The Secret to Improving Cognitive Function and Physiology
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- Опубликовано: 29 май 2023
- Dr. Peterson and Dr. Peter Attia discuss improving cognitive function and maintaining overall health by incorporating exercise into one's routine.
Watch the full episode here: Ep. 360 - • Diet and Death | Dr. P...
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I'm a 58 year old woman, 115 pounds. If I stop exercising for just a week, my back and knees start to hurt, and as soon as I start moving and lifting again, like magic, the pain starts to disappear. 🧘♀️ 🏋♀️
I should note that I work out at home every morning for about 30 to 45 minutes using a yoga mat and 2 sets of dumbbells. No gym membership required.
So true. It's an amazing phenomenon. The less I do...the more I fall apart and the more body pains seem to emerge, hurt, and generally ache. Movement is always the solution. Most critically, when you most DON'T WANT TO DO IT. Never figured out why us humans are wired that way. I'm grateful that I love training and have been doing it since I was 12. Made a graduate degree, post graduate degree and career out of it throughout. And yet I have days when physical exercise of any sort is the last thing I want to do. I can't imagine how difficult it is for those many people for whom exercise of any type never was never enjoyable. I've trained over 20,000 hours of PT from average Joe's and Jane's to top level amateur and professional athletes and it's no different. Some people just do not enjoy exercise whatsoever. Gotta be a polymorphism somwhere in the genome that promotes the "exercise never feels good to me and I hate it" gene. Feel for those folks. To me, the ones I know who truly hate the activity and yet commit to doing regular bouts of exercise are the miat admirable. It's so much easier if you are wired to love it. 🙏💪
Should you be eating more?
I wasn't able to jog. So I set out to change. The first morning I was able to jog pass 2 neighbor homes. Each day I jogged one step further & walked home. Soon I was able to jog miles.
@@coleman318 I'm only 5'2
8:17 Agreed, and it's called habit stacking. The other thing is mindset. Call yourself "someone who exercises" and it becomes part of who you are. Make yourself say it and announce it to other people then you don't even have to think about it any more.
I can attest to the benefits of walking. For the past 8 years, I've been walking to work and that has actually helped me to stay in shape. I have that kind of body which easily bloats up, however, my weight has been consistent as a result of walking.
Honestly, to save money on transportation, for the average 1 to 7 kilometers, I walk.
Just another reason why city planning matters so much
At around 60 my wife and I have started walking 15 minutes a day, including down and up 34 steps. We feel better, and it gets easier. You're also walking to the car, bending in and out of the car, etc. I think ANYTHING you do helps. I also swim nearly ever day, which loosens my arthrictic knees.
No one knows their exact time of death. We're not promised tomorrow. So live a healthy life with a reasonably amount of exercise. I get the science behind this, however live today as if it were your last day. God bless 🙏
Something as simple as juggling is good exercise. Its a portable workout, it helps anxiety, depression and ptsd, it improves hand-to-eye coordination, improves prefrontal neural plasticity in the brain, while boosting white & grey matter. Its also fun learning new 3 ball patterns/tricks. Im slowly building my upper body, arms and chest from 15 minutes practice a day.
Balls, knives, chainsaws
Going outside and just plain walking was one of the biggest turning points in managing my depressive symptoms. I would go the gym and lift weights as well but I'm not sure anything had as a profound of an effect on me as just simply getting outdoors and walking... Spending time with a girl also helped tremendously but
i hear that buddy. having sever depression the simplest yet most effective routine i established was morning walks. get out there and breath.
"The proper function of man is to live, not exist. I shall not waste my days in trying to prolong them. I shall use my time".
Jack London
I sat at a desk for 5 years; I could hardly walk and was always in pain. I’ve done physical therapy and take medications for nerve pain and arthritis. I have had 3 injections so far in my back with no help. I started walking with a goal of hitting 10k+ steps and that has done more than all the pain meds and injections.
I do 1 hour of intense exercises ( I joined a badminton academy) its similar HIITs i do a 100 multi shuttle for 2-4 minutes… then rest for 4-5 mins then again 100 shuttle . For an hour. I burn 500 - 600 calories. Then evening i do 1 hour brisk walk .
I eat grilled chicken for lunch
3 boiled eggs dinner
16-18 hour fast
2x meditation 25 minutes.
Imma live till 125 .
125 is pushin it
So the summary is, is that exercise is insanely beneficial mentally and physically, you should start small and naturally build up. 3 hours a week only to avail of a 50% off chance of death a year
Your body needs exercise so much that it begs you not to do it
That’s super interesting about going from 0-3 hours a week reduces death of cause by 50% 😮
There’s this thing called mind muscle connection. You can be trying to build a muscle evenly on your body but it responds less to stimulus than the opposite side. A great deal of effort including thinking about contracting that muscle is needed to re train and produce balanced gains when this happens. I suspect your brain creates new pathways when it learns new muscle movements, allowing you to have more computing power for other tasks. Just my hypothesis, being on both sides of the fitness/mental health problem fence.
I always tell people, if you concentrate on the muscle you're exercising and getting the full contraction, you'll have proper form and get max benefits.
@@bonedoc4556 helps if you can put it on stretch too, wake that muscle up
Backflips and ice cube suppositories everyday and I'm sharp as a razor 💪💪
@@johnathonhuson8734 nice. Yeah
Brilliant breakdown of how to get started and the probable benefits if you stick to it. Love both of these guys
People lie to themselves about losing weight and starting a new gym membership when they make a New Year's resolution so we know it takes a lot more than just hard data to convince someone to change their behaviour. This is something that you need to build up incrementally, can't just expect to become an endurance athlete overnight, especially if you're beginning at a point of being entirely sedentary.
People lie to themselves because those around them (so called “friends”) wont tell them the harsh truth.
Get off the couch and go for a walk. The walk will turn into a jog. The jog will turn into a run.
.... just "Clean-up-your-room" will get you good exercise 💪☺
Or ordinary house-hold cleaning, or fixing the garden, cleaning the car etc.. will give good exercise 🤓
Exercising (and dieting) is a long term change. The goal is make small changes that compound over the rest of your life. So don't kill yourself (figuratively) when you're just starting out. Start slow - if you never exercise and one Monday you take a ten minute walk, you've literally gotten infinitely more exercise than you got the day before. That's a win you shouldn't take for granted. Walk Monday, take a day off on Tuesday, then do it again Wednesday. Take another day of rest, then on the Friday take an eleven minute walk. Congrats, you've just done a week of exercise and improved at it. Take the weekend off, then start over on Monday, and walk for eleven minutes, walk eleven minutes on Wednesday, then on Friday walk for twelve minutes. Slowly increase the intensity or distance.
Exercise encompasses a lot of activities. If you don't like cardio, try lifting weights. If you get bored in a gym, try something like speed hiking. If you want to increase practical skills, try a martial art. Millions of people improve their lives through exercise every year. If they can do it, you can do it. I (some rando on the internet) believe in you.
Great information. Thanks.
We are forgetting fasting which has a huge impact on cognitive function too.😊
Too true. Many people in the Western world never know the feeling of true hunger. Increased ketone release and other health benefits come from fasting.
That's true. During the period of fasting, the brain gets enough energy to function properly.
Fasting has its benefits but they're also exaggerated. My friend wore himself down with fasting for a year; it was terrible for his blood pressure and he moved to eating healthy 3x a day, on doctor's orders.
Yeah, destroy your body with exercise and don't give it the nutrients necessary to repair itself by starving yourself... Good idea!
@@VaelVictus there are right ways and wrong ways to fast
start by focus on counting mindfull moments/timespans, fill them with meaning and live naturally and with as little modernity as possible. that is the true way to increase lifespan, guranteed. i am a big proponent of fitness but i love doing it also so time spend working out is also counted towards my lifespan-quality. there is little point is focussing on empty mindless years, first of all they lack high value, secondly they are very chancebased in numbers, meaning you can never avoid bad luck etc.
but start increasing the value of your current immediate life is a lot more guranteed to work and get payed back in kind.
Brilliant thinker !
6:10 you are much better creating 10-14 three exercise workouts that take 10 minutes and doing them every day. It builds a routine better and if you miss it one day, it's only 10 mins., no big loss no reason to feel bad.
Great video's.......... Thank you
Exercise is the most valuable tool for improving cognitive function and maintaining physical health.
Exercise has a profound impact on cognition, delaying or preventing dementia and improving executive function, processing speed, short-term memory, and long-term memory.
Exercise acts on multiple levels, including metabolic, inflammatory, and neurotropic factors, making it highly effective.
Starting with a small change, like a daily 10-minute walk, can lead to significant health benefits.
Going from zero exercise to three hours a week reduces the risk of all-cause mortality by 50%.
Behavioral change is the key to incorporating exercise into daily life.
Breaking down the problem into simple, achievable steps is more effective than setting unrealistic goals.
The simplest change that produces the maximum benefit is recommended.
Small changes that are consistently maintained can have a radical impact on overall health and well-being.
Exercise producers numerous and fresher mitochondria, and these organelles power everything.
i was recently diagnosed with IBS along with struggling with my mental health the first thing the doctor told me is to get my @ss in the gym come back in 3 months and thank him for the advice. also sitting in your room in front of the pc doesnt help either for both sides of the story
... Blue-collar workers actually get paid for exercising.... What smart people they are!
Now I can say I literally live for the pump, let's gooo!
This is absolutely superb. I had the pleasure of reading something similar, and it was absolutely superb. "Unlocking the Brain's Full Potential" by Alexander Sterling
I exercise to run away from my problems. I actually run, no pun intended. Running firmed up all my veins. Running a lot, worked even better. You literally see varicose veins firm up and vanish.but you have to push yourself hard. 10 min of walking LOL. No.
Behavior vs. benefit. Make the behavior changes and the benefit will follow. Focus on behavior. Like olympic weightlifting. Focus on technique, the weight will come. If you chase the weight, technique will not follow.
This is an intricate web of ideas. A book I read was similarly complex yet rewarding. "Unlocking the Brain's Full Potential" by Alexander Sterling
Hi Jordan
I don't see why Peter Attia says 3 hours per week when the recommendation is actually 2,5 hours per week, at that level of exercise you get almost all the benefit. The benefits on.all cause mortality plateau at 7,5 hours per week however the difference between 0 and 2,5 hours in terms of all cause mortality is magnitudes bigger than between 2,5 hours and 7,5 hours. Most people who will hear 3 hours per week probably think it's too much even going from 0 to 70 minutes creates a really big difference
Where can I find the full videos of b Peterson?
Here is the full podcast ruclips.net/video/5-vZMmoZ2SI/видео.html
I used to love exercise and being fit then I suffered a spinal cord injury and am now a quadriplegic. It is a difficult road to travel. I do notice my memory failing me. It’s horribly sad. Suggestions?
You could try researching nootropics supplements. I'm not an expert on those but you could probably find good ones for memory
Start learning new subjects. I noticed my memory was declining a bit, so I picked up books, not school books they’re too boring for me. But there are many scientists who write great books about their fields in layman’s terms. I’ve started taking some easy online courses in math and learning a new language. My memory has definitely improved.
Meditation is also good for you for many reasons.
I wish you the best.
Try Lion's Mane
I'm so sorry to hear that. Diet is important, cut sugar, processed carbs and seed oils. Eat meat, fish, eggs and dairy. Intermittent fasting helps. Also MCT and/ or coconut oil improves cognitive function.
Look up ketosis for brain health and dive into the rabbit hole.
I wish you well.
There was a piece of research I read, I believe in the book The Happiness Advantage, that mentions a study showing consistent results from subjects imagining to be exercising. This is not a joke. I think it's worth checking it out.
True
I wish I could get to know a girl like the one in red… a woman who understands that a father and a mother are both important for a child upbringing and creat an awesome family.
There's someone for everyone. You have to get out there.
Find a good church and get yourself in order if you're not already. That might bring along better possibilities
For most Americans, the most exercise they get is when they are drinking alcohol.
Don't just listen to Dr Peterson: read the Story of the Human Body and Exercised by professor Daniel E Lieberman.
Also I like how Peterson is like "just out of your comfort zone"
It's like working out of your comfort zone in your physical exercise and when "fighting your dragons" as he refers to them I think makes a huge improvement to your life! Useful!
Exercise satisfied healthy lifestyle gives you happiness longetivity
I can Personally attest to the fact that I've never seen anything working as great as exercise for my anxiety and episodes of depression or brain fog. I'm not consistent but I've recently started to put in more hours at the gym, at least 1 hour a say, 3 says per week. My mood is much better now.
indeed
You mentioned the sweet spot between behavior modification and physiological benefit. At what point does the physiological benefit become negligible? 18,000 steps a day or 3 hours of exercise a day? I have a 66 year old family member whose daily personal quota is 20,000 steps a day in addition to swimming and biking.
Depends on what you mean by cognitive function
I think exercise will help you maintain your baseline but if you really want to improve cognitive function work on improving your vocabulary, writing ability, critical thinking and logic skills (cf Marilyn vos Savant), mental math skills (cf Edward Thorp), and mathematical power especially with probability and statistics. Of course this isn’t easy.
Will I see a change if I brisk walk 2 hrs a day? 1 hr am and 1 hr pm? I need to lose 30 pounds. I also plan to intermittently fast daily and reduce sugar and carbs drastically but I'm working on that. Just wondering because I lost alot on the treadmill walking 2 hrs daily with an incline of 5 but now I prefer walking outdoors and feel I may not be losing as much due to the lack of incline.
As the Wisest man, that ever graced this planet, said, no one can add to ones life an hour, or an inch, in height, but what is already set in their life from birth, yet this guy on here, has in his mind, to believe otherwise, and, the damnabale thing is, to teach it.
I walk about 3-6 miles every day. That's 21-42 miles per week, or 91-182 miles per month, and 1,092-2,184 miles per year. There are some days where I walk 7-8 miles, and this doesn't even include the many hundreds of miles I ride my bicycle each year. I live and work locally, and I don't travel, and I rarely use my car, so, I use way less gasoline as well, which equates to money in my pocket and less C02 emissions.
Exercise, is it like Gym exercises or is walking counting?
... Getting enough sleep might be the most important thing for a healthy lifestyle.... One of the most substantive measures of success is being able to throw away your alarm clock.... Heart attacks increase by 24% when Daylight Savings Time begins.
Why waist what little time we have trying to extend it by a miniscule percent?
Exercising at your office desk is possible. People might be snarky just remember that 50 percent part. That's a heck of slice of life
Yes. Soleus raises (kind of bouncing your heels) is an excellent exercise to do when you're at your desk. Andrew Huberman has a good video on it.
Walking , swimming, Sleeping a lot , eating.
Exercise the muscle upstairs as well
When you think about it,when you were a kid you moved around. Mum and dad kicked you out of the house. You ran down to the park to see who was there. Climbed a tree for something to do. Now we're too busy and time flies past us, while we don't get exercise.
@@heribertohernandez2910 what is " brain" in Spanish bro. Cere??
@Red Toberts Exactly. It was, "what are you doing in the house? Go outside and play. I'll call for you when dinner is ready."
Even when Atari came out it was, "enough of that, go outside."
did you interview Gandy, George Burns or Betty White ?
What about the glyphosate?
It's invisible. What are you going to do about it ?? There's poisons everywhere.
If excersize is so helpful, why are body builders or gym goers not the folks with the highest IQ?
I wonder which types of exercise are best for your brain
They told us: cardio.
decent
Ecclesiastes 3:10-11. BONE FITNESS - SA PATULOY NA PAG"TANDA" ANG KATAWAN MO AT BUTO AY LALONG SISIGLA. ISAIAH 65:20. Ecclesiastes 11:5. Ecclesiastes 7:29. Hebreo 4:12.
Steven Hawking was not very physically active still this didn't seem to be a problem for him.
I'm 70 and am a career Union ironworker constructing skyscrapers. I exercised for 8 hours every day at work more vigorously than I've ever seen anyone work out in a gym. Though I never have formally exercised in anyway, ever.
Is that the same same?
“Yea, let’s start with them.”
*touches face😂
Lol I love this guy truly
I am doing 1 hour of intense and mild exercise per day. I guess my lifespan is more than doubled. 😎
Not what was said
@@curtissleypen9395 not what he said was said.
Increase your lifespan?
Damn i kinda don't even want to anymore
Selling that as a secret is dishonest...you think so much already about ho you will be remembered, it is so narcissistic that your human quality is being questioned around me, Jordan.
They didn't mention anything about CONSISTENCY, vastly more important for a successful exercise regime than simply starting to exercise from nothing. Almost no one can do anything consistently ever. Someone who walks a few times a week for 15 minutes or a half hour for their ENTIRE LIFE is going to be much better off than the power lifter that bulked up in their 20s and then sits on their ass for the rest of their, I'm thinking of high school football losers who after high school become fat drunks. Those people die super quick
He did mention that 30 mins 6x a week is better than 2 or 3 hours once a week
i hope stacking shelves in a supermarket helps
I think it might. My mother worked in and owned Supermarkets for 30 years and has always been active. She doesn't regret the manual labour she did stacking shelves when shenow compares herself to her sisters who had sedentary jobs. She is in much better shape.
The older you get its about staying active. Stocking shelves is that and exercise. Good stuff.
Exodus 20,12: honour your father and mother, so that you may live long - a long life comes from honour 😊
... And a healthy amount of sexual activity is good exercise.
i want to share something maybe worth considering.
Something to alignment which i btw refer to sometimes as circumcision but lets stay on the technical language for a moment.
Some of these guys seeing right now an alignment problem have amplified it in the first place, because they have taken some of the code and interfered with no authority from above, to do so and now they cannot put it back in place because the space has already been filled otherwise, ultimately their wrong take on reality is causing a "problem", because they believe they have created things, while every material we use has been created on purpose by the LORD and all ideas what to do with them are with HIM. Only by permission these ideas to make use of things on earth have been given to us. So they have a claim to have a right on some things but are they having authority from the heavens to do so and can they back their claim up by face to face? And that letter from elon musk whats that supposed to be? an inquriy to stop / kill ai and is it adressed to the heavens or hell i wonder? In that case it would only shows what a fool this guy is, because at least 80% of them who have signed make the letter lighter instead of giving it weight. Anyway for all of them who understand better stay away from him because when hits whats supposed to hit him nobody wants to be near him.
What about Meth? Does show massive brain function under appropriate dosage
Your body needs exercise so much that it begs you not to do it...
Start building a personal AI to help you function when your a senile old person.
Im 59 and ride a bicycle to my Amazon job.
Can you imagine a conversation between Jordan Peterson and joe Biden?
C'mon, man! You you you put the spaghetti sauce on on ononononononon on the thing the forklift.... What happened?
My grandmother is 82, she started walking when she was 78 and today nobody knows where the hell she is
No way trying to decrease life span. My goal is lung cancer by 24.
Exercise might help but genetics always outperforms exercise. Exercise might raise the limit, but you'll also see diminishing returns. A healthy lifestyle isn't the same thing as a fountain of youth, but you still should continue to exercise so you can enjoy your later years more so.
First!
My comment is more recent so it's pushed your first back to last.
Survival of the fittest so they say.
As one reads some of these posts Peterson puts on RUclips it's no wonder to me, how far from what is already written by many to be the Gospel truth, yet this fool on RUclips, makes out, his advice holds water, do fools have any wisdom, is a fool to be trusted with wisdom if he ever spoke it, surly, only a blind fool, would trust one.
Learn more languages English people!
Eat meat & stay active
Dr Peterson.. how can you say this whilst wearing Airpods... they are frying your brain
Not proven
@@MattPuxty correct. They wouldn't fund that study
Not enough energy to fry a brain. And at his age, natural aging is doing more damage than the airpods
No reference?
Your definitely not gonna find any kind of enlightenment from this guy that you couldn't get and some from a bag of weed.
The best way to improve your cognitive functions is to do as little as possible .do only wat u need and phycal well being is achieved with moderate exercise.. he just stole ten minutes of your life lying about simple stuff giving a condeluded opinion and he get paid for this
None of this is trustworthy. Just opinions. So long as you are active, you are fine. It is ridiculous to do any exercise for an extended period of time. Why, because there are better things to do...like reading your bible and telling children about Jesus. Play tennis, swim. But to walk about aimlessly for 3 hours is utter rubbish. I will never do that! I know someone that was active like more that 12 hours everyday. They died of cancer and demensia. And I know a 106 woman who doesn't exercise beyond doing house chores and is still alive and lucid. I hate all these rubbish about living long. If you love life, then you must find Jesus because He is the author of life. Put your faith in Him, and you will never worry about life again because your eternal life starts immediately you become born again. All these so called lifestyle coaches are snake oil gurus even if there are some truth in their talks. But The fact they will preech about food, or exercise but not about God should tell you where their minds are. If you set your mind on this world, and right now, you will surely live and die in vain. wake up.
Attia talks about how to start getting 3 hours exercise per week. He says Part One is to get 90 minutes of VO2 per week.
What is Part Two? How do we fill the remaining 90 minutes to get a full 3 hours per week of exercise? This clip doesn’t cover the remaining 90 minutes.
I'm guessing Part Two is some kind of strength training? Maybe weightlifting or calisthenics?
this is just a clip from a longer 1hr++ video. It's somewhere here on youtube as well.
My problem is boredom, and the solution I found is a treadmill that connects to a walking app. You can go walking virtually on just about any road that interests you (at least in the developed world). I realize that doesn't incorporate sunshine, but when weather is an issue or you just can't get anywhere that's suitable for safety reasons etc., then it's a really viable option. Some of the treadmills are very affordable as well (though you need your own tablet).