies show that about 5% of men over age 65 have some degree of aortic aneurysm. It’s also five times more common in males than females.
Sir William Osler, Professor of Medicine at McGill, John’s Hopkins, and Oxford University, remarked that, “It’s good to be born with good rubber.” In effect, to have soft, elastic, arteries that expand and contract with each beat of the heart.
But as we age arteries often become rigid, resulting in hypertension, heart attack, stroke and rupture due to an aneurysm. The cause is arterial calcification which can affect the aorta, coronary arteries and valves of the heart.
To reduce the risk of calcification it’s important to block its penetration into arteries as soon as possible. Several studies show that people with a higher intake of vitamin K2 have less risk of arterial calcification.
But calcium is also an essential mineral to sustain life. In fact, without sufficient calcium we could not maintain the electrolyte balance needed for the normal rhythm of the heart.
In a healthy body, 99% of calcium is stored in bone where it provides structural support. The amount of calcium allowed into the blood stream is strictly controlled.
Dr. Dennis Goodman, cardiologist and director of integrative medicine at New York University, says that “Ignoring vitamin K2 is dangerous. Few are aware of how K2 aids bone health, but even fewer know how it helps cardiovascular health.”
The great risk is that a deficiency of K2 increases the risk that calcium will be deposited in the aorta. These calcium deposits weaken the wall, increasing the risk of rupture and sudden death.
A Dutch study of 4,600 men aged 55 and older showed that a high intake of vitamin K2 decreased the risk of aortic calcification by an amazing 52%.
Since K2 is not easy to obtain in the diet, various supplements are available. For instance, K2 drops also contain vitamin A and D as all three are needed for bone health. And as we age, vitamin A also helps to improve night vision.
What is not mentioned in most studies is that a combination of vitamin C and lysine also strengthens the wall of the aorta and other arteries. This helps to decrease the risk of aortic rupture, coronary attack and stroke. Pills of vitamin C and lysine are effective. But for those who dislike swallowing large numbers of pills Medi-C Plus and other brands of powdered C along with vitamin K2 Plus A and D drops are available at Health Food Stores.
Pathologists have known for years that arteries are soft and flexible in youth. But with age, calcification occurs in the soft tissues of the body, particularly arteries. So one secret for longevity is to keep calcium in bone where it belongs, and out of the aorta, coronary arteries and those in the brain where it can prematurely end life.
Osler was right. It’s good to be born with good rubber. But if this doesn’t happen, vitamin K2 along with high amounts of vitamin C and lysine, is the way to keep arteries elastic and increase longevity.
-
I’m around the same age. I used to do Shaun T’s Insanity workout. Crazy is right! The folks in his video couldn’t keep up either.
Where can I find these workouts, please?
Try some torrents@@AP-dj2kv
Great video and thank you so much for making it! This is huge. I am a retired RN and trying to delete untruths from my memory and find the real, true answers. The Divine has been instrumental in helping us know what if fake and what is real…and your information is the real deal. 👏🏻👏🏻👏🏻❤️❤️❤️❤️❤️❤️👍🏻🙏🏻💫
For older or less fit try "wogging" walking and jogging. Start by walking 100 paces then jog for 5. Slowly as you warm up over a mile or so and veins expand increase jog, decrease walk....works for me and is relaxed.
I like this point. Some have a combination of limitations from prior sports injuries and surgeries or, eg, hit ruinously by a vehicle, etc. Aging is not the limitation on building up to full HIIT, it's the effects of injuries, which can only be partially circumvented, if that. Since most videos are created by people without these limitations, or maybe only a few of them, they leave out the element of harm reduction. Yes, it's great to do a full HIIT but, as you point out, there are things which can be done which are much better than nothing and we can strive for these, if possible.
I can definitely vouch for Walk- Running. Has helped me a lot over the years.
I’m improving in so many ways. I started working on my health after I was diagnosed with type 2 diabetes, I was about 70. Now I’m 76 and run real hard and I’ve had people applaud my success or others say don’t have a hart attack. I just don’t understand how I can run so hard and not get exhausted, so I run faster then I thought I could and my body gets tired but about 3 deep breaths and I’m good. 🎉❤
Knock it out!!
You have to thank God and parents for such a healthy lungs. 🎉
@@PrevMedHealth
Hi Dr. Brewer ,
We really like your videos , especially this one ; but you need to explain to people that it’s the pharmaceutical drugs that damage their mitochondria in the first place , and avoiding all these “doctor” prescribed drugs would negate the need for trying to recover their health ( and mitochondria ) . 😮
Then they can just concentrate on being active and healthy . 😅
At 80 years old, I have being doing intervals on my bike when going up hill for about a year. Although having bradycardia, I can sometimes get my pulse over 180 for very brief periods. So far I have noticed no change in my bradycardia or PVC's. MY orthostatic hypotension has gotten worse. The only improvement I notice is when walking up hill, I can go a little faster without dizziness. Addendum: My cardiologist tells me my sinus node is "old and worn out" and that he could improve my performance with a pace maker, but medicare won't pay for one until the problem gets worse. Even though I can't quantify it, I believe intervals have improved my overall energy levels.
There may be some nutrients you are missing or not processing.
Mitochondria, the powerhouse of the cell.
This was 6 years ago, but the information is still cutting edge and applicable. I have been doing Sprint 8 for a number of years and have turned some guys down at the gym onto it. When you do it correctly, it is a killer!
At 70, and 3 months on "Carnivore", losing 40 lbs and all my Arthritis,,, I've decided on SIT Training. 3, all out Sprints to "Breathlessness", walking it off each time. This is the Most Superior form of HIIT, and Produced the Most Dramatic Results. Only 3 times a week, needed.
How are you muscles in your legs doing with the sprinting? Are you doing max possible per sprint? Or did you built it up week by week? Doing the sprinting as well but my muscles get sore and feels like I have to be careful when it’s sprint day again.
@@ytrgacc1976
Thanx for your question. Well,,, I hate to admit,,, that I have not fullfiled this New Year's Resolution... I am,,, I don't know.
I wake up at 1 am and drink 4 coffees, and walk on beach for Sunrise. I do get calf cramps when I wake up. Likely dehydration from so much coffee. Also failing to practice my 3 day fast, every other month. But, lost 50lb gut fat and tissue fat, since going Carnivore. Muscle, too, at 70. So,,, quit drinking, after 55 years drunk. We will see if I can motivate.
@@used369 thanks. Careful with the coffee. Anthony Chaffee said it makes his muscles sore if he drinks it.
@@used369 lot of things like bad habits seem to be normalized and what they say regarding drugs and peer pressure might also be for other things like alcohol but also koolhydraten/sugar/cake etc. But I realize myself that feeling fit is very nice.
@@ytrgacc1976
Yes. My only remaining vice. And it really dehydrates the body. I always try to drink a glass of water at 1am, before my first coffee.
Considering that mitochondrial function hugely decreases by the age of 40, these numbers are very impressive.
Yes. No question.
I love the print outs. Pls don’t ever change
That’s funny. I get a lot of that. But I got many more times complaints. And the channel grew a lot. So we got screen casting technology, powerpoint, and video editing. Sorry.
Former cyclist here. The intervals are 1 to 2 minutes, sprint or hill and, about 5 minutes easy pedaling. And, you only do it once a week in order to give your body time to recover.
Work continuing in your 70s is GREAT. Literally really makes all the difference
Keep engaged! Mentally, physically, and I would add spiritually.
I love my HIIT training. I feel amazing. Been at if for a few years now. My metabolism is really high, I have amazing energy and my moods are great too.
I started doing HIIT on the spin hike. 2 minutes with heart rate 150, then 2 minutes rest. I do this 3 x week. Add to this weight training, uphill climbing, carnivore diet and one meal a day. As a 69 year old female, I had young people marvel at my strength and endurance. I am not a natural athlete. Not at all. I have been consistently training for over 30 years. Just hanging in there.
Very Nice. I bet you are in a great shape and health
How do you measure heart rate while exercising? What is spine hike please? It’s a type of a treadmill
@@sankaaden5539 But a health watch.
@@sankaaden5539 You can use a heart rate monitor watch, they are pretty affordable and I'm pretty sure she meant spin bike.👍🏻
Bruce Lee told and did this in 1964-67 long time ago high intensity interval training 😮
Thanks doc! 89 here. Walk 2.5 - 3.5 m 6 x week with 5 good huffing inclines. Plant based diet, 8 yrs.🥳
Hills and stairs are my go to. You can get the same intensity you would from a sprint without destroying your knees. I tend to steam up a hilll so i get either winded or close to it for 3 to five minutes, or occasionally hit a little hill sprint when i am feeling it, then EASE my way back down because....Knees.
Knees, indeed. The obstacle to high(est) quality exercise.
Thank you for the awesome video Dr. Brewer. I love what you say at the end of the video - we forget about our biology! A lot of my friends and family are obsessed with better nutrition but these people all eat very well already, grass fed, organic.. etc. I really believe the answer to good health is exercise but so few are willing to do it.
Thanks.
Be better eating the grass than anything grass fed
@@micahbodha6129😂 wrong
One recent study showed diminishing returns beyond HIIT twice a week consisting of two twenty second all out bursts of exercise while allowing your heart rate to return to your base pulse rate in between each burst. Additional improvements can be achieved with regular cold/heat exposure as it increases the flexibility of the cardiovascular system.
Nothing beats the maximum mitochondrial expression of zone two training!
28 and 17 % improvement
69% old and 41 Improvement mitochondria 😮😮😮
@8.40mins: You might want to look up the original study....30 seconds, followed by a 4 minute rest. My understanding is that this study was misinterpreted by the gym people as a simple case of short burst of high intensity followed by some rest. But that was not what was measured. What seems significant to me is the precise ratio between the two.
I like to do sprints at the gym on a treadmill. I use an Apple application which tells me when to walk and when to sprint. I feel fantastic afterwards.
Need to get myself that
Joe, another great video. I am one those pension holders(Military, Fed&SS) that you mention. I also have a solid 7 figure portfolio. My pension income alone covers 200% of my expenses. Yet I, too, have fear of spending like many retirees. In these uncertain and unsettling times it's hard to be confident in our future. We have a President driven by his puppetmasters(Obama and Soros) who are hell bent on destroying our country and way of life so they can impose servitude on us all. Their motto; you will own nothing and be happy. I weep for our children and grandchildren's future. Unless we stand up to the tryanny we are all doomed.
I am a believer, i was recommended a product that's an oil to feed the Microcondria... and as I am an ex heart attack patient I have tried everything ... now my health is good, I've been educated in all these things and I have tried everything... this product is at another level... my memory is totally back, my body looks and feels younger and my hair is growing back also... I am hoked for life... take the health of your microcondria seriously ❤
I have exercised daily for many years, and prior to that I exercised frequently. You normally reap what you sow.
Silica is an important component of collagen and connective tissue.Silica is absorbed quickly and easily. Used commonly throughout Germany for maintenance of youthful, healthy skin, hair and nails. Silicea Gel can be used externally for wrinkles, acne and blemishes or internally helping to replenish collagen supply and encourage skin elasticity. An excellent choice for those who are concerned with brittle nails, thin hair and prematurely aging skin.
Best silica come from Germany called " Hubner, Silicea Colloidal " is not cheap..but ista the best , no additives .
Also kettlebell swings can be used for HIIT
Yes. Thanks.
kettlebells are stupid. lOoK aT Me! mY dUmBbelL hAs a hAnDlE oN tOp. i'M sO DiFferENt!
There is an exercise called rebounding which is jumping on a small trampoline. It is proven to be a useful out of breath exercise for elderly people. Can also improve knee function.
I've been splitting firewood by hand for 35 years. No better exercise - especially 3' diameter cross grained Red Oak. Have about 20 cords of it since the last Nor'Easter.
Have been muscle biopsed before. It’s not something simple. Invasive and the point aches for years. Thank you for the information. Been focusing on recycling and reactivating mitochondria’s. other works show that an hyper nutrition makes them proned to divide and became smaller and less efficient, whereas starvation and fasting promotes elongation and higher efficiency of them, protecting them from autophagy and lysosomal encapsulement som perhaps, that 3 weeks fasting with 1 enriched week is something to look at. Good quality food, restrict feeding window and Hiit exercises ares a good place to start. I try some supplements too.
Steady state zone two training is “maximum mitochondrial expression” achieved at maximum fat oxidation. This is the foundation to all other training systems.
Sometimes I find many channels oriented to a younger person's viewpoint. I'm 70.; The fact is unless you are David Sinclair you most likely got changed in older years. I'm fighting it but it's an uphill battle. I take berberine etc.😊
So yes I look. Bit. Younger but the injury from a fall nearly crippled me it's been three years. They want to replace parts I said no! And I don't fast or exercise. ❤
Nice yellow shirt! 80 nearing the next one. Get 9 minute sprints and right now 11 miles step racing. Did grip raised over head over head drop shrugs back slide up back. Lift weight towards head both hands bicep curls and back swings. Bend on chair and lift back straight. Not volunteering my muscles for biopsy.
You nailed it Doc. I do this on my road bike every day. Punch hard uphill, then recover. Then do it again.
Yes. Each uphill (Seattle/steep) on my ten speed steel bike = HIT (of heavy breath-work and thigh burn)
So ive been Active for years im 67 , retired and the first thing that happened to me broke my back 1 lumbar vertebrae,im devastated,my daily routine has stopped till i heal and im so depressed and afraid ill never be able to get back to doing what i use to do. Im going to physically therapy and pray ill get back my strength and happiness 😞
Wow...movement & exercise keeps you healthy ...never heard that before ....
Yep, as a trail runner, I often try to blast uphills for high-intensity.
Totalmente correcto. Hay varios estudios que ya nos dicen que el HIIT tiene más biogénesis mitocondrial que otro tipo de ejercicio. No significa que los demás no sirvan pero para multiplicar las mitocondrias en el mismo miocito lo mejor es el HIIT.
Saludos
Awesome Information...! Excellent presentation regarding not only the benefits of HIIT training and the speed at which improvements are seen, but how it actually multiplies mitochondria, the energy production centers of the cells, and improves their functioning, improving their effeciency in producing energy, something that everyone can use more of, and especially those who are getting a bit older...!
After watching the video, it might be helpful to review this summation of what has actually been presented to really make the impact of this information sink in and to help you to plan and commit to undertaking a HIIT training program for all of the incredible benefits you can look forward to experiencing from it (far more than simply walking or running) -
SUMMARY -
2 Groups 18-30 & 65-80 years old
Both groups committed to doing HIIT Training for 3 mths (assuming 3 days per week, though it's not mentioned. a "rest day" is usually included in any strenuous exercise program, whether cardio or weight training for to allow for muscle growth, healing, and recuperation to maximize gains)
RESULTS -
18-30 year olds got 28% improvement in Heart, Lung, Circulation and Health parameters...
65-80 year olds got 17% improvement in Heart, Lung, Circulation and Health parameters...
65-80 year olds got 69% increase in mitochondria function !!!
18-30 year olds got 49% increase in mitochondria function !!!
Cyclists HIIT method -
* 45 sec HIIT Interval & 30 sec Low Intensity or Rest (repeated 5-10x)
Total Time Required: 5 Repetitions = 7.5 min 10 Repetitions = 15 mins
HIIT EXERCISE OPTIONS -
* Walk Uphill
* Walk With Weight Vest
* Running Uphill intervals
* Jumping Jacks (My Personal Preference)
* Burpies
Enjoy...! ;-)
So work keeps you active, and no work makes you useless. We have to change society's view on couch sitting.
Yes. Thanks
Not all physical work is HIIT.
As an old guy of 68 this study causes me to reflecting on the fact this was common understanding before mitochondria was even discovered. So much modern science only proves what we already knew from lifes lessons.
My dad worked (manual) all his life from age of 14..
He had to stop at 78.. due to Vertigo. Within months he was a shell of himself mentally and physically 😢
Be very careful doing too much if you've been injected ...
The best HITT exercise I've found for me has been the Rogue, Echo bike it's a stationary bike that you also use your arms to pump also. Stationary bikes have not got my HR up as well as my legs will tire first. Sprinting not ready for, row machine stresses my back a bit at 100% effort. I do 8 intervals at 10sec max, 20sec rest, love it. I'm 62 and have had a heart attack and Stent placed recently started this regime.
👍 The Rogue bike is hardcore!
HIIT gives you the biggest bang for your buck in terms of allotment of time and it will definitely get you better numbers for resting heart rate, blood pressure, weight, brain-derived neurotrophic factors, healthier mitochondria and healthy aging!
This was great, I've been looking for "mitochondrial disease" for a while now, and I think this has helped. Have you ever come across - Miyason Mitochondria Masker - (Have a quick look on google cant remember the place now ) ? Ive heard some unbelievable things about it and my neighbour got excellent results with it.
Just wonderful, I have been researching "mitochondria weight" for a while now, and I think this has helped. Have you heard people talk about - Miyason Mitochondria Masker - (should be on google have a look ) ? Ive heard some amazing things about it and my m8 got great success with it.
4 trolls unless they're one and the same!
I am 71. I do interval training running and your heart rate will go way past 100. Should be closer to 165 or so. It’s not going to do you any good unless it’s an all out effort. Stationery bike is probably the safest way for the less fit to do this. Sprinting demands strong legs and good balance.
45sec high intensity and 30 sec recovery 25 min 😊
Dr. Brewer---Your presentations give us such detailed and helpful knowledge and are very motivating! I appreciate all the time that you put into these awesome presentations! ✨⭐️✨⭐️✨⭐️✨⭐️
+gigi friedman Thank you very much!
Excellent presentation. Clear and sharp. It saves a lot of lives. Thank you, Dr.
I've lost the reference, but someone determined that three 20 second sessions at maximum output was enough to obtain a benefit. I've incorporated this into my workout, attempting to maintain 400 watts or more on a stationary bike for 20 seconds. That's a hard workout for me. (I'm 62) It's quick, but then I'm out of breath for several minutes. I'd have to do a lot fewer watts to be able to do 45 seconds on, 30 off for multiple intervals. My intervals are spaced out a lot, with resistance exercise in between.
That sounds like Tabata intervals, doesn’t it? I think those are pretty well researched.
7:45, the training
Excellent, thanks for uploading. Liked and shared.
I did HIIT my whole life in various sports including cricket, soccer, rugby, BMX and mtb racing, karate, sprint events, refereeing, etc as well as cardio endurance events. At age 34 I had a breakdown due bad treatment at work and was hospitalized and medically bordered. Recovered a bit since then but never able to get to my some sporting level and ability again. Now aged 44 and getting worse again. Constantly tired, lethargic, low on energy, regular musculoskeletal pains and fatigue, prone to niggling injuries that take long to heal, etc, also slow reaction times and vision deteriorating and battle to focus long periods. Researched and tried several things, nothing helps. Lots of money making scams around nobody values human life. Any advice or assistance would be much appreciated.
Valter Longo did a demo with 60 sec/60 sec intervals 3x (6 min workout) on a stationary bike and then repeated the workout 3 day a week for 6 weeks, he showed that the participant had longer telomeres after 6 weeks.
Warm up 5 min 5-10 intervals and finish , 40 sec high intensity cardio and 30 seconds recovery total 20-30 min ok ok 😊😅😅😮😮😢🎉🎉😂😂
How many times a week doing HIIT is required? Also... from what I've read HIIT improves your mitochondria, but it's long duration (over 30 or 40 minutes) zone 2 training that increases the number of mitochondria.
20 seconds of HIIT for every 2 min of exercise for a total of 10 minutes is better than 1 hour of more moderate exercise.
Thanks. Yes.
Yes bcos your still have done 1hr exercise yet with the HIIT your training was overall more intense
Two exciting findings that deserve mention are the possible benefits of Cialis and moderate caffeine consumption, which both have been found to stimulate mitochondrial biogenesis through some similar (and different) mechanisms. My elderly mom, now 96, who regularly walks her dog (exercise) and drinks weak coffee until late in the afternoon, enjoys robust health. I used to joke that it must be the coffee, which maybe really does play a role. She has no CVD or arrhythmia.
Punching bag, 12 rounds, 60 seconds, 20 seconds rest. Takes approx. 20 minutes. Average heart rate around 116-120, max 145-160. Age 52. Twice weekly. You need to build up to it.
Good!
Photobiomodulation works specifically because of its effect on mitochondria. It should be considered along with HIIT
Doctor, I do believe there is a phenomenon with the gut microbiome in some people. When our daughter was very little, she had constant ear infections and courses of antibiotics between 7 mo to probably 8 yrs old. At some point, 4 yrs or younger, she developed a corn syrup sensitivity. It made her defiant, dark circles under her eyes, and eczema . When we eliminated the corn syrup the improvement in her was 100% but corn syrup is very difficult to avoid. Additionally, we also avoided artificial colors, flavors and preservatives and we ate healthy natural foods. However, at about 10 years she got that layer of fat. We didn’t realize it but in her teen years she was fighting with her weight. Her grades were never great. She just didn’t seem to realize that we wake up every week day and go to school to do work…it was like it was a surprise. Anyway, she has a weight problem now. She avoids corn syrup, artificial flavors, corn syrup and preservatives but has NO energy and says she never has. Claims as a child, she’d watch me with my endless energy and marvel and still does. I believe it is a gut biome, cell mitochondria issue due to courses and courses of antibiotics but whatever it is from, she suffers and I search for ways to help. I do not think the exercise plan is the answer, i believe it is physiological and that needs to be solved before she can push herself like this. I didn’t mention, she was a gymnast for years (7th grade through 12th), cheerleader college football in college, and she confesses now that she loved it but it exhausted her terribly. I do remember that it did. Can you help people like this. Her tiredness it taken for laziness. She wants to do things that require energy like her father and me but at nearly 40, she is giving up that it is possible to have that much energy.
Has she done 23&Me to see if she has any kind of gene mutations like MTHFR (that I’ve heard can affect this stuff)?
Yes, actually, we tested her for that last year and she has it. She is now taking B vitamins with methyl B12 and methyl folate.
@@jamiereife5581 be careful with the Pat answer for mthfr as b vitamins and folate - TMG is far better to open the pathways and heal the gut so b is absorbed from food as it should be . With mthfr you can grt overdose if the b and it actually makes you feel worse . I went through it so I know . There is not one answer for this problem either like they would have you believe but generally by the time you find out there is so much dysfunctional stuff happening detox first thrn introduce methylation protocols to help with detox. It is is hard struggle and if she had two snp it can be a real up hill battle
Maybe a gut problem due to the antibiotics. A poo transplant could help, probiotics, nystatin meds. No corn syrup etc and low carb diet. Try carnivore diet
There it is in a nutshell. Take and eat!
Can sauna improve mitochondrial function? It increases my heart rate in portable steam sauna.
does the Talameres become shortened with damage to the mitachrondia ? sugar and carbs wreak havoc on the body not to mention medicines 😢
Actually it did make them younger. Mitochondrial dysfunction is one of the nine hallmarks of aging. If you improved their mitochondrial function by 69% (is that the number for the old group?) then they are younger, or at least their muscles are younger.
I AM preventing cancer! My dog and I are taking LACTOFERRIN.
Interesting, thanks for the name drop. 👍
Accidentally I found your videos...I'm so glad! Anyway, what about a person with triple bypass and valve replacement? How and when can he start? Thank you so very much and greatly appreciated!
Speak with your health officer.
You'll probably start with a gentle stroll and see how it goes.
that's what my doctor recommended. thank you again for another great video.
+Carol f Thanks.
Thank you for this informative video. I'm a 71 year old cancer survivor. Doing great after 7 years. My problem is that I listened to Valter Longo about keeping protein to a minimum .38 in order to prevent cancer, so I've lost a lot of muscle even though I'm a weight lifter. I've started to increase my protein now, but would love 5o know the state of my mitochondria. How does one get that tested...main goal is not to grow cancer cells. Thank you.
Perfect, thank you Doctor.
Not the muscle ,however the organ attachment to bone and muscle
Seen some videos of old people taking up sprinting. I discounted this as I thought it was too risky injury wise as you get older, but, it seems, like anything else if you ease into it and be consistent it works well. The lady I saw was on the carnivore diet too.
Yep. I know a lot of older athletes.
I heard the impact of the feet hitting the pavement strengthens bones and improves elasticity of the bones making them less brittle and less prone to breaking.
Some people choose to be active some choose to sit and lay around.
Being active helps keep you active .
Push a lawn mower up a hill for 2.5 hours, elliptical 55 minutes, weights for 2 hours.
You need 3 hours at the gym if you want a good blood pressure
Check out Dr. Eric Berg Electrolyte Powder, many people are deficient in magnesium and potassium, which are needed for many body processes and functions. I saw a nice drop in my blood pressure while using it, one scoop a day.
Is increasing the Mitochondria the basis for improving general health and slowing down ageing?
Which muscle mitochondria did he look at the surface ones linked to insulin response or deep ones?
Recovery is also important when you do HIIT ... I believe not daily we need to do HIIT? weekly twise should be enough?
Join Our Live Broadcast Every Wednesday! @11am EST. For more information please visit our website prevmedhealth.com/ & www.jubilee.health/. To learn more watch our videos on RUclips ruclips.net/channel/UCmoEsq6a6ePXxgZeA4CVrUw
CoQ10 and PQQ are wonderful supplements for this. PQQ stimulates mitochondrial genesis, further supporting gains from HIIT.
Does running make new mitochondria
Great video. Very interesting.
I've just started watching Barbara O'Neil on u tube. She has lots of good advice. She's a naturopath.
suggests a mini trampoline as a great form of exercise for HIIT. i just ordered one. I'm 61 years young this year. really want to stay in shape . Health and mind.
I hope you all do well on this journey of life.
Try and stay free from big pharma
can one reverse the damage on the mitochondria that was done by poor eating habits and shortening ones Talameres DNA strands that determine longevity
If you are going as hard as you can, 45 seconds is an eternity. 30 seconds is more realistic, and even that seems like you're going to die! Tabatas are "only" 20 seconds but they will put a hurting on you. Better wear that Lifealert button seniors!
I think that Mitochondrial improvement with exercise has been studied, and confirmed substantial improvement in mitochondrial function, but there is some evidence that supports the function of the proofreader gene (which checks the procreation of mitochondria for errors). All of my friends at the gym agree that diet is about 70 - 90% of good health. We all know that we don't lose weight by burning 500 calories with an hour of aerobics and then reward ourselves with a box of donuts (well, some people do - and we can tell.... the floor moves).
However, the regeneration of mitochondria only takes place at the gym, and this is where aging is suppressed the most, and mitochondrial quality and function are improved.
All of which begs the question, "Where do Mitochondria come from?" Other organisms (bacteria) don't seem to need them, and the "evolutionary explanation" appears to be that, at some point in time, they might have been an invasive bacteria, but the cell decided that this was a "friendly" and helpful bacteria, and allowed them to remain inside the cell. So goes the theory.
But are they replicated in cell division? Or do they have their own process? It's a rhetorical question, of course, and I'll look up the answer, but it's pretty interesting stuff. They really appear to be invasive. Honestly, if I saw them in my kitchen, I'd get out some bug spray.
+Robert Mertens Interesting point. Mitochondria replicate by their own fission. They also fuse. Their DNA is separate from the cell's DNA. Mitochondrial DNA is inherited from the mother (used in some genetic tracking studies). Heteroplasmy is the degree of variety of specific lines. Greater variety or heteroplasmy in your mitochondrial lines is thought to be an advantage for aging. en.m.wikipedia.org/wiki/Heteroplasmy
The link was pretty helpful. Since I'm retired (sort or - I still make youtube videos), I have plenty of time to read, and this is pretty interesting stuff. I still have my hand in just about every technological or medical breakthrough I can see, but there's a lot going on, and hard to keep onto all of it. So, if I have my mother's mitochondria, that's a good thing, because her mother lived to 92, and she, herself, made it to 80, even smoking 2-3 packs a day, a glass or two of wine, every day and a 15-year-old four-way bypass. My father's mitochondria.... not so much. The diversity of mitochondria (Heteroplasmy) is a pretty interesting thing. This really suggests that a possible treatment for many mitochondrial-related health problems could be treated with a simple "mitochondrial transplant," or some way to drop some "good" mitochondria into the cells of a sick person. Even, for that manner, you could drop a whole "Heteroplasmy" of mitochondria, with dozens of organellar genomes.
That begs the next question, of course..... Can mitochondria in the blood or tissue migrate from one cell to another? Would it be that simple?
+Robert Mertens It's evident you've studied this. And yes, there is promise with mitochondrial studies.
+Robert Mertens I think that is the problem. When - and if- they traded independent/commensual status for internal organelle status, this became tricky at best.
Dr. Ford,Perhaps you can clear up some confusion for me. It was my understanding that intervals should be 3 to 8 minutes in length at 85-95% of MHR to benefit your heart because it takes 2 minutes for you heart to "catch up" and after that you get the benefit? Thank you-J
I can only go ‘max’, at >90% theoretical max on the rowing machine for 30 seconds, but already tailing off after 20 secs. Then 60-90 secs at a slower rate until my HR comes down ooff the roof. Repeat until I can’t sprint again. 3x2 minute cycles and I am done. Then onto some power lifts or Olympic lifts, which do the same. Around 10 reps of any major lift to fail maxes out my HR. Back on again as soon as my HR is not pounding in my ears.
Dr. Brewer, I've been doing the HIIT on a treadmill/incline or intermittent running ever since you told us this. I love it! It gives me a good focused work-out and seems to be the best use of time. I am also doing weight machines with a break of one day recovery rate. I was wondering if we also need a break in between days of working out to high intensity levels to benefit the heart? Is it okay to do the high intensity 3-4 consecutive days or should the in between days be a slightly lower intensity to possibly recover the heart?!? This just occurred to me this morning during my work out. It seems when I go back to the club on Monday after not working out on the weekend, I feel it's my strongest day. Thank you for your knowledge and your time!
+gigi friedman Definitely. The standard is to get a low-intensity day in between HIIT days. Of course it’s possible to go back-to-back. But that’s when you really want to level up; it increase stress. You need to get rest.
John Lorscheider Thank you for that information, John! I did not know that about the recovery period!
No wonder I feel like my strongest day is after the weekend when I haven't worked out, but have been busy with other activities.
+gigi friedman Yes. It’s a great point. The stress creates need for the improved capacity. But it’s the rest period that builds the capacity.
I’ve got chronic fatigue syndrome. I can’t do HIIT. I can barely do simple things like housework without crashing afterwords.
How can someone like me improve my mitochondrial health?
Exercise HIIT, work , circadian rhythm exposure to near infra red of sun light will set upheaval body.
Thanks.What we need is quick dive into what to do on daily basis but not studies to validate what is said is scientific .
Recap ,elder folks get better response than younger depending on base of health.All life style variables are important.HIIT.
I climb stairs 33 flights in about 20 minutes at a brisk pace. The elevator trips down mark the intervals. Then briskly walk in a Mall for 2 miles. This is all weather exercise for free.
This is great, but not HIIT training. In HIIT training the idea is to fully exhaust yourself in 20 seconds or so. Think all out sprinting, etc. One should be exhausted after 20 seconds...full out. That kicks in the relevant pathways.
What about the study of alkaline food (fresh fruits + veggies) diet only, which is regenerative to the cells, and regenerates cells and systems. Can you confirm this to be true?
Excellent. Thank you.
You are welcome
At 57 I ride a mountain bike averaging speeds of 8.6 mph for 15 miles or less and slower at 6.1 mph for 22 miles plus.
I HAVE SEVERE NEUROPATHY AND FOOT DROP AND CAN'T WALK. I'M CURRENTLY IN A NURSING HOME REHABILITATION CENTER BEEN HERE GOING ON 3 YEAR'S. MY CHILDREN NEEDD ME. ANY SUGGESTIONS HOW TO FIX MY NEUROPATHY AND FOOT DROP SO I CAN WALK AGAIN ?
Can HIIT be dancing? Because I go all out,and then laid back,on the difference in music. My dance is blacked with breathing techniques combined with muscle memory and muscle memory release. Definitely raise your heart beat,and calm it just as easy.