Cardio for Fat-Loss Makes You a Smaller and Less Robust Person

[@Mr_Kyle_]

The whole paradigm of "do exercise to burn more calories to lose weight" is also backwards and outdated. As you said later, it's all about adaptation and hormonal response. Instead look at eating as: start with a fasted state, then consume enough protein and energy (fats and carbs) to sustain your energy expenditure via movement. The body is designed to feast and fast. The body is designed to handle some stress, and then needs time to recover and repair. Hormonal responses are the body's intelligent way of adapting and maintaining homeostasis, and health lies in mindfully helping your body maintaining that balance.

[@kimartist]

You're so right! Too many times I've heard the body described as a car - a biological machine! - that you put fuel into & it works. But how many cars have you driven that can keep going after the gas runs out? Or can switch over to a different fuel source (with the obvious exception of "hybrid" - but still the fuel/energy will eventually run out)? The human body is way more complicated, intuitive & adaptable than any machine could ever be!

[@geraldfriend256]

Boom

[@g.c.w3382]

Well said

[@igloozoo3771]

I was always the leanest and healthiest when I worked out fasted in the morning and then "feasted" at night. This was back in the early 90s when the only time I heard about Intermittent Fasting was through Hershel Walker.

[@spaghelle]

Humans are meant for lots of moving, all of the time. This message isn’t consistent with our ancestors and the long walks/hikes they endured daily. With a nation of very overweight, sedentary people, I think we should begin with “just start moving”.

[@johnp7739]

Walking and occasional sprinting is what our ancestors did. That's very different than steady-state jogging for arbitrary periods, which is a rather unnatural form of exercise between walking and sprinting.

[@spaghelle]

@@johnp7739 I agree but seriously does anyone think that the obesity and healthcare crisis in this country is because our nation is doing too much steady state cardio? 😂

[@carnivorewhisperer5823]

The reason we need exercise and resistance training is because back when we were always moving it was necessary to survive. The industrial revolution and advent of technology that continues to grow has made it necessary for exercise. Back then the majority of people didn't sit in an office or cubicle in front of a computer for 8 or more hours a day. They worked outside for the most part or at least had a more physically demanding life in general. If you work sitting down most of the day then go home and sit in front of the TV while eating sugar, well, I agree that moving more is a good place to start and will definitely help a little. However, if you want a quicker and better result you need to stop eating processed foods and sugar (carbs), and do some resistance exercise.

[@johnp7739]

@@spaghelle The guest never made that claim. He just said cardio wasn't the optimal way to lose fat and keep it off...and the health benefits of resistance training are better than cardio. Most Americans are too lazy to do either, or to change their diets.

[@cristian.nitoiu]

@@johnp7739 yet there's also the belief that the human body is the ultimate endurance machine where it consistently outmaches the performance of horses in some races. It seems that we can outrun any big animal, track it down, go through different gears but overall simply outendure and in the end to simply shoot an arrow or spear at point blank.

[@Stewartthorp]

I myself don't do cardio to lose fat - I do it because I enjoy the feeling of having endurance in a range of sports - kayaking, mtb running etc.

[@pinksupremacy6076]

Steady state cardio is great for parasympathetic nervous system activation and neurogenesis as well. It simply calms you down and makes you smarter;) this comes form someone who's only lifting nowadays (gotta get my squat up to 200^^)

[@AJ-mo1rk]

Exercise is a good for mental health. If you enjoy it that's a good thing. Think in this video it's just focusing on cardio for weight loss is not that effective and there are better ways to achieve it.

[@mynock250]

@@AJ-mo1rk Cardio exercise running, cycling is such a stress reliever for me. Weight loss from what my experience is,and what I've read is 99% what and how much you consume.

[@AJ-mo1rk]

@@mynock250 competely agree with you. Personally speaking my weight loss comes from fasting, clean eating and weight training. I used to be a competitive swimmer and cardio is great. But I need to trim and get shape which I won't get from just cardio. It doesn't matter what form of exercise or activity do if it improves mental health keep doing it.

[@armir_ko]

What's your take on interval high intensity training? Something like plyometrics (jumping in place, speed squats, run lunges, etc.) where you're pushing yourself to the max on each exercise but taking lots of breaks, or something like jog/sprint. It's technically cardio but it tires you out a lot quicker. I play soccer which requires high stamina, and I've found that running doesn't help improve stamina at all; it just makes you better at running. What does help [in my experience] with building stamina is short distance sprints with breaks in between or what I mentioned above, jog/sprint but only for about 30mins or so.

[@TrueLife..]

Hiit training is fantastic but incredibly taxing. From most of the research I've done people tend to lean towards 2 hiit sessions a week. Don't take my word for it, definitely explore the info for yourself.

[@armir_ko]

@@TrueLife.. Got it, thanks!

[@keywestfan2503]

The question ultimately becomes why would you want to just burn yourself out with HIGH INTENSITY and risk injury? I mean, you can if you want, but why would you want? And what data are compelling that HIIT is that fantastic? The “data” out there are probably fraught with healthy user bias. That is to say, HIIT is usually performed by people in good shape already, so it may just be giving the illusion of benefit. And who doesn’t know a CrossFit person that HASN’T injured or strained something at some point or another? What about taking an out of shape 300 pounder and have them pound out burpees, sprints, and plyometrics? Not sure the data include this cohort to a large degree. Probably a recipe for injury. Our ancestors didn’t flip tractor tires or do decline push-ups etc. They just walked everywhere, maybe climbed trees, built muscle by eating meat, and sometimes ran away from something. Lol! Just walk 30-60 minutes daily as your minimum effective dose.

[@armir_ko]

@@keywestfan2503 All good points.

[@disinformationworld9378]

@@keywestfan2503you are missing the point. Any training will stimulate adaptation. It doesn’t matter what others did in the past. Evolution is an iterative process. Small adaptation over time. All workouts can train you just like any other skill through a process of small gains. If an exercise is really impractical then yes it can be avoided. But we are talking about basics here.

[@TomHenksYT]

Thank you for this video, this explains why I'm feeling increased hunger recently ever since I can go to the gyms again on the weekend rather than working out at home every day. Home workouts are good and all, but with all the additional options that I've got in the gym, the sessions there are just much harder than the home workouts. So it looks like what's happening is I'm building muscle, which is great in itself, but it also boosts my metabolism allowing me to eat more, which makes it even better.

[@Algorithm.]

Hey @CarnivoreMD your videos audio are usually too low! They may be getting processed into having lower audio levels but its hard to hear your helpful information when the speakers are almost maxed out! Great Podcast BTW!

[@keywestfan2503]

Paul, you touched on a significant issue in the emerging cardiology literature. What is being termed Phidippides heart syndrome. Runners developing significant cardiac morbidity from myocardial fibrosis, particularly the right side of the heart, which is not designed to withstand those types of volumes and pressures from sustained tachycardia. Arrhythmias, CHF, atherosclerosis, sudden cardiac death etc. James O’Keefe has a great lecture on KZbin on this subject matter. Turns out too much running and cardio is bad for you. Who knew?

[@stan8958]

What about people who loves to run? It is not simple exercise - it is lifestyle. Not everybody looks at how many calories we burn while running. Plus mobility of the body is utmost important for overall health of the body, unless you are driving to the gym and back.

[@MarmaladeINFP]

There are so many reasons for cardio exercise besides concerns about muscle mass and fat loss. Cardio increases lung capacity. Sprinting increases bone density and strength. Those are just a few of the benefits. I know from experience that, as a lifelong depressive, that if I stop regular cardio my mood and motivation gets worse.

[@mv8771]

Running for long periods is not natural or healthful. Sprinting once a week is good.

[@evanh.6462]

@@mv8771 it’s definitely natural😂 Not healthy if you’re pushing it the entire time. Long walks and long slow jogs are great for health. Surprised to see a carnivore say long runs aren’t natural as if we didn’t use endurance to our advantage when stocking big game through human history

[@MarmaladeINFP]

@@evanh.6462 - Humans evolved for hundreds of thousands of years with endurance exercise. The earliest hunting method was probably persistence hunting. It was a long time before humans developed better weapons to hunt prey with more effective projectiles. Even to this day, there remains tribes that do persistence hunting. How could something humans have been doing for hundreds of thousands of years be unnatural? MV, please define this 'natural' you speak of?

[@-whackd]

@@MarmaladeINFP Persistence hunting is a retarded method of hunting, it is massively wasteful and uses too many calories. There is only one tribe located that hardly gets by on persistence hunting, part of the time.

[@nursegilbey]

Mind blowing... I feel like this applies really well to the Diaz brothers in the UFC. They are triathletes but they have this sort of skinny soft body type.

[@aaronturnell564]

they're also vegetarian lol

[@skatewithya179]

@@aaronturnell564 no they aren’t they eat fish and whatever , they just promote the vegetarien shit

[@kimartist]

Circa 50 years ago, many vegetarians ate fish and/or poultry (look at the old cookbooks for confirmation). The trend toward no animal products at all is a fairly recent phenomenon (and I mean that in terms of wide popularity, not saying that no one ever did an extreme diet before).

[@jmct5540]

McGregor called them skinny fat

[@cockroachv]

I absolutely hate jogging so I love this video

[@keywestfan2503]

Carnivore, resistance training, and WALKING daily. That is my blueprint for staying lean and muscular. Walking was a big game changer for me in terms of body comp.

[@philgowan6298]

My exact regime... Perfect.

[@geraldfriend256]

Running causes too much adaptation..body gets too efficent at conserving compared to walking.Just my broScience way of seeing it.

[@keywestfan2503]

But it’s not bro science. Both the scientific and anecdotal data seem to point to walking being the best form of exercise from an OVERALL standpoint, i.e., fat loss, heart health, injury risk mitigation etc. It’s like you took the most amount of benefit and least amount of injury risk and wrapped up into one package.

[@keywestfan2503]

For instance, I am at work on call today. I’ve already managed 2 walks in today during lulls and have logged in 23K steps/8.6 miles today. I just walk around the building. Each lap around the grounds/parking lot is about a mile or so. Did 4 laps this morning and 4 or so this afternoon. Not too sweaty or gross. Nothing hurts. Got some fresh air and sunlight. Couldn’t have done it if I were a runner and followed that “have to run” or “must do HIIT” paradigm. Would have to skip exercise on days on call at work. Walking allows me the opportunity to incorporate exercise to SOME degree daily, even while on call at work. Walking is where it’s at my friends. This is why a lot of competitive bodybuilders use it primarily as a method of shredding prior to shows.

[@bryanc.5463]

Incline powerwalking on the treadmill for 60 min. at an easy (4mph) pace is a nice way to work oneself back into shape if you’re obese while not losing good mass.

[@iamthefiremanjj]

Just walk don't run i still enjoy doing 20 minute runs for fitness

[@robertstanton1668]

I exercise for fitness, not weight control. Weight control in my life comes from eating for nutrition and it all seems to work out.

[@bingbong1715]

Wow riveting stuff

[@Baldwinthefourth-1176]

Dr. Saladino , what about sprinting? Short duration and high intensity - same deal?

[@YellowJell-O]

Sprinting is good but shouldn’t be done frequently

[@glendagonzalez2469]

🤯 Every few years we learn that the experts have it all wrong. Wrong about fat loss, wrong about health, nutrition and longevity. What will they be wrong about next?

[@brucebrighambrb65]

Very informative Paul thank you for posting.

[@rolosviews2659]

Would’ve been an interesting topic if the volume wasn’t so low.

[@TrueLife..]

Audio is fine.

[@kimartist]

Depends on the device. Volume was low on my phone, but fine on my Bluetooth speaker.

[@joebessa]

I struggled to hear it and just couldn't get what the guest said a couple of times, despite repeating various times even WITH my Bluetooth device, until the ads came in and blew me out the room!

[@thevomit5851]

The bad audio doesn't make the topic less interesting, stop being so fucking dramatic lmao. Do you make any youtube content? Is your production value top notch?

[@crisbowman]

@@joebessa Interesting, take a frequency test, you may be losing certain levels.

[@lukeclaydon6670]

Listened to your podcast with Joel Furman. Thought you did a great Job 👏 I found it interesting and agreed with bits from both sides. Good debate 👍

[@CatCambak]

I lose fat and stay super lean and fit by eating pounds of lean meat and seafood literally all I want usually 4lbs a day. It’s wonderful and workout with dumbbells 1-2 times a week. No cardio.

[@evanh.6462]

Not something to brag about lol. Cardio has specific brain and hormonal benefits you’re missing out on Also, unless you walk a lot, you’re very lucky to have been blessed with a gut that apparently has high motility.. that, or you’re burdening your lover and kidney with the lack of fiber without realizing. From my understanding, optimized butyrate production requires high fat in ketosis or fiber in non ketosis/ketosis. My gut motility is ass so I feel like shit on carnivore with no cardio.. but I feel like shitnon strict carnivore in general as a physically active young person

[@michaelarnold417]

Yep. Great system

[@tbroadfoot]

There’s a lot of fat body builders too man. Tons of muscle, very strong, but still obese. And there are bulky hybrid athlete marathon runners (Nick Bare and co). Life isn’t so binary as this video makes it seem.

[@ptptpt123]

Audio is a little low. You should look into boosting it at the editing if mic is not giving it good by default.

[@finn_carnivore]

I don’t think that cardio is bad for you. It’s good that people exercise is that cardio, jogging or else. Food intake is most important thing and that combined movement is very good for health.

[@pjewellful]

Great break down! I could never explain this like your guest just did! I have a friend that did hours of cardio to lose 100 lbs initially which she needed off. But then she complained about her ass disappearing. I told her to back off the cardio and start more resistance training

[@brigenmuchaj9919]

David goggins listening to this 😂😂😂

[@crimson530]

I was thinking the same thing. Yes he’s lean and enormously disciplined. But those who do ultra training and long distance running for years have smaller hearts and many die very young. Being super disciplined is great for motivational sound bytes. For longevity? Not so much

[@krisjones4051]

David Goggins is quite wild. But ultramarathoners, just like bodybuilders, dont represent a true healthy image. They're the extremes.

[@theparadiddlydoo2771]

​@@crimson530 They have "smaller hearts and die very young"...oook, who's saying that?

[@crimson530]

@@theparadiddlydoo2771 this cardiologist covers it in this Ted Talk. kzbin.info/www/bejne/j2e4aGVudr-hjJI I think I confused bodybuilders who shrink their hearts with distance runners who enlarge their hearts

[@diniba]

Goggins is in great shape but isn't exactly jacked.

[@Sarahizahhsum]

I have ADHD and move a ton. I walk about 14 miles a day. I didn't lose any weight. In fact, I only lost weight when I lowered carbs and fasted.

[@stef4492]

Great video! and I have that shirt... Hail Lobster! 👍

[@robertl2227]

This is great news to everyone who hates cardio. I think Dr Al Sears mentioned a similar idea in his book "PACE"

[@language-n-learning]

Who is the guest and what is the name of his book?

[@mikegrand4181]

Just google "resistance training revolution."

[@language-n-learning]

@@mikegrand4181 Thank you. It would make sense though for Dr. Paul to put his guest's info in the title and notes. Cheers.

[@omp365]

@@language-n-learning there is literally a link to the full podcast in the notes..

[@language-n-learning]

@@omp365 Okay. Thanks...Basic info in the title still helps.

[@guilhermedevechi]

Wouldn't our ancestors be walking/running to hunt and gather on a daily basis ?

[@stewartbailey181]

OK, I turned 69 a few weeks ago. For the past few years I have been loosely been following a keto and intermittent fasting regime eating in a 4 to 6 hour window. I lost some weight, down from 155 to 140. I was not very strict about carbs and felt generally good, yet am still struggling with some seemingly intractable health issues. I watched many videos and am very excited about the carnivore diet. I started three days ago and have been eating bacon and eggs, bone broth and raw cheese, grass feed beef and raw butter. I have felt enervated each day having to lie down maybe 6 times during the day (being retired allows this). I don't seem to be thinking clearly either. My thinking was that I was keto adapted already, but maybe not. I plan to continue, however I have no friends doing this so I would love to hear some feedback if someone else had this. I have searched online, but not finding much useful information. Thanks to Paul for all these great presentations. I really would like in the future to be writing a carnivore success testimonial.

[@Ajcampbell6624]

Maybe you have what some call "keto flu". Check out more of Paul's videos, Dr Jason Fung and Ken Berry MD on you tube also.

[@lonnisplace1459]

Yeah same here. Started carnivore last week. After every meal, I slept because I was so tired. I also got hungry at different times than usual. I usually try to fast until the afternoon but I've been getting really hungry in the morning and that doesn't help anything because I would sleep for some hours after eating. Then I would get hungry again. Messed up my sleeping schedule. I'm a student and I have homework and class to attend. I woke up at 4 something this morning and I don't think I slept until around 12 am. But I had a urge to take a walk. I walked while listening to this. It was only one lap (1/4 mile) but I feel pretty alright. I'd say give it some time to adapt. I'm still fat and trying to lose weight as well as improve my skin, gut and gum health. I'm trying this for at least 30-60 days because that's generally the amount of time to see benefits. I don't really have any cravings. I had a dream that I ate my friend's ice cream lol. That's about it. And I keep picturing burritos (I miss those) but other than that, no cravings for any food. I decided yesterday that instead of eating steak for breakfast (which is what I was doing last week) to eat a couple of salted egg yolks and a few pieces of frozen liver and eat steak or whatever later during the day. Hopefully that helps my energy

[@stewartbailey181]

@@lonnisplace1459 Thanks for relating your experience. Like you, I am finding I am more hungry more often. Not sure why this is so, but I am going with it. Perhaps this is part of an phase as the body adjusts to a new regime. Anyway, I feel better now on day 6. Started having small amount of honey after meals which is great because I still have sweet craving. I am hoping this goes away.

[@90daydifference]

Some of you will replace chronic running with chronic weight lifting. They’re both bad lmao. We don’t need to “exercise” every day the time and become massive. Slender, lean, dense, Athletic. Look like the highest performers in hunter gather groups.

[@erikec67]

Very interesting and logical. My question is what is it about cardio that causes your metabolism to lower, besides losing muscle, is it the sustained increased heart rate or the activity.? If it is the sustained heart rate, then it makes sense to be active without increasing your heartrate too much i.e. walking rather than getting your heartrate up, so that you burn calories without forcing an adaptation. Lift weights with the intention of building muscle and walk.

[@MarmaladeINFP]

There is also a difference between endurance exercise (e.g., long distance running or bicycling) and high-intensity intermittent training (e.g., wind sprints). The former, if done by itself, decreases heart rate variability. But the latter increases heart rate variability. Sustained heart rate seems to only be referring to endurance exercise that excludes HIIT. But many of us do both forms. So, maybe HIIT will prevent the negative effects of excessive endurance exercise done in isolation. I'll often mix it up with jogging, running, sprinting, and walking --- all in one exercise session. All by itself heart rate variability is beneficial for heart health. So, anyone not doing HIIT because they are avoiding cardio in general will miss out on this improvement of heart health. Also, sprinting increases bone density and strength, in measurably reducing fractures.

[@kharrisfit]

Resistance + run + high protein is the winner.

[@DerrickLytlephoto]

Ultra runners listening….

[@MarmaladeINFP]

We should lose weight to exercise. Not exercise to lose weight. I used a low-carb diet to lose weight and that is effective. But I always exercised. My weight gained actually happened while I was doing cardio. So, I knew exercise was not the solution. What exercise, particularly cardio, does for me is simply make me feel good. I can sense it with depression returning if I stop regular cardio. I do some jogging and wind sprints. The latter is important. Sprinters are shown to have more dense bones, which will reduce fractures in older age.

[@MarmaladeINFP]

The other thing is that cardio is never just cardio. I jog and do wind sprints outside in grassy areas surrounded by lots of woods and fields near the edge of town. When the weather is nice, I run barefoot, no t-shirt, no hat, and no glasses. While exercising, I'm getting sunshine and fresh air while also grounding and 'forest' breathing. Basically, I'm getting exposure to the natural world and I use it as a meditation. That is on top of the expanded lung capacity and stronger bones. The lung capacity is no small fact because it increases oxygen in my blood and to my brain. I've found a direct correlation between cardio, lung capacity, and improved mood and energy. Plus, my calves are strong because I run on my toes, which feels natural while barefoot. There is no other exercise that gives me all these benefits. About lower testosterone, why do we care if it's lower? When measured in hunter-gatherers, they have lower levels of testosterone. So, apparently it doesn't harm their health nor make them less strong and healthy. That said, I also do resistance training. I try to remain balanced in my exercise, not unnaturally limit myself to one form of physical activity. The health problems with exercise, I suspect, mostly come from excessive activity and repetitive movements.

[@meenajones202]

This is strange, I moved to my small town in 2015 and since I've been here, I've seen one of our postal workers running at lest 3× per week. However, she has not lost any weight, I saw her yesterday and took a really good look at her and she has put on at lest 40 pounds. However, she's ALWAYS running, ALWAYS.

[@MarmaladeINFP]

@@meenajones202 - That's precisely my point. I've always been athletic. As a kid, I biked, ran around, and climbed trees. And I played soccer for more than a decade. I was always fit and slim. I kept active into adulthood. But something shifted in my metabolism, in my late 30s. I began gaining weight, even though I was doing a lot of walking and jogging --- often more than an hour a day. I gained an extra 60 lbs. I would sometimes jog over to my parents while wearing my backpack that sometimes had another 20 or so pounds in it. And that jog took an hour. So, altogether I was carrying more than 80 lbs of excess weight while jogging and not losing weight. That was because I was on a high-carb diet. That probably explains what is going on with that postal worker.

[@MarmaladeINFP]

​@@meenajones202 - By the way, what part did you find strange? From my perspective, your anecdotal observation of the postal worker was the complete opposite of strange. In fact, it seems entirely predictable and rather typical in our society. I often see overweight people jogging. As has been said before, you can't outrun a bad diet.

[@scole1400]

Wow. This was so informative. I wonder his or your thoughts on pilates/yoga type of workouts?... Also, I am on day 5 of the carnivore diet to heal my autoimmune disease and to lose weight. So far I lost 5 pounds. I still need to lose over 100 pounds inorder to have a "normal" BMI.

[@scole1400]

Day 7, now

[@jcarleezy]

I've been trying to tell people this for years. People think you have to do cardio to get lean, it's like one of the biggest fitness myths/memes going. It compounds problems. The calories in calories out theory is wrong too. Talking about thermodynamics instead of human biochemistry. Cmon!

[@disinformationworld9378]

Walking burns 100% fat. Cardio less so. For fat burning walking is actually better which is surprising. But there is merit to training V02 max. I agree CICO is totally misleading. This is easily provable to be an incorrect/incomplete model. Just compare obesity rates and calorie consumption rates for starters. Fat is “higher in calories” and yet go and read every long term diet comparing high to low fat with weight loss. Or the meta-analysis on “calorie dense” nuts and weight loss. Many lines of evidence.

[@kimartist]

So no cardio at all, or limit it? 🤔 I'm weight training (1 year) & don't enjoy cardio (yuck) but find if I do about 30 minutes walking (5 days/week), it helps with sleep, mood, energy, digestion, etc., whereas if I do no cardio at all I get the above problems & more.

[@MarmaladeINFP]

I'd say do what makes you feel good. If you've been doing cardio for months or longer and still hate it, then maybe don't do it. I prioritize cardio because, in my personal experience, it gives me the most bang for the buck. I feel awesome while and after doing cardio. It increases my lung capacity, deepens my breathing, and increases my oxygen flow. I feel more alert, energetic, and motivated. But if it's not working for you, listen to your own body. Wind sprints are potentially healthy for anyone, such as increasing bone density and strength, while increasing heart rate variability. But it depends on the health condition of your body. I would not suggest to my elderly parents that they do wind sprints. Going for walks is great for them. My parents occasionally do some resistance training as well, but admittedly they are extremely inconsistent. They've been out of shape for too long.

[@Algorithm.]

I wouldn't consider walking 'steady state cardio' as they are referencing in the video. Walking at least 10 minutes a day will help muscle recovery and overall health. Tribes who live the longest around the world in the current age all incorporate some form of daily walking. Whether it be the Japanese in Okinawa or the Sami in the coldest parts of Norway, they all walk daily well into their 90's.

[@kimartist]

Walking at a steady pace is definitely steady state cardio. What do you think it is?

[@kimartist]

@@MarmaladeINFP Yeah I'm coming back from a neck injury/operation in 2009 where *they* basically had me stop all exercise (it was a worker's comp case) so I went from being an in-shape hiker to flabby & obese. It has been a heck of a time overcoming the inertia of that "pause" in my life, but developing an interest in body building/power lifting has helped tremendously & I do the 30 min. cardio at my personal trainer's behest, which does improve mood, sleep, etc. It's boring for me though, because I moved from California where I climbed the mountain trails, to Georgia where it's relatively flat. I used to love the challenge of walking straight uphill! 🤣

[@MarmaladeINFP]

@@kimartist - I'm sorry to hear about the trouble you've had with your health. But I'm glad you were able to at least partly recover from it. I haven't spent much time in Georgia. There is a mountainous area in Northeast Georgia that I briefly visited, back when I lived in the Deep South. I suppose that isn't the part of Georgia you're living in right now. I'm presently in Iowa and have been here for a long time. People think of it as flat and certainly there are no mountains. Still, Eastern Iowa is a bit hilly. Think of Grant Wood's paintings of farmland. He was painting Eastern Iowa. The Iowa landscape is, admittedly, somewhat limited. Where I go for runs, there is some woods, a few ponds, but lots of fields --- some wild fields but most of it farm fields. It's still peaceful. I used to go jogging out along county roads through all the farm fields and it was lovely. The hills around here are gentle but significant. Also, the farm fields in the immediate area are mostly old family farms with large sections of woods. It might not be as interesting as a mountain trail in California. But I call it home and the green lushness of the Midwest is one of my favorite things in the world. I just did some cardio this morning. I mixed up walking, jogging, running, and sprinting. I did it barefoot because there is nice grassy green spaces around the neighborhoods at the edge of town where I live. The sun was shining and the Iowa air is clean and fresh. About half of my jog passes along various natural areas with greenery. Even in the neighborhoods I pass through, there are lots of open green spaces with multi-use trails. It's great for exercise. I somehow never get bored. But part of it is this is the place I spent my childhood and I had a mostly happy childhood. I'm passing by some of the fields I played in as a child. I've always found cardio to be meditative. The wind sprints aren't so meditative. But all of the rest is. There is something so relaxing about jogging. I love feeling the earth and grass under my feet and the sun on my skin. If I go for a long enough run, I can get into a runner's high. It de-stresses me like nothing else. But it also gives me perspective spending time outside in nature. It's particularly useful when I've been on the computer too long.

[@thevomit5851]

Is skipping okay? I feel like it works my calves quite a lot lol.

[@geraldfriend256]

Skip it.I mean do it.But they laugh at me at the track when I do it.Maybe because it is a track for go karts.Doesn't stop me.

[@autonomous_collective]

Your guest is spot on!

[@TheMJT515]

So what if you want to spare muscle or even build but need to work on cardiovascular? Would jumping rope be good?

[@geraldfriend256]

Do hiit and/ or walking and build up slowly to help cardio..just don't do intense cardio for long durations too often, if at all .Too much cortisone .

[@TheMJT515]

@@geraldfriend256 ok sounds good. I like jump rope. Right now i can't even do a min lol .

[@geraldfriend256]

@@TheMJT515 its brutal.neither can I

[@andypcguy1]

Lionel Sanders or Jan Frodino or Michael Phelps are pretty fit and muscular. They might do some body weight exercise but the majority of their training is cardio.

[@chekvb]

Every time I tried to get ripped, I've ended up becoming a "smaller, same bodyfat % version" of myself. Even with lifting heavy, a little HIIT, and tons of protein. I imagine if you're not genetically gifted it's very, very hard to get that look naturally.

[@raulyaeger]

Check your T levels

[@Exodus26.13Pi]

My fountain is an hour walk with CBD-DMSO.

[@robertl2227]

DMSO is a miracle drug along with MMS (chlorine dioxide)

[@carnijin]

@@robertl2227 what do they do ??

[@alisiahoinart318]

OMG, thanks for clarifying why cardio is great for me. And yes, it is torture😊. I must be a sadist lol. No, in all seriousness, I feel better after the cardio's done with. I used to love my 30mi walks,

[@CanoRunner]

Not all people do cardio to look lean, some people do it for fun, others because they like to compete and others because they like the feeling of it. For me running is a part of my life just like food ... 70 miles a week and feeling stronger every day💪. I think this video should be send to some elite runners to know what they think about it.

[@gator7082]

Later on in the podcast he states that if running is what gets you out the door and not sitting on the couch, then do it. They spoke extensively about the fact that any "one" thing overdone is not necesssarily going to be good for your body long term, too much cardio, especially done to extremes, is not necessarily good for your heart and comes with it's own set of problems. It's worth checking out the full podcast.

[@michaeldavis5754]

Why not implement cardio with weight training? It's such discrimination against cardio

[@prayerblack]

How About Walking 9 Miles Cardio ?

[@joelrunyan1608]

Cadio is only for cardio... the only thing that works for being lean? Is diet... keto and fasting.

[@bigtimes1]

Um, steady state cardio is actually absolutely needed for healthy long term cardio, cellular respiration, recovery, circulation, etc. If you are an athlete, fighter, martial artist, etc you need steady state. It also helps with digestion. Also, HIIT cardio or cardio resistance ends up being high intensity steady state when for longer than 25 minutes. Add how many individuals cannot do HIIT when they begin working out. There are also different types of cardio. Mixing them changes things up, and doesn't actually increase adaptation. It increases overall cardiovascular health. Cardio resistance be it using weights, bands, body weight, martial arts, yoga, etc; do put on muscle, and it is very strong muscle.

[@MarmaladeINFP]

You make a great argument. He seems to only be talking about people who do excessive endurance exercise alone without any other exercise. He doesn't even speak about all the varieties of cardio exercises. If one constantly mixes up the speed and kind of cardio, then there would be no worries about the body adapting. That would be particularly true if one shifts one's workout throughout the week. Do long distance running one day, wind sprints the next day, swimming another day, and then resistance training thrown in on other days. Activities like martial arts, yoga, chi kung, etc would add even more variety. That is what is seen with hunter-gatherers. They never repeatedly do the same activity over and over again, day after day. I can't see how such a balanced activity could be unhealthy. He even mentions that persistence hunting is a natural, normal, and healthy activity among hunter-gatherers. Humans have been doing long distance running and sprinting for hundreds of millennia. But he is arguing that it's no longer healthy for us because we are eating too many calories. Well, could simply do what hunter-gatherers do: OMAD, intermittent fasting, and occasional extended fasting.

[@bigtimes1]

@@MarmaladeINFP The Bioneer and many others have gone deep into why running, steady state, etc is actually necessary for muscle building. It's just that you need to know what cardio to do, and to pair with the type of resistance training you are doing to achieve the body you want.

[@dailyd8123]

Im pretty sure our ancestors were moving heavy things and then running from shit. Do both.

[@disinformationworld9378]

I am willing to listen to any science based argument. But studies show that higher V02 Max is associated with lower all-cause mortality-better than strength training. In fact, cardio has a beneficial effect on mitochondria function. It makes you more efficient at burning energy. I don’t care about weight loss from exercise-it’s clear that diet is about 80% or more of that (it may be variable not sure). It’s not primarily about weight loss. I do agree that resistance training is also important, and when combined with cardio, yes it results in the most fat % loss.

[@disinformationworld9378]

Study: “Survival of the fittest: VO2max, a key predictor of longevity?”

[@disinformationworld9378]

Study: “Predicting 10-year mortality in older adults using VO2max, oxygen uptake efficiency slope and frailty class.” Key quote: “For every 100 ml/min increase in VO2max the hazard of death was reduced by 9% (p 

[@disinformationworld9378]

Building muscle also requires heart endurance. Which building muscle does help. It’s a balance. There might be an amount of cardio that is ideal *just as there is for building muscle* … Overtraining muscle has been shown to cause muscle loss.

[@disinformationworld9378]

It also depends on adaptation. Of course if you are running more it is more advantageous to be lighter. All lifeforms adapt to their stimulus environment. It’s dependent on what you want to build in response to stimulus. And this further adapts over generations.

[@disinformationworld9378]

If you are doing 12 minutes a week to train your VO2 max it would be absurd to say this will have a significantly massive negative impact on building muscle. I mean, use common sense here.

[@trinichinee6426]

Running prolongs life and provides mental health as well Gymming increases muscle mass and put more strain on the heart. Running is the better sport for health .. but. Weight lifting is more suited for muscle toning and conditioning

[@shanelacks4691]

Video idea : can you do more videos on mental health .. I deep dive and possible treatments .. Specifically depression anxiety with mix features … Thanks

[@alphacause]

Using cardio as the primary method to lose body fat makes about as much sense as using a teaspoon to drain the ocean. Its impact is so minimal as to make the herculean effort that people devote to it not worth it. . Now if you enjoy cardio, great. Do it. However, never use it as a tool to contribute to significant body fat reduction. The way to achieve that is through a dietary change

[@cezar3977]

You can't outrun a bad diet!

[@gator7082]

I'm just here for the comments from runners who didn't actually watch or listen to the video.

[@lonnisplace1459]

I'm fat. Started carnivore last week and am giving it some time. SB Gal recommends to not workout during the first month of doing carnivore. I take occasional walks. I really only walk whenever my body feels like it needs it. I might have to stop because there are bugs everywhere outside. But I digress. My question is, when this month or two months from now is over, how can I resistance train without going to the gym? I'm too shy to go. I'd rather do so in my room. Thanks

[@pattijacobs8961]

@fanatsywriter12345 Start with resistance bands. They are incredibly versatile and can be used in a small space. You can buy them from Amazon, Walmart, etc. Most come with a chart/booklet/DVD filled with instructions.

[@jerseyjim9092]

I do both. Min 150 minutes cardio a week with probably about the same with weights.

[@GoTakeTheRide]

Am I the only one that noticed the Carnivore doctor has “Salad” in his last name? Paul ‘Salad’ino

[@highplainshollarhomestead3188]

You are the first one ever, congrats.

[@mikaelak90]

Salad in? No way. :)

[@rappatenebrense]

Paul SALADino, Shawn BAKER, Ken BERRY, are all big on the carnivore movement. Seems like they're playing some sort of joke on us with these names =D

[@disinformationworld9378]

He used to be vegan.

[@lelezz3118]

If this is the case, how would an athlete train for their sport? 😄

[@Lgarell60]

Right on Spot Doc🥩🥩🥩🥩

[@dietmarventzke5327]

Can’t hear what you said

[@jacobsmith2285]

What about for cardiovascular health? I lift weights, but do cardio for health benefits, are we saying there’s no benefit for health to include cardio?

[@omp365]

what health benefits are you after?

[@jacobsmith2285]

@@omp365 reduced cardiovascular disease risk, improved blood flow to the brain, more efficient oxygen use. All that good stuff. I’ve lifted weights for 10 years and only in the last 6 months have I done cardio, I used to get out of breath easily (Like any average person) so if we are going to say weights improve cardio I don’t really buy it.

[@omp365]

@@jacobsmith2285 it depends what 'weights' you're talking about. do something like the 20 rep squat programme and tell me a) you aren't breathing hard and at a high bpm when you're done, and b) you aren't fitter when you've done a few cycles of the program. re: disease risk, pretty sure thats driven by poor dietary choices. most notably, sugar, refined carbohydrates.. and seed oils.

[@jacobsmith2285]

@@omp365 I agree with what you’re saying, I have done 20 rep squats and deadlifts pretty much my entire lifting life. But still if I play with my kids for a 20 minutes I’d get very out of breath, and now I almost nothing in a real life scenario gets me out of breath. I can jump on the trampoline for however long, I can jog several miles at 7-8 minute pace while only breathing for my nose, never needing to mouth breath, my cardio truly is better, so are we saying that from a longevity point of view, lifting weights is the only form of exercise needed? And no cardio specific training adds any benefit?

[@benjaminashlock3682]

Losing weight has only recently been considered “healthy “. Historically, gaining weight was a sign of health, as it was challenging to do and was indicative of wealth and prosperity (food=survival). Nowadays the kind of weight we gain is from food that is so volatile that our organs go into survival mode, hormonally up-regulating weight gain in a scramble to maintain homeostasis. If you are healthy there shouldn’t be anything that you would want to rid of your body.

[@CBAwesome]

how can cardio slow metabolism over time if people like michael phelps and other swimmers, and lance armstrong amd other cyclists, can take in massive amounts of calories AND do massive amounts of cardio and neither gain nor lose fat(anecdotally it seems they have a hard time not losing weight). to be a fast swimmer and cycle uphills undoubtedly you need strength and muscular tone right? so what's really going on here I think is more insidious. caloric restriction and not fasting + cardio seems to be bad, but the context cardio is done in, just like red meat, matters more than "just cardio = bad". eat & burn, then fast to lose the fat. at least, that's what I think.

[@carnivorewhisperer5823]

There is a big difference between a professional athlete and their diet versus a regular everyday person. If you exercise the amount of hours per day a professional athlete does then you will need the extra food to keep from depleting everything due to how much energy you burn. On the other hand, a regular everyday person who has to work or go to school for most of the day, will not have the time to exercise to that degree. Also, I don't know whether or not Michael Phelps or Lance Armstrong do any resistance training along with all the cardio but I would be surprised if they didn't. Also, in case anyone reading this is confused about what they have been told about red meat, then know this. There are no real scientific studies that show red meat is bad for you in any way. As a matter of fact, the latest scientific studies show it's just the opposite.

[@wittywolfwrath]

Enhanced athletes.

[@allrightknight]

The problem is your pretext is skewed, like some of your other observations. ‘Running’ takes multiple forms, for example for me I jog 😁 slow. I’m former high level competitor runner too but for me now the kind of jog that I do two to three times a week is incredibly lite enjoyable and a major stress release. Like I told a friend sometimes when I’m stressing about an issue I go for a jog and at some point before it ends I somehow come up with a solution to whatever I was stressing over ✌🏼

[@thestoicwhinger]

This is why I LOVE running. Any health benefits are simply the cherry on top compared to the fantastic mental, spiritual and overall well being benefits

[@flameace]

Lifting weight is less natural and having big muscles is not actually better for health. It's common sense that body mass index is some obsolete bad way to predict health, but actually it has been compared to lean body weight, fat percentage and such numbers and it actually is better way to predict healthiness. Being big muscular lean and overweight is not healthier than being not so muscular with normal bmi. So, cardio is healthy way to lose fat, because it gets you to smaller bmi, instead just burning the fat off while staying too heavy.

[@espenandersen3138]

training off weight? nope, weightloss is done through diet - I did it with keto. I am also a runner, so I dont want to be heavy.

[@justins.2939]

Either way we all do cardio everyday

[@WhySoBatman]

Bet I could run a mile faster than he could so

[@sergiosantana7103]

This guy is 100% right about cardio, unfortunately he is missing out on longevity benefits of LISS cardio. Yes it trains you to be more efficient, yes it teaches you to survive off of less calories, yes it lowers your metabolism, but no this is NOT bad. When you look at EVERY SINGLE study done on longevity, irregardless of what type of diet, the one commonality amongst all people who live longer is they EAT LESS. You should NOT want a fast metabolism, if your goal is longevity. Your goal should be to eat as little food as possible to sustain your goal body. That is why animal based diet is optimal, it allows you to get the MOST amount of nutrients with the LEAST amount of calories. Think of a train, yes the more coal you put in will creat more heat and produce more power, but this process DAMAGES the engine... imagine being able to move the train with LESS heat... the engine will last longer. The body can be viewed in the same manner. I'm 217 lbs at 10% bf, and currently have a 1550 total, and I only eat 2200 kal a day... I do 15k to 20k steps per day with the goal of Lowering my BMR.. I'm training my body to survive of of LESS food. The lower your kal the longer you live, assuming you stave off malnutrition.

[@cezar3977]

Thanks. Very insightfull comment. Could you please clarify you what you mean here: "and currently have a 1550 total"

[@sergiosantana7103]

@@cezar3977 total in powerlifting. Bench squat deadlift I felt it relevant to bring up as some people feel performance falls of when calories get "low" this can be true if fat and protein fall below a certain level...

[@trevorf2098]

This idea doesn’t seem to line up with our ancestors. I would think they naturally would have had a lot more cardio exercise then resistance over all.

[@clairebaker900]

Yeah short bursts and walking. Not running for hours.

[@trevorf2098]

@@clairebaker900 For sure. But I also don't think it was anything resembling resistance training that kept them lean.

[@carnivorewhisperer5823]

Keep in mind that our ancestors did not have all the conveniences we have today. They didn't work in air conditioned offices and drive in cars. If they needed heat for the house then they cut down trees and chopped them up into firewood with an axe because chainsaws did not exists back then. If you have never had to swing an axe for several hours cutting trees and splitting logs then try that for exercise. You'll definitely get some. Also, carrying or dragging the wood to where you need it is great for resistance too. So many things we take for granted today did not exist back then so it was all done the hard way and usually provided some sort of resistance.

[@trevorf2098]

@@carnivorewhisperer5823 Of course. Not trying to say they didn't "exercise" or have to lift heavy things. I guess I'm thinking more along the lines of lifting heavy weights. Like squating 300 lbs etc. Was also thinking a little further back then axes . But I take your point.

[@carnivorewhisperer5823]

@@trevorf2098 Yes, go further back than axes and it just keeps getting more physical. That was part of my point. You don't have to go that far back to realize the huge difference in people's lives as compared to today. We have it too easy so we need the exercise.

[@neilgrossbard2511]

Most people (not me) lose weight on a keto diet because they raise their metabolism. see below)

[@MrLinkbass]

Sigh……. Some is right. Some is wrong. I diet my patients down on 4-5k kcal/day and they drop weight like crazy. This is extremely dated.

[@euphoricleo]

I'd like to know your opinion on aluminum deodorant.

[@DrAJ_LatinAmerica]

Want to be a Navy seal? You better learn to run. Want to be a firefighter, downhill biker, a good police officer, military special forces, pro soccer player, skier, pro motocross, BMX,... So many things that people must be able to run. And do not want muscle pump. Pump makes you feel good but makes you weaker at that moment. With arm pump you lose grip strenght. It all depends on your goals and Job ! Being able to run is good for many many benefits and sports / Jobs.

[@dailyd8123]

Didn't we evolve as runners? Out running our food?

[@wittywolfwrath]

Back then cardio was vastly foriegn. If we saw someone running for no apparent reason, one would think is their life in danger? Are they hunting? If I asked them, why are you running? And that specific individual replied, for exercise. Us Indigenous Native Americans would of laughed and said what? What's exercise? Running becomes impulse and instinctive when one is in a fight or flight, life or death situation or for hunting. Other than that, my ancestors walked and rode horses everywhere. They were efficient tacticians in hunting, knew the terrain. So, it was solely diet and an immense variety of animal products which lead them to superb warrior like health. There's this Native American saying my ancestors use to say. "if a warrior was hunting. He could chase the prey for miles." They didn't run often. But if they did, they had the energy to expend for long durations. If they were hunting. The prey would be dead by sun down.🐺🐾🐟🥩🍖🥓🥚🍗

[@a234633]

I am trying to gain fat or mass just something

[@myxcapital4179]

Way too many commercials. Not watching anymore...wah wah

[@alphacause]

Coach Greg Doucette, if he is watching this, is becoming apoplectic.

[@matchu4444]

Coach Greg to should just stick to taking drugs

[@keywestfan2503]

This notion of making the heart stronger is fallacy. You can’t make a heart stronger. The heart just beats and does what it does continuously. The heart doesn’t have a max one rep PR. What the heart craves is EFFICIENCY. The focus should be on not trying to make it stronger, but making the demand on it less. Being the lightest and leanest you can be in terms of ideal body comp so there is less work to perfuse tissue.

[@omp365]

finally someone else who understands cardio doesn't make the heart healthier.

[@keywestfan2503]

The emerging data would suggest otherwise as noted. We have always been force fed the paradigm that exercise is about heart rate heart rate heart rate. Gotta get your heart rate up. As it turns out, all this potentially does is damage and scar the heart muscle. Also, think about a heart rate of 150+. How much filling and stroke volume and output is the heart really putting out at that high rate? No time to fill ventricle efficiently. Slower rate allows more filling time and more stroke volume/output.

[@keywestfan2503]

Walking is where it’s at. That is what our nomadic ancestors did. That is what hunter gatherers do still today. Our ancestors weren’t doing burpees or flipping tractor tires. Walking keeps you aerobic and burning fat for fuel by allowing efficient use of oxygen. Aim for max heart rate of 180 minus age. That is max heart rate where you are aerobically driving lipolysis instead of fast heart rate keeping you anaerobic and in glycolysis mode. Much more fat on us for fuel than sugar.

[@maxarendorff6521]

Resistance training is boring and expensive though. I'd rather run through a beautiful forest than being in some overpriced gym lifting weights or sitting on some machine working out, staring at the TV in the background. Gyms suck.

[@carnivorewhisperer5823]

It doesn't have to be expensive. Body weight works great for resistance. Try some pushups, squats, jumping, etc. There are many body weight exercises that will give you plenty of resistance and you only need to exercise for minutes a day to get the benefit as opposed to the long cardio that many others, besides you of course, find boring. To each his own, I guess.

[@maxarendorff6521]

@@carnivorewhisperer5823 I hate pushups and pull-ups too though lol. I guess I have to find a way to make working out fun for me.

[@alisiahoinart318]

I'm transgender so I want to do cardio to lose muscle mass,

[@mv8771]

Just do some fasting then...Fasting loses lean mass.

[@terraflow__bryanburdo4547]

Go vegan and you can tank your male hormones big time.

[@wagnerlopes5360]

@@mv8771 Nope. Fasting does not burn lean mass. Only fat.

[@-whackd]

@@wagnerlopes5360 Yes. This is why Gandhi was a jacked mofo

[@brigenmuchaj9919]

Fasting burns lean muscle 😂😂😂 how extremely dumb and thick you are 😂 what a thick person

[@paulwiffin2452]

Repeat of yesterday upload

[@eddyyammine9136]

I burn all my calories from sex. It's the only thing I enjoy doing that gets my heart rate up. Just trying to last longer then 2 minutes

[@meenajones202]

I think most people run for fun, not weight loss.

[@omp365]

are you kidding? most runners look miserable.

[@PradeepKumar-ic4xo]

After 3 months yesterday when I saw my ex girlfriend, my senses were blown away. She was looking very beautiful and sexy as she had lost 30kg. I proposed to her again but...😢

[@geraldfriend256]

Ya know I've made that mistake..never forget personality can't be fixed but a bad diet can.

[@ExactAeration]

Only 17 minutes

[@bum5068]

Do cardio for stamina. Great for having badass sex.

[@deanprecourt1280]

This guy said we cant get people to work out more than 2 - 3 times per week. Yet testosterone tanks with cardio at that level?? 🤣🤣🤣

[@omp365]

explain your confusion a little deeper

[@JS-ll8nk]

Our bodies are adapted and designed to RUN. Not lift weights. How can these so called health experts say that running leads to negative consequences?? Obviously overdoing it wont be good, but that applies to anything! Running, as a form of exercise for the body, is the most natural movement the body can perform. The body is not designed to carry a shit ton of muscle around. Look at that bloated ass protein junkie on the right and tell me if he looks like the picture of health to you. ..sigh.. the internet has allowed ppl like these guys to talk about health as if they know everything. There is so much conflicting information on the internet. carnivore, balanced, palio, keto, vegan.. everyone can argue there point with so called facts. But for sure, RUNNING is good for the body. Disappointed that Saladino is just going along with this protein shake junkie.

[@MrAirjez]

the guy makes sens,,and he sound like tony robbins,,,,

[@INSANEFAME]

Low carb + heavy exercise = increased plasma ammonia, never a good thing.

[@deanprecourt1280]

Maybe elite runners, but not the everyday runner.

[@deanprecourt1280]

He fails to remember runners often have off seasons. So his idea of diminishing returns is mute.

[@mikegrand4181]

Moot

[@johnp7739]

It's "moot" and off-seasons aren't enough to negate periods of months of frequent, steady-state cardio (like running 20-60 minutes, 5 or 6 days a week).

[@davidclunie8055]

if you are robust you are dead on the open plain ; you need too move; treadmills for life; for get fat lose;

[@deanprecourt1280]

Hussain bolt is not small. Breaking news fast twitch vs slow twitch muscle fibers.

[@deanprecourt1280]

This guy is crazy. He knows nothing about fat adaptation while running. At 48 I will stand next to both of you. I have great muscle & and run 30 miles per week.

[@ninawildr4207]

Troll