Doug McGuff-Strength Training for Health and Longevity

This lecture is part of the IHMC Evening Lecture series.
www.ihmc.us/li...
The average American begins to experience a physical decline that begins as early as their mid-20’s and continues throughout the course of their life, terminating in the final decades of their life in a state of dysfunction and dependence. While this is becoming commonplace, it is certainly not normal. Our ancestors, as well as modern hunter-gatherers experienced a high level of physical functioning and health, that barring injury or infection, continued into advanced age. In this lecture Dr. McGuff will discuss the concept of physiologic head room and discuss the notion of a quality life not just measured in years, but in “area under the curve” based on high physiologic headroom throughout a full lifespan. He will show how a brief and infrequent regimen of high intensity exercise can reverse the diseases of modern civilization and how the new science of myokines (hormone-like substances released by working skeletal muscle) make this possible.
Doug McGuff, MD became interested in exercise at the age of 15 when he first read Arthur Jones’ Nautilus Training Bulletin No. 2. His interest in exercise and biology led him into a career in medicine. In 1989, he graduated from the University of Texas Medical School at San Antonio and went on to train in Emergency Medicine at the University of Arkansas for Medical Sciences at Little Rock where he served as Chief Resident. From there, Dr. McGuff served as Faculty in the Wright State University Emergency Medicine Residency and was a staff Emergency Physician at Wright-Patterson AFB Hospital.
Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997. Over the past 19 years Dr. McGuff and his instructors have continued to explore the limits of exercise through their personal training clients at Ultimate Exercise.
In addition to his work at Ultimate Exercise, Dr. McGuff is an Emergency Physician for the Greenville Health System and is an Assistant Clinical Professor of Emergency Medicine at the University of South Carolina School of Medicine, Greenville. He lives in Seneca, South Carolina with Wendy, his wife of 32 years and their two children, Eric and Madeline.

[@patrickvanmeter2922]

I'm a lifer. Have always done some kind of exercise. Even before I knew it was exercise. Pushups, chinups and running along with riding a bicycle as far as I could. 78 now and do something everyday. Tried just about everything. Never been overweight and don't need any meds. Haven't seen a doctor since 1986. IMO the bottom line is to keep moving. Find something you like and do it. When you get bored, try something else. Keep trying. I followed Bass for years. He is a champion on the rowing machine. Keep moving until you can't and then fight to move more. It will give you quality of life.

[@adamotherwisedugdell3798]

Clarence bass is a treasure chest of wisdom

[@mr.s7031]

True

[@armaniwebb8132]

I highly recommend for you to Buy a supplement called NAD+, truniagen and Elysium health both sell but a little expensive. Once you take it you will notice a massive improvement to your stamina, energy, and vigor when you exercise. Have a nice day.

[@patrickvanmeter2922]

@@armaniwebb8132 I'm familiar with it. Thank you

[@kobalt77]

Well done Patrick, thank you for sharing that. I am 61 now and like you do exercises every day, plus I walk or bike everyday, and still run up hill once or twice a week. Healthy body, healthy mind.

[@alphacause]

This is probably one of the most important lectures on the efficacy of strength training, in terms of inducing physical well being, that I have seen. Thank you Dr. McGuff for sharing this with us.

[@BRM101]

Drake Santiago Doug is brilliant 👍.

[@todbeard8118]

I was fortunate enough to have Dr. McGuff put me through a HIT session 7 years ago. It was the hardest training session I ever had. I still perform that style of training and it's the most productive, result producing style of training there is. And it's a very safe way to train.

[@yttean98]

Useful Info, I am doing resistance training now, those who are watching this video and have not initiated a training program start NOW.

[@jamesl.o.h.6000]

This is another level of strength training. I think Dr. Doug's lecture makes a lot of sense. Thank you. I'm gonna try it out and I am under weight.

[@PropheticCoachTheresa]

Other than the theory of evolution being unproveable I love Dr. McGuffs work. We are truly wonderously created.

[@Stan_in_Shelton_WA]

Glad to see a new version of the Body By Science teaching. Your teaching helped motivate me back onto a life long path of health and high activity. I had a lull in my late 40's that caught up with me around 50ish. Following the HIT protocol my health snapped back quite quickly. A big thanks to Doug McGuff.

[@gerryjtierney]

Happy for you, brother

[@larrylamb3480]

Really enjoyed your talk and makes alot of sense ! At 74 yrs. of age ,I still lift weights and run 11/2 miles practically everyday and I feel good ! I ve always thought that exercise was very good for body and longevity !

[@wendyhutchinson457]

@Azathoth Hastur dude, he simply failed to put a space between 1 and 1/2.

[@artdevany1850]

Superb talk. So kind of Dr. McGuff to mention my work and the importance of physiological capacity, body composition, and type 2 fibers. He got into systemic signaling, which is my current point of emphasis. Brain and muscle are your most important tissues, which you will see from my IHMC lecture. Cardio is over rated and, as his lecture points out, can only happen if you first use the more ancient form of movement --- anaerobic metabolism. I would point to stem cells and have my own protocol, not much different from Doug's, which is to double my muscle stem cells through a form of eccentric exercise. Anyway, great work.

[@sjmootoo]

Art Devany Holy shit. Art De Vany commenting so casually?! You're an absolute legend, friend! Loved your IHMC talk!

[@SuperSwifty59]

A big fan of yours Art ... Thanks for all the wisdom

[@lisatowe778]

I worked with this man some years ago and i can tell you he is wonderful. Very down to earth and a fantastic doctor and family man. I was in my child raising years and never made it to his gym but many of our co workers did and they loved it and the results. I grew up farming and have lived healthy and active and if I didn't know my age I would say I am 25 by how I feel. It's worth if folks. All he says about sick care here is true. I grew up in natural healing and wholesome foods. Big Ag and Big Pharma are not your friends. Medicine is great when it is an emergency, but for maintenance you are your best doctor.

[@manuelmejia4481]

This is so real and important for us all to watch thanks so much

[@solareiusdeiu]

6:00 i had the same professional crisis but as firefighter : instead of saving people in urgency for years as firefighter and paramedic, i started a new carreer in Fire Security prevention of Risks, and i dont need to fil a Savior complex anymore. The idea of preventing something before you have to save it is smarter in my opinion, even if we still need to be able to operate in urgency if a critical event occur.

[@chrisdias9990]

This video really helped realise I needed to do resistance exercise. I’ve watched other videos on how he works out and added muscle mass. Look better and feel better

[@1eingram]

Thank you God for Dr Doug McGuff!

[@redfirman1805]

Weight training since I was 12, now retired and training to compete in the masters as a Powerlifter. Lifting more than men half my age. Weight Training is the fountain of youth.

[@LOLMAN22]

this man is very inspirational. every talk he gives is amazing! love it

[@keithbarbaro7590]

and his workout strategy works. Going slow really hits the muscle and more importantly, reduces risk of injury.

[@dorseykindler9544]

He's "good people" as my fifth grade math teacher would say.

[@LAMETEOQUEVIENE]

Brilliant Dr. McGuff!!

[@naturalremedies6792]

the science is spot on. and once you understand the science implementation becomes easy

[@oolala53]

How about easier? Not easy. I got introduced to this two decades ago and it felt so terrible (& I was younger and not fearful enough of aging ) that I backed off and ended up descending into even worse habits. Yes, I paid a price, but here I am. Reviewing to bite the bullet and do it. I wish I hadn’t lost so much muscle but I have also lost a lot of fat and gotten so many damaging foods out of my diet that I feel much more ready. It often doesn’t work to try to hit the ideal right out of the gate.

[@CP59FIT]

My MD just recommended I watch videos from Dr. McGuff and follow his protocol. I'm glad he did thank you IHMC for posting this. It was very informative. But why limit the question time?

[@garzascreek]

Probably just because it was part of a lecture series and another speaker was scheduled to come up.

[@BrumBrum1571]

Best lecture I ever heard promoting strength training. I shared it with lots of friends and family. Thank you, Sir!

[@flowcalmclean4567]

I need to finish this video. I try to improve my health everyday and I know there’s a lot of takeaways from this video.

[@garzascreek]

One way to improve slow talkers is to click on the gear icon and change speed to 1.5x. It is still discernable and the speaker sounds so much more intelligent. Knocks about 15 minutes off the time.

[@stringlarson1247]

Great comment on orthopedic PT/re-hab. at the end. Having had 3 major surgeries (Lt. ACL, Rt. TKR, and Rt. Ankle micro-fracture, removed bone fragments and repaired torn ligaments, etc) in the last 3 yrs. I employed BBS style work which impressed all of the therapists I had, and the results were fantastic. Once I explained it to each therapist, they were very supportive. If you have not tried the BBS workout, check into it and read the book so you understand why and how. The why is as, if not more important, than the how. Once you understand the science behind the concepts, you will be more effective with the program. The BBS book also gets into the 'Paleo' diet which isn't necessary and IMO doesn't *really* belong in the book. I general, much of what is discussed in the 'Paleo lit. is pretty decent. However, the Diet itself has been largely debunked, but that is a whole 'nother topic.

[@spindleblood]

what is BBS?

[@bradstell2146]

Wonderful! Thank you. Blessings,

[@entropyfu]

Great information and presentation. Thanks for making this available.

[@rosebanks5949]

Brilliant and inspirational.

[@dougmoore5252]

I work out with Kettlebells 2 at a time. One in each hand. 32 kB or in American 70 lbs. the major kettlebell exercise’s. 575 reps in all. I do this every other day. In between days I do multiple overhand pull ups. 15 reps a time, 5 or 6 sets.

[@magma9138]

Wonderful. Thank you.

[@eucalyptus3002]

51.31...you wanna be here when it happens...( it gives me goosebumbs everytime I even think about it )

[@stringlarson1247]

No. No, I don't. Increased longevity is already causing massive predicaments for life on this planet. Good luck with all that.

[@diegroblers]

+String Larson - There's already longevity - but it's coupled with obesity and illness. That's so much better, right? Good luck with all that.

[@Rid3thetig3r]

@@stringlarson1247 Calm down. Birth rates slow down as communities become more prosperous. Well documented fact.

[@benmidulla3961]

I have looked at the picture of Clarence Bass and he is 75 years old. I am at 81 and at 75 to the present I look younger and stronger than Mr. Bass and BTW I greatly respect him.

[@TheLingnerFamily]

That's awesome man. I remember seeing Clarence bass and he was just known for being ripped.

[@JAShalvey]

Dr. McGuff, your remarks around 42:00 pertaining to lowering blood pressure due to new arterioles built to meet the demands of HIT was well explained. However, would not the body increase its blood volume to accommodate this new demand as well? Hence, larger vessel, larger volume = no change in BP?

[@KindergentlerMr.Softbelly]

Great lecture. I’ve watched it 4 times. Listened 3 watched once.

[@flowcalmclean4567]

Gem! I am going to finish this video tomorrow. I want to know what you do to stay healthy! I’m always looking for ways to improve my health and sometimes the information out here is misleading. It’s good to find people who take the time to educate us. Now I can take this information and share it with family friends and clients.

[@higherresolution4490]

Doug McGuff or anyone else with the knowledge. Since UPC1( thermogenin) is found only in brown fat, what uncoupling mitochondrial proteins are stimulated by IL-15? I knew that uncoupling are increased by thyroid hormone, norepinephrine, epinephrine, and leptin-but I had no idea about (1) IL-15 stimulation nor (2) conversion of white to brown fat in either children or adults. Truly fascinating, and uplifting !

[@higherresolution4490]

I think I just answered my own question : it's UCP3 in muscle tissue or in already existing brown fat (of which adults have very little).

[@cabolynn]

You might find the work of Neurosurgeon Dr. Jack Kruse to be interesting.

[@JJ-fh2qn]

Amazing content

[@joycefrench2442]

Are there any references on the American Council of Aging Biomarkers listed in this video? Great stuff would like to read more about what they found.

[@barbarafairbanks4578]

I just tuned in. I DO hope he talks about the importance - especially ages 40 + plus (yes, THAT early...that's when the body begins to lose muscle mass), and IMPERITIVE for those in 60, 70, 80 & up range UP YOUR PROTEIN INTAKE!!! Do not rely on 'protein RDA' - that's the absolute minimum to survive and it's an antiquated model. Especially important is amount of leucine the body needs in EACH meal, combined with strength training. The mTOR pathway (to optimize muscle fiber protein synthesis) does not engage with anything less than 2.5 grams of leucine in one meal- that's at least 30g of high quality protein - each of 3 well spaced meals. Eating the right amount of the right kind of protein (combined with your strength training) will ensure that as we age we do not fall victim to sarcopenia. Find YT interviews about protein & strength training and aging of Dr. Gabrielle Lyon and you'll get good insight into how important it is to consume the right amount of protein - combined with strength training - to avoid sarcopenia and increase quality of life and longevity. Google Dr. Gabrielle Lyon to view her website. O.k., I'm halfway thru this talk- he has not mentioned diet or protein (yet!) and I'm going to be VERY disappointed if he doesn't. )

[@sherwinmoscow9455]

Dr. Caldwell Esselstyn at the Cleveland Clinic had 100% cure rate with patients who had severe heart disease by changing their diet to a whole-food, plant-based regimen. They were followed for 20 years, and had no need for further surgery interventions.

[@Primetime_dads]

Yep, been vegan for 7 years now…. I will never go back to a high fat high cholesterol diet 💯 My total cholesterol is around 99-105 👌

[@philipm]

What caught my ear was that the older gentleman he profiled near the beginning did HIST 1x/week, but ALSO apparently High Intensity Aerobic Interval Training (HIAIT). Does anyone know what type of HIAIT is utilized under the Body By Science protocol? Is it the 'commonly understood' type of aerobic training (like Elliptical, Sprinting, etc.) where, for example, a person does a high intensity '20 seconds on, 10 seconds off' kind of protocol; Or is it weight bearing, where, for example, someone did high reps of lower weights to fatigue for a short period of time, takes a brief rest, and then does them again? I'd like to incorporate my HIAIT into my workouts at this point of my life, so any guidance is much appreciated.

[@davidyarian]

Philip M

[@philipm]

David Yarian Hello - my apologies if you replied back, but all I see from you is my name, so I don't know how to respond back to you. Regards.

[@garzascreek]

In Body by Science he does not include a HIAIT protocol, it is limited to HIST resistance training. In talks he has mentioned that HIAIT can be incorporated once a solid foundation of muscle strength is established. The problem is, he says, that the typical 3 days a week program of HIAIT will almost certainly interfere with overall recovery so offers little if any additional benefit. In his interview with Dr Mercola here on KZbin he does say that one day a week of HIST and one day a week of HIAIT could be beneficial if you have already developed a muscular base especially if you have a sedentary life. He briefly mentions Clarence Bass in this talk (the man you asked about). Bass, who I bet is probably close to 80 by now, incorporates the HIST weight training method like that of Body by Science with a HIAIT program on a Concept II rower using Tabata like patterns at opposite ends of the week. In the end, the emphasis is always on the recovery, where all the magic happens. By the way, the 'commonly understood' type of aerobic training is not the advanced interval training like the Tabata sprinting ratio you mention. The "commonly understood" type of aerobic training is what he calls "chronic cardio" where one is just droning along on some aerobic machine which he says is a waste of time and training.

[@philipm]

Many thanks for your answer garzacreek. I've utilized McGuff's BBS approach (with what I consider pretty good success for a guy my age) for a long time. I keep thinking that I should mix in some HIAIT - and you're correct, I should've used the phrase 'Tabata' - but perhaps I should err on the side of just recuperating. I absolutely agree with you that "chronic cardio" is a waste of time as far as actual training goes, though I do like to "move around" as much as possible (as opposed to sitting on my butt).

[@johanponken]

29:14 My old mother has to see this!

[@jakubnovotny1010]

I almost turned it off during the first (for me boring) 20 minutes. But as he started to go through the 10 biomarkers of health, one by one, it gets extremely interesting and practical. Stay tuned!

[@theramseyclark]

Is there anywhere in Orlando that teaches his methods?

[@Sqze]

Read his book: Body By Science ;)

[@Ematuresco]

18:45 important slide

[@michelef406]

I don't understand what's happening around 33:00. If IL-15 spikes cause a long term IL-15 sensitivity how comes that insulin spikes cause long term insulin resistance instead? Could someone tell me what i'm missing?

[@kennethforeman1400]

Look up Dr berg he explains it well

[@burttoone8182]

Thanks, what is your opinion of ketogenic nutrition? Love

[@alphacause]

Having listened to Dr. McGuff give other lectures and interviews, I believe he is a proponent of ketogenic diets. In fact, in this very lecture (46:40-47:10), he speaks about the performance advantage that people enjoy who have high levels of ketones from a specific dietary protocol (i.e. ketogenic diet), when confronted with high lactic acid induced from exercise.

[@Vorgaloth]

The insulin fairy does not magically store fat when carbs are consumed. Google "Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men". It'll take you to PubMed where the study is published. The study was carried out in a metabolic ward for a very high level of control, and it shows no association between fat loss and reductions in insulin from a keto diet..... Moreover, the small initial increase in energy expenditure from keto rapidly diminished, with values returning almost to baseline within 3 weeks. Interestingly, there was also an increase in nitrogen excretion which indicates a loss of body proteins, although I'm skeptical this is of much practical significance. Bottom line: the evidence indicates that the ratio of carbs/fat in the diet has little bearing on body composition. So from a body comp standpoint, set your protein, set your calories, and the rest will take care of itself (assuming you're not a physique competitor, where micromanaging of nutrients takes on a more important role).

[@backfru]

wait a minute, I thought if i eat 10,000 calories of fat per day. since the insulin fairy has disappeared, all that fat will get vaporised and I'll get shredded!

[@garzascreek]

46:43

[@Stan_in_Shelton_WA]

Is the Earth flat? It's really good to hold to age old concepts because there are generally more true than new ideas that have not yet been proven to be true even if they logically work.

[@Primetime_dads]

Cardio vs strength training for longevity… if you had to pick one

[@keithbarbaro7590]

You can tell that these people asking questions here in Florida, are relocated northerners, based on their confrontational tones.

[@lazur1]

As a rule, the people willing to put a real effort into improving their condition were never in truly bad condition. Those Walmart people referred to aren't conisdering such behavior.

[@BRM101]

Hit training and static contraction will never be accepted by the majority because if done correctly it is unpleasant and painful, people seem to like spending extended time in gyms and like the social side of it, the majority of people in gyms provoke very little meaningful stimulus to their bodies. I prefer to provide the stimulus in as time efficient way as possible and then go and do some thing else,

[@ericclaption4959]

My grandmother didn't do no form of exercises she ain't fat almost every day of her life she didn't smoke or drink but things that are saying they are bad for us nowadays is people until the last hundred years were doing forever and live longer than we are what's going on what's wrong with this picture

[@krishbox]

He was not laughing when he said take a trip to Walmart. This guy actually cares.

[@canyouexplainthis13]

Like 👍 and comment 🖊️

[@sillymesilly]

I would argue hunter gatherers lived longer than 72, unless that 72 is the median.

[@bt9124]

Is this just for men?

[@garzascreek]

30:01 - All in all, it is probably more valuable for women.

[@robertcartino9677]

MORE EMPHASIS ON "KETONES" SHOULD HAVE NOTED, LOWER THE CARBS AND SUGARS!!!

[@jamesgilmore1684]

I enjoyed the first 45 minutes of your talk...but you lost me at evolution. I just can't understand how such a brilliant person can believe mankind began from a big explosion putting every cell perfectly in the human body. How can you not see it would've had to have been a Creator with more intelligence than all of mankind. Dr. McGuff I will pray that you see the Light before you pass away. In Jesus name Amen

[@TheLingnerFamily]

Hunter-gatherer? So is this guy like a Paleo dude or what? I'm out because this dude does not follow science. He was a cultish follower of Arthur Jones, and now he's a cultist follower of somebody else.

[@joecseko2]

This is a horribly boring, empty soliloquy. No substance.

[@Hisloyalservantslistenlove613c]

It’s designed for medical personnel or well-read health enthusiasts.