This Exercise Clears Plaque in Your Arteries! New Trial

[@DrBradStanfield]

Exercise is king! 💊MicroVitamin (multivitamin & mineral that I take): drstanfield.com/products/microvitamin For extra insights + a free health checklist, sign up here 👉 drstanfield.com/pages/sign-up

[@michaels4255]

What was the fat content as a share of calories of the so called "low fat" diet? I ask because some "low fat" diets are not what I would call low fat.

[@blixvideoagency9451]

Great video, love the editing and your new background, keep it up

[@JasonThomass]

@DrBradStanfield You can F--U--C--K OFF with your vitamin advertising S--H--I--T. You don't look particularly healthy with your red eyes and blotchy skin.

[@Physionic]

Ha! I'm covering this very topic soon, myself. Sweet work, Brad.

[@DrBradStanfield]

Awesome! Looking forward to your video, this is such an interesting area

[@OTatime]

Nic - you and Brad are two of my go-to sources for illumination on health. And the occasional Physionic dad joke. (Does groaning have a metabolic benefit?) 😂

[@jeanvoeux7062]

Looking forward to it nic.

[@vitaplast8487]

@@Physionic you are talking about plaque and not mentioning serrapeptsase or bromelain. Search pubmed papers .

[@siclucealucks]

you should do a fusion once in a while like: Vegeta and Son Goku - Gogeta DrBradsionic

[@ChuckHolland-i4b]

Here’s the deal: I’m a 54-year-old guy who used to be on blood pressure and cholesterol meds. But instead of settling for pill-popping, I decided to shake things up. I started walking-like, really walking-working my way up to 20,000 steps a day. That’s 8,000 steps at 6 a.m. and another 8,000 at 6 p.m. The other 4k was just a normal part of my work day. I tossed in a sprinkle of calisthenics too, though nothing too crazy. I kept this up 7 days a week for 3 months, and guess what? I dropped 20 pounds and my doctor gave me the all-clear to ditch the meds. Now, I maintain by walking 10,000 steps 4 or 5 days a week. The secret? You don’t have to punish yourself or risk injury to see results. Just stay consistent, keep it sustainable, and watch the magic happen. Bonus benefit. My mental health has never been better.

[@Markhypnosis1]

That's a fantastic achievement, and your walking was so successful because it's likely you didn't do very much before hand. Once the body had adapted to walking, it won't progress any further. And walking won't increase your vo2 max. You need to get the heart rate and breathing up to a certain level to begin improving vo2 max. Plus, it's the fast heart rate and increased blood in the system that keeps the arteries clear. It's not nice at all, but essential if you want to maximise those health benefits.

[@ChuckHolland-i4b]

@@Markhypnosis1 Oh absolutely. To get in really good shape, HITT is the way to go. I was just shaking off the covid funk. I'm also running once a week and doing 5ks when they come around. Nothing too crazy. I also do some kettebell swings, presses and squats.

[@alexanderhopkins9379]

I am at 10,000 steps a day. With push ups and sit ups. I need to reduce my meds now!

[@chrismullan7191]

you never said what your diet was, i did the same got my blood pressure down used to be 175, 112, now 118, 70 goes up if i deal with stress, but over all its much better, i changed my diet, cut out red meat, sugar, walk 10,000 steps every day sometimes 20,000, my type 2 D, is now in remission, next stage is now to kick bread, as i notice it puts my BP way to much salt, beleive me its hard but at 61 i have to, to many family members have died young. You have done so well.

[@ChuckHolland-i4b]

@@chrismullan7191 Portion control Didn't have the extra meal or snacks from time to time. What I ate pretty much stayed the same.

[@FredFox-m9v]

I've known this for years. I have been a cycling time triallist for about 45 years now and have trained at high intensity throughout those years. I am also part of the UK bio bank study. As well as a myriad of tests that they do, one test indicates that my exercise regime has kept my arteries clear. That is the ultrasound scan of my carotid artery. It shows up on the screen as a completely empty pipe, confirming the absence of arthosclerosis. We were designed as endurance hunters. It is obvious that mimicking that lifestyle with a similar exercise will be good for us. I am 66 now, no comorbidities, no prescription drugs, slim, fit and still fast on a bike

[@doubledark2]

can you please elaborate on your training. Thank you

[@FredFox-m9v]

Basically 80/20 training, commuting at threshold, when I worked, zwift a lot, 60 second intervals, lots of lower intensity miles for base work as well. My threshold heart rate is 170 bpm at 66 and never really changed. My max heart rate is 187 by physical testing, up a hill flat out. I regularly get on zwift and ride at my ftp for an hour at a time. As I have got older, I find I need more rest between sessions for recovery, that is the biggest difference with age. For speed, you need high intensity work.

[@gymjoedude]

My carotid artery is 100% clear. Lifelong cyclist, weightlifter, hiker, healthy eater, low cholesterol (144), yet my CAC score is 540.

[@FredFox-m9v]

There can't be much wrong with any of my arteries. I was on Zwift last night on the tempus fugit course and averaged 24.7 mph for a full hour at threshold and I didn't keel over. By the way lifting heavy weight raises your blood pressure. Being part of the UK Bio bank study, on the numerous blood tests they have taken, as well as numerous other tests, I do not get to know any by right but they are duty bound to report any abnormalities to my doctor for attention, of which there have been none.

[@JoeHagen-y5x]

Yeah, I wouldn't completely jump to conclusions about the CMIT score! It's "mostly" reliable, but as with the comment by @gymjoedude it's not completely correlated with clear cardiac arteries. My primary care doctor had a perfect CMIT at the age of 62 and yet ended up having to stents put in at 64. Most of his other cardiac arteries were clear as well. Just had a couple where injury must have occurred many years before and didn't resolve. CAC is similar. You have to get CT angiography with contrast if you really want to know where you stand. I got one in 2022 because of rampant heart disease on both sides of my family. My full brother died of a massive heart attack at 37. He was riding his motorcycle at the dunes with paddles the weekend before and was snowboarding the weekend before that..... not really overweight, didn't smoke, obviously active. I never saw him exercise where he was gasping for breath like with intervals since he was a little kid though. I've always done exercise that way. Lo and behold, my cardiac arteries were pristine in my scan and the cardiologist was dumbfounded knowing my family history and my lifestyle. I smoked a pack a day from the age of 12 until I quit at 23 for starters.

[@MrBeckala]

I had a heart attack 23 yrs ago. Afterward, I lowered my ldl (to a range 60 to 70) & started HIIT most days per week. I believed in trying hard could help me recover from heart disease. I had a scan 5 years later (at Mayo) & was told I no longer had heart disease. Maybe, my efforts worked?

[@allboutthemojo]

That's fantastic. What kind of HIIT specifically did you do?

[@joek292]

How long were you doing per session? And any other details on the workout would be appreciated

[@ube4856]

How did you lower your ldl? Did you change your diet at all?

[@nimblegoat]

@@allboutthemojo If you have access to a gym , I think easiest and safest is an elliptical machine, unlike a treadmill, step etc won't feel you fall off , if exhausted . If you have worked your squats, I think the best and quickest, is the ski erg machine , pulling down to a full squat. Start off with say 4 sets of say 20 squats with 90 second gap - So 30 to 40 seconds hard , with 1 minute plus break . Work up to say 40 squats each set with 1 minute break , All over in 8 minutes. Other caution , think you should have good core. lower back strength. One arm farmer carries and hyper reverse leg raises over a kitchen bench good for those. eg start carrying a 15-20kg kettlebell in one arm for a distance , swap arms , repeat . For leg raises , lay over upper body on bench , sofa , grip other side , raise legs parallel . Best lower back exercise ever, can do anywhere. Others like rows need some technique . But if you buy that kettlebell then can do one arm rows ( learn to do properly )

[@brandhark7935]

LDL is no longer linked to heart, it's a ratio with your triglycerides now.

[@stlounsbury]

Since I started low impact rebounding on the mini trampoline (July 2024) and healthy eating, I dropped my blood sugar from 100 down to 80. I haven’t had my lipids done yet but they’re probably down too. I’m so much more fit and stronger at age 64.

[@AlphaGeekgirl]

I bet if you did a Bone Density Scan, you would also be very shocked to see an improvement there as I did. I ended up using my mini tramp all throughout COVID when I was working from home. It replaced my Office chair and I never looked back.

[@stlounsbury]

@ That is so great, I had a bone density just before, and I’ll do one again probably at the 1 year mark, to see. By the way, I call mine a tramp too 😊

[@deannkennedy1795]

how much time do you spend rebounding daily

[@stlounsbury]

@ between 35 and 92 minutes. I never know if I’m going to do more than 35 minutes until I’m nearly through, and then if I feel ok I do another video (KZbin has lots of beginner friendly, low impact, plus size, senior Rebounding videos. I don’t push myself to do the more intense ones. The lupus limits that (oh, I have SLE lupus), and honestly I don’t feel it’s necessary). I also recently purchased that Smart Hula Hoop thing with the ball attached, and I’m really loving that too, because it’s fun and really tightens up my core - I would suggest buying a sweat belt with that because otherwise it pinches the tummy.

[@deannkennedy1795]

@@stlounsbury it’s hard for me to stay in one place for an hour and a half like that I can’t imagine. A walk for an hour is OK but I don’t know. I was hoping more like 10 to 15 minutes ha ha

[@ronaldparvanian6949]

After resistance training I walk 20 to 35 minutes uphillon a threadmill varying the incline and speed. I am 70. Have always done this. Also 16:8 fasting.

[@ScottSummerill]

Called 4x4 training. Found an easy approach is to listen to music. Songs are around 3-4 minutes. One song full out and the next song is rest, etc.

[@madmaxmedia]

👍🏼 The right songs for the high intensity intervals can really help you get through them too!

[@CalicoArchives]

@@madmaxmedia Benny Hill theme song for the win!

[@madmaxmedia]

@ 😂😂😂 Vibes up!

[@aquamarine99911]

Try :"Echoes" by Pink Floyd. It's the entire side of an album!

[@petermoschakis3697]

Thanks

[@Tmwmd]

These are excellent videos that you are making. You are doing a great public service. Thank you

[@swayp5715]

Thanks for all you do ❤

[@perserverance333]

Start out reasonable: 1 min intense, followed by 2 min slow pace and so on. I use the elliptical. Then a couple weeks later, 2 min intense, 2 min slower pace. 4 min intense is very advanced.

[@betzib8021]

Thank you...I was clueless about how to actually do this.😊

[@jayg6222]

So, just the elliptical is sufficient? Or is it multiple exercises?

[@bartonbrown7954]

@@jayg6222 its not the tool, its the intensity. Elipitical is sufficient. Dumbbell circuit is sufficient (probably better), sprints are a good option as well. The key is intensity.

[@applerunner1184]

Who would have thought? - Diet and Exercise!

[@Individualati]

Yep, but nobody can make much money with that advice, from books or otherwise.

[@lindasamantamoralesmadrid]

Great information, thanks Dr Brad.❤

[@MalMilligan]

I'm just starting to add HIIT. 4 minutes at 85% is not happening for me without heart skips. Not full AFIB but starting to have skips. So at the end of walking for 30 minutes, the last 5 minutes I kick it up as much as I can. I'm sure after I have this going for a few months I'll be able to sustain it longer. I have very good lipids and I'm usually 110 / 70.

[@ypmaklaes7218]

1:39 - The 4×4 is the Nordic 4x4 training for VO2MAX, where you are running allout in 4 intervals of 4 minutes. When you are above 55, like me, you should not do this more than once a week. Do milder cardio training like zone 2 training or short HIT on other training days. Multiple Nordic 4x4 training sessions a week is for younger, well trained people.

[@Individualati]

"running allout in 4 intervals of 4 minutes" I don't see how these subjects did that. BMI of 29, waist size 41". Unless they were so out of shape that even minimal exertion raises their HR a very lot, to meet the 85-95% of maxHR. In fact, if the average person with those stats undergoes that regimen, they might very well just provoke plaque ruptures or other events.

[@ypmaklaes7218]

In principle, everybody with enough training can do a Nordic 4x4 training, but people with higher BMI will do it at a slower speed, because they have to carry their extra weight with them. You can start training and lose weight at a very slow rate and exercise with a higher BMI at a good level. I see a lot of those people in the gym.

[@aquamarine99911]

I'm in my mid-60s, and do 4x4 once per week, getting my heart rate up to ~95% of my theoretical max HR. I also do about three 60 minute Zone 2 sessions per week. In the first Zone 2 session a day or so after a HIIT session, my heart is operating efficiently at around 120-125 bpm (80% of theoretical max HR). But as the week ater the HIIT session wears on, I can only average ~115 bpm in my Zone 2 sessions, and while I'm not huffing and puffing, it still feels like more of a slog. Maybe that's normal, and I should just accept it. But it's a lot more fun (and I burn more calories according to my Polar monitor) to be hitting 120-125 bpm while staying in Zone 2. I've considered upping the HIIT session to every 5 days or so. But you're saying that's potentially dangerous for me.

[@gracewhite1601]

No it isnt, Im 64 and love love getting my hesrt rate sky high is middle distance races

[@ypmaklaes7218]

You can always do a short HIT, but a Nordic 4x4 is a very heavy workout for 30 minutes, with 15 minutes on max heartrate, so not suited for every day for ages above 55.

[@samuelbonacorsi2048]

I’ll bet that aerobic exercise is also beneficial.

[@milanpintar]

i’ve had my ldl under 12 for over a year. I feel great.

[@chrism2383]

If you've ever taken a course in Biology/ Science, you learn that if you're going to use a study. You need to site the source, the sample size, who paid for the study, how it was carried out, how long the study was conducted, ect.

[@KJSvitko]

Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly. Make a bicycle your transportation option for short distance travel.

[@gracewhite1601]

Ebikes are not exercise

[@KJSvitko]

@@gracewhite1601 Ebikes are mostly pedal assist. They provide assist on hills. Fully electric ebike have a throttle and can be ridded without pedaling. Pedal assist ebikes are great for older adults and can help keep them active when otherwise they would give up.

[@ronaldparvanian6949]

If one rides a bicycle in the city be aware of vehicles and violent predators.

[@maryangellwalsh]

My son in an a rehabilitation facility due to TBI. He said most people there because of strokes and E-bikes. Motorcycles you need training and licensing to use. E-bikes untrained, unregulated people getting injured.

[@always.wondering.wandering]

This reminds me of a recent study I saw on the Japanese 3X3 Interval Walking done 4 times a week. You walk changing your spped from normal to fast, 3 minutes of each for 30 min. There was an overall improvement in health. Have you read about that study?

[@Deffine]

This have you reaching 95% of your max HR (heart rate) for 4 minutes, its not for the faint of heart. Walking will never reach such a high HR.

[@reynolds753]

@@Deffine But walking then running in intervals would raise the HR?

[@Deffine]

@@reynolds753 Eh, yes? But he described a protocol of fast walking...

[@KJSvitko]

Doctors offices are too casual when taking blood pressure so accuracy suffers. You need to be sitting rested/relaxed for 5 minutes before taking blood pressure. You should not have just had coffee or caffeine in the past hour. You need to not talk or move while it is being taken. You should not have to go to the restroom. Holding your urine to relieve yourself will raise your blood pressure. Your blood pressure changes thru out the day and is impacted by stress levels. It is best to take your blood pressure at home at the same time every day under controlled circumstances and track the results. Too many people have white coat hypertension just from going to the doctors office. Those with hypertension should be encouraged to address this with life style changes along with medication if that does not work. Doctors offices should tell people that lowering their weight thru diet and exercise may have the same result or better than medications. Nutrition and exercise education should be the first option in treatment.

[@Alex-op4ty]

It is. Diet and exercise are the first line recommendations (if people are willing) for people not in a dangerous range of disease. It's also recommended to measure BP at home outside the office for more consistent and accurate measurements

[@WFPB_4_Life]

👏👏👏👏👏

[@richardpellis]

I have to explain this to the nurse every time they take my BP right after climbing the stairs to the office, then getting weighed and having a 5 minute conversation to explain why I am there.

[@petermarin]

Love your approach to this - can you do an overview of Red light therapy soon please??

[@nickwright9064]

Why oh why is it ALWAYS HIIT!

[@Нфт-ц8и]

I hate hiit too 😢

[@carinaekstrom1]

I wish someone would do a study that actually measures the effects of different amounts of fiber, and different kinds of fiber in plants only diets. Everything else being equal as far as types of plants, exercise, etc.

[@MikeW-t6l]

Anything the FDA recommends, I now do the opposite. Health and Beauty Mastery by Julian Bannett is a must-read if you want to uncover the shocking realities of the health industry. It opened my eyes, and I’ve completely changed my lifestyle since!

[@FireOElijahMC]

i heard about that book before i might buy it now

[@johnswolter]

Well being opposite isn't well planned. FDA has some issues but a better idea is to do some small personal testing within reason. Write down our results & try some more.

[@refuztosay9454]

You need to talk about what causes the plac to build up. It’s insulin resistance that’s the cause - the level of ldl. Sure ldl is a component of the problem but it’s not the cause of the condition. This is why exercise works. It works by reducing insulin resistance- not by lowering ldl.

[@JFomo]

Just exercise as you're going to be well ahead of anyone who doesn't exercise at all. Dr Brad is right though, don't go jumping right into Hiit if you've never done anything intense before.

[@rkhealey]

Do we know of the plaque was removed or it just shrank?

[@mbmurphy777]

I hate to be that guy, but studies showing pharmacological methods to reduce plaque size leads to lower event rates doesn’t transfer over to exercise unless the mechanisms are known to be the same. Pharmacological methods may reduce other risk factors for plaque rupture that exercise does not.

[@michaelashby9654]

Why do the mechanisms need to be the same? Couldn't exercise use different mechanisms? Exercise is more affordable, has social benefits, builds lean muscle mass, and reduces insulin resistance.

[@mbmurphy777]

@ yes of course the mechanisms *can* be different-and they probably are. However, the point is if you’re going to infer that one way of decreasing plaque size is the same as another way of decreasing plaque size, then the mechanisms do need to be the same to make that inference. Because it might not be the plaque size. It might be plaque stability or reduced plaque calcification that is the real driver of improved cardiac and stroke numbers. You’re assuming that the reduction in cardiac events is caused by the reduction in plaque size. But there’s no indication that it’s a cause-and-effect relationship. A one percent size drop is pretty minimal. OTOH, a plaque composition/stability change caused by a pharmacological intervention that also happens to be associated with decreased plaque size makes a lot more sense from a mechanistic standpoint. The point is we don’t know when you can’t just make that assumption.

[@Individualati]

@@mbmurphy777 " It might be plaque stability or reduced plaque calcification that is the real driver of improved cardiac and stroke numbers. " Isn't the current consensus that CAC stabilizes, and it therefor reduces MACEs? That's depending on the pattern of the CAC. There's also some talk that K2 might increased events. And btw, the exercisers also reduced BMI and waist size. The process of weight loss has its own benefit, beyond merely having less cytokine producing fat.

[@Asiansxsymbol]

I exercise and am pretty healthy. 🙂🙃

[@faraonbre]

@@Asiansxsymbol Well that's great for you! How does it contribute to this debate however?

[@ivanandreevich8568]

4x4 min max intensity intervals is one of the most painful things you can do to yourself. Compliance will be a problem.

[@antti_kooo]

Yup, the irony is that I'm going to get a heart attack doing that kind of workout.

[@Isaac5123]

😅​@@antti_kooo😅

[@jj900]

Yes it's a whole culture change, seeking to do difficult things and push your body, especially in midlife. I dread my 4 x 4 sessions but feel great after!

[@kacpergierycz677]

Keep up the good job.

[@Nick-zu9sn]

Dr. Brad, why do you never mention Dr. Joel Fuhrman's 'nutritarian' diet? You can gather most of what you'll need to learn about it in "Eat to Live". I'd be very happy to hear your well-considered thoughts regarding this eating plan..to my mind, it takes a more aggressive nutritional approach than the Mediterranean diet. I'd be happy to purchase you a copy of the book, if it would help you to research it. Please reply if your able. Appreciate all you!

[@dj.h7424]

I’m a Fuhrman fan too (and eat nutritarian with a few more resistant starches). Loved his chat with Simon Hill a few months back. However I think Brad, along with a few other channels; Physionic, Nutrition Made Simple and perhaps Viva Longevity are more at the frontier of science breakthroughs, but Joel F certainly has all the basics down as far as I’m concerned!

[@WFPB_4_Life]

To determine if a person has arterial plaque do you recommend your patients get a coronary calcium test?

[@mbmurphy777]

Is the high intensity interval training really the difference maker? Or is it the fact that people are exercising in general?

[@betzib8021]

I ate a diet of whole grains, greens, sweet potatoes, and whole fruit, and one handful of nuts...no oil also no salt or sugar other than in fresh or dried fruit. My tc was never above 150...my ldl was never above 70. Yet i developed hbp and atherosclerosis. I could not regress plaque until i dropped all overt fats...so...no more nuts or seeds. I still cannot drop my bp despite meds and exercise. The med diet mostly slowed progression of heart disease, and did not show plaque regression so i dont know where he gets the regression info re med diet. Perhaps people who had been eating a high saturated fat diet did show some regression...but, as i experienced, all overt fats are harmful to people whose bodies are determined to lay down arterial plaque.

[@matias2309]

What is the error of the measurement?

[@anthonyseddon1666]

not to mention Brad that hiit generally speaking corresponds with an increase in vo2max more so than light/moderate exercise, which as we know is the most significant risk factor for all cause mortality as compared to hbp, blood sugar or smoking 20%/30%/50% respectively

[@mscir]

It sounds like biking with some steep hills occasionally thrown in will work for that.

[@StevenBrener]

Does steep hiking count as a kind of high intensity interval training?

[@waldguy]

If the steep hikes push your heart rate up to 85% to 95% over several repeats then yes. Some people choose a hill and go up as fast as possible, then descend slowly to recover, then repeat.

[@aaronsinspirationdaily4896]

Yes, but heart rate critical element. Some people do it on a treadmill incline wearing a heavy rucksack (rucking). This might be around 20kg or 50lb and 6-7% incline, so very steep. It’s hard, I do it on a Concept2 erg rower. You get better eat it over time and it becomes an addictive challenge.

[@TheCookiecupcakes]

1:54 literally do this exact move on my rebounder. Rebounding is super fun y'all. The only way I can get myself to do cardio!

[@stlounsbury]

I do rebounding nearly every day, wow it’s so fun and I’m so much stronger and fit, it’s amazing. Like in a week, I saw improvements. I’m at it since July 2024 🙏

[@TheCookiecupcakes]

@@stlounsbury It's SO much fun!

[@Skiskiski]

I used to have nose bleeds as a kid. And vitamin K supplement would make them much worse. I guess that my epigenetic makeup, my phenotype, is such that getting extra vitamin K from supplements is bad for me. This is why the good doctor says that because he takes it, does not mean that you should too.

[@franflan1019]

Better yet, don't listen to personal anecdotes on the internet that we cannot verify the validity of, nor should listen to because anecdotes are pretty much worthless.

[@R-sn1ty]

nobody should be popping synthetic "vitamin" pills

[@atomsmolecules5929]

I have a mate who is 62 and has been super fit most of his life and does alot of HIT training. He had a heart attack recently and that he had blocked arteries. Why do you think he has blocked arteries. Thanks

[@PianoPatterns123]

It could be bad diet. To much stress can create to much cortisol which can increase homocysteine which inflames arteries which can cause a heart attack. Perhaps he never took enough time to recover from his intense exercise and wore his immune system down which create a cascading events leading to a heart attack. Maybe he had gum disease or periodontal disease which allowed bad bacteria to get into his blood stream which in turn allowed the bad bacteria to build up plaque in the arteries of the heart. Maybe he had a heart valve defect like Arnold Schwarzenegger had which forced him to have open heart injury. Maybe he was not getting enough B12 and folic acid in his diet which reduced methylation of homocysteine and his increased homocysteine inflamed his arteries leading to plaque build and eventually to a heart attack. There are hundreds of other reasons why he had a heart attack. It’s very complex with no easy answers.

[@mettejensen8653]

@@PianoPatterns123 I have high stress and cortisol but low homocystein thanks to folate and B12 🙂

[@Isaac5123]

Why dont you have a debate with Professor Bart Kay?

[@johnswolter]

I have gMG seronegative variant, not entirely controlled. Add that if your exercise at too high a work effort , gMG "rebounds", it gets worse. So, I have to wonder if HIIT would be an issue. I've found a few KZbin videos. I thought those weren't paying close attention to my particular variant of gMG. Worse yet I have some plaque. Overall this video sounds like what my cardio NP wants me doing now & spread this out over my daily routines. Now I need to figure out the level of effort where gMG starts rebounding.

[@drakezen]

Is that 1% overall or per year decrease? If you exercise and lower it by 1% does it not continue to lower afterwards?

[@ColRubyDimplesManacha]

6 months

[@stevebusam2911]

@@ColRubyDimplesManachadid he say 6 months in the video?

[@ColRubyDimplesManacha]

@ yes

[@drakezen]

@@ColRubyDimplesManacha Would that then imply that it is a 1% decrease every 6 months such that after a few years it would decrease by a susbstantial amount or does it hit a wall?

[@DrBradStanfield]

Quite possibly. This is why in the video I explained that ideally, the study would have continued for a longer duration, so that we can have definitive data. The trend looks promising though

[@jackwt7340]

Which is better, papain or nattogenase?

[@barrykp]

This was super informative. Interesting bits (for me) were: - the helpful exercise was the Norweigan 4x4 (man I hate this exercise) - really vigorous exercise actually made things worse (boo) - even if all other risk factors are good, you will build up plaque unless your LDL is super low (I didn't necessarily believe the opposite of this, but I was surprised, and it's good to know) - vitamin K2 helps as well

[@neilquinn]

I've seen numbers like this but find it hard to believe that only a 1% decrease changes outcomes by 27%. Like maybe if you went from 99% blocked to 98% blocked and it helped keep that bare minimum blood flow keep going? Otherwise just intuitively seems very wrong to me.

[@ДенисВарванец]

Will be interesting to add also tadalafil and nattokinase to the mix

[@alena7393]

Thank you for this video. It would be great if you could give real examples of menu to follow mediterranian diet in another video.

[@PianoPatterns123]

How long did it take to reduce plaque by one percent? I am guessing it took 3 months. Based upon this hypothetical time frame, then we might be able to say that EVERY 3 months we reduce our plaque by one percent, THEN maybe in 9 months we can possibly reduce our plaque build up by 3 percent. In other words, the longer we practice HIIT exercise, the more plaque we can reduce. This is just a theory.

[@joprecious4570]

What about in combination with nattokinase and k2

[@theatreforesight]

Working out with this level of intensity is known to cause atrial fibrillation and other cardiac arrhythmias. The key is moderation.

[@felicisimomalinao1981]

Yes, REHIT [Reduced Exertion HIT] daily is ideal as no there is no damage to the internal organs and muscu-skeletal system.

[@shetaz905]

Could you quote your sources?

[@cb2055]

Brad, can a New Zealand GP prescribe rapamycin for autoimmune desease? Im not asking if its the most appropriate medicine just if it's possible (or can only be prescribed by a specialist)?

[@danguee1]

3:29 looking at the top of that screen, the 1% vs 25% association is for a study that is only looking at LLTs - ie lipid lowering therapies. Not HIIT. Specifically not HIIT (though lifestyle strategies may have been included). I'm not saying that invalidates this Great Hope - just that it is *_hoping...._*

[@aurorealis3249]

Walking is one of the best forms of exercise. I do isometrics while walking (raising arms over head and lower down to chest and do a fly movement). This combination may look like I am trying to fly, however, it is a productive use of time by exercising the upper body while walking. A two for one!

[@chuckleezodiac24]

walking my untrained Huskies is a great workout with the constant tug o' war.

[@davidmanning7912]

From the exercises you mention I think you would enjoy Heavy hands (Dr Leonard Schwartz), there's info on YT and the web generally. He advocated repeated/rhythmic movement with relatively small hand weights ,incl sets of flygts, overhead presses, etc. on the move. Worth a look imv, I found it a very good- and time efficient- way to maintain good stamina, upper body strength and weight control.

[@aurorealis3249]

@@davidmanning7912 Thank You for the suggestion - I will research the info you supplied. Amazing what can be accomplished when we all work together!

[@Deffine]

This training form of 4 x 4 intervals (not actually HIIT like Tabata, which is something completely different) was invented by exercise scientists Jan Helgerud and Jan Hoff in Norway. I wouldn't call this HIIT, although people misuse that word all the time. This is controlled, hard cardiovascular training in intervals, but you dont reach high wattage output like seen in the Tabata protocol.

[@theyetti90]

They themselves call it hiit.

[@Deffine]

@@theyetti90 Yes, i noticed that. And they are wrong. The original definition of High Intensity Interval Training was insanely high wattage with first interval starting at 1000W after warm-up and reaching ~170% VO max like the Tabata protocol (also a misused name by many people). There is nothing high intensity about running at 85-95% HR. It is defined as vigorous exercise.

[@theyetti90]

@@Deffine sorry, this is incorrect. Strictly defined, HIIT consists of repeated bouts of high-intensity effort followed by varied recovery times. The high-intensity intervals push participants to work at 80-95% of their maximum heart rate, while recovery periods can involve lower-intensity activity or complete rest. HIIT protocols typically last 20-30 minutes and have been shown to improve aerobic and anaerobic fitness, metabolic health, and fat oxidation more effectively than moderate-intensity continuous training (MICT) in less time.

[@Deffine]

@@theyetti90 Tf you on about? This issue was settled all the way back in 2007. You cannot do HIIT without enough power output. 95% HR is nothing, its literally nothing compared to high wattage training output. See, this is why we cant have nice things because people destroy what has already been established. Rigorous exercise has nothing to do with high intensity intervals training. Only training like the Tabata protocol on a powerbike is HIIT. 95% HR for 4min is not like HIIT at all. There are so many scams, you literally cant do HIIT even if you ran up a hill, the power output is too low.

[@theyetti90]

@@Deffine what I'm on about is you not knowing the history of hiit, and you don't. You literally didn't know they called it hiit and you don't know what hiit is. I literally just gave you the definition and you're mad because you're wrong. Not that serious. It's okay to be wrong.

[@mattbarnett6156]

Look closely at K2 Vitamins

[@ernencho84]

How to achieve less than 60mg/dl of LDL? Statins? Does it worth it if you already are under 100mm/dl?

[@cbpuzzle]

K2 rich foods also

[@mikeanderson1940]

What are examples of HIT work outs?

[@Revive-Rx]

Thanks for the info, Doc! By the way, your channel is great! Keep up the awesome work! I’ve also got a video about vitamins that help with arterial plaque-might be handy for someone!

[@FelixNL05]

What is exactly the so called Mediterranean diet ? I live in south of France ( cote d’ Azur , on the Mediterranee ) btw

[@badactor3440]

High saturated fat and refined carbohydrates

[@ube4856]

@@badactor3440 Definitely not.

[@ube4856]

Mediterranean diet is daily whole grains, fruits, vegetables, beans, nuts and seeds. Olive oil as the main source of fat. Cheese and yogurt daily in low to moderate amounts. Lean meats like poultry and fish a few times a week. Red meat eaten infrequently in small amounts.

[@badactor3440]

@ube4856 I just had to, couldn't help it. All he had to do is Google it.

[@ddutton4716]

8:52 Reverse plaque with K2? Nowhere in the 2023 paper Effects of Vitamin K2 and D Supplementation on Coronary Artery Disease in Men: A RCT, does it say that.

[@jill-o4m]

hi dr brad.... I don't see how a person with cad can do intense exercise ....this must be for people who have MILD heart disease??if I do heavy exercise I get chest pains and fatigue for 2 days afterward. thank you for your thoughts on this..

[@rickblaine8667]

Have you told this to your doctor or better yet a cardiologist. It sounds like you need to get an angiogram

[@jill-o4m]

@@rickblaine8667 hi again..yes I have been to drs but I don't want stents etc so I have gone veggie and just do moderate exercise for now.

[@didier7868]

Ok but n=30 per group is not much statistically. My experience (HI sports : tennis competition, cyclocross) : it must be good.

[@gemagel20]

What does the 4x4 protocol involve? Does it include running? It seems quite challenging to find a suitable place to do it. Is there an alternative way to perform it at home?

[@avadorfilmindekiagac]

It's easy to perform it at home. Look for Google Play or Apple HIIT applications.

[@givemethejob3293]

Here we go again, on one hand high blood pressure may cause damage to the glycocalyx and edothelial Iining of the arteries meaning cholesterol and foam cells form arterial plaques and now doing HIIT. Which raises blood pressure and heart rate= blood flow velocity which must certainly cause the turbulence associated in damage to the glycocalyx and endothelial cells is going to reduce the issue? The biggest problem Doc is you cannot have the same argument for two outcomes when it suits. As apparently they haven't worked out arterial plaque yet apart from smoking in the vast majority of people. We need to know the mechanism that reduced the plaque? If you reduced the plaque and it didn't dissolve, then it could be unstable plaque and go on to cause a stroke. Its good that they are still studying this but they really don't have the answers yet. The plaque is surely formed to seal the endothelial layer post damage, unstable plaque is more dangerous to the brain. If we don't treat the underlying cause of damage to the artery (source) the rest is just hypothesis.

[@Jammer411]

Gray mate

[@K.J.H_]

@6:00 you said you personally aim for 60mg/dL, does that mean you take a statin to control it or just lifestyle and exercise, and then you keep an eye on it? Im wondering about the risks and benifits of a statin for high risk groups. Especially if you start taking them at a young age (30s).

[@brianbellamy5678]

What's a normal diastolic range, Dr.Stanfield?

[@Asiansxsymbol]

70

[@PneumaticTire]

80.

[@Robert1546_Sea]

Dr Mercola used to say this 20 years ago.

[@dd-dd2co]

So what exercise is that?!

[@Asiansxsymbol]

Cardio and weightlifting.

[@PianoPatterns123]

Any exercise that makes you really winded such as running, boxing, doing burpees, or doing fast circuits on the exercise stations in a well equipped gym. If you are really winded then you are doing HIIT exercises.

[@vitaplast8487]

No video for serrapeptase??? nothing ???? search it please.

[@2cupojoe136]

Tell me about the study. Randomized controlled? Remember Jim Fixx?

[@ninalarisch-haider6987]

Your company does not reply to any email. This is very unpolite!! And I don't know why you cannot send your products to New Zealand??

[@jonnyoneplate]

Reverse burpees👍

[@jakobw135]

What if you have a HIGH BLOOD PRESSURE problem and you tried everything from - exercise, diet, blood pressure medication, meditation and even isometrics? Now what?

[@tommills7006]

Keto - low carb, intermittent fasting

[@jakobw135]

@tommills7006 Is there EVIDENCE that following your suggestion actually WORKS?

[@tommills7006]

@@jakobw135 it works for me for weight loss. First stop all sugar, it is toxic. Stop eating seed oils, replace with olive oil, lard, butter. Main foods: fat, protein and vegetables, reduce carbs. Reduce the hours of the day that you allow yourself to eat. I find taking berberine supplements twice a day with food suppresses my appetite. Online Dr's I listen to include Dr Paul Marik, Dr Sten Ekberg and many more.

[@tommills7006]

@@jakobw135 It works for me for weight loss. Check out Dr Paul Marik, Dr Sten Ekberg, Dr Aseem Malhotra and many others.

[@DomainAspect]

@@jakobw135definitely not, his diet recommendation is causative of plaque build up. High fat diets like the ones he implied aren’t good for health in the long term.

[@davidm6541]

With these "revised" recommendations for LDL and blood pressure, pretty much the entire adult population needs to be prescribed a statin and a BP medication.

[@The_Savage_Wombat]

The people exercising in this video probably don't have to worry about plaque in their arteries.

[@Dori_1111]

1%?? I doubt this is not within the margin of error. We need stronger data. No doubt that exercise is important, but I think this study is weak imo.

[@martymcfly6411]

Fasting will clean your whole system out. Just make sure not to binge during the feeding window thats not healthy either.

[@victoria256r]

Whatever FDA says I try to avoid it. I found myself in this rabbit hole of so many industry lies when I read "The 23 Former Doctor Truths". Its no wonder why Doctor left her career.

[@jerryh2954]

I added all main stream media and 2015 to 2022 social media to the list of people not to believe.

[@dj.h7424]

Bought Likes job.

[@stefanhenratter7196]

This reply is created by a bot, has fake likes, and promotes a scam book by a „PhD“ who simply doesn’t exist. Don’t fall for it.

[@FreeFromAllThings]

So only bacon on sugary soda then?

[@normanwei529]

Russian bot be gone

[@mcnoodles76]

Isn't there data to suggest that are problematic LDL levels are only so when considering ratios of Triglycerides and HDL? (High LDL:low Triglycerides might not be cause for alarm/intervention). Question, not a statement!

[@reynolds753]

Interesting! Any studies on this you can mention?

[@mcnoodles76]

@reynolds753 as for studies, nothing specific on hand. I've been interested in this for years. I've pretty high HDL & LDL but have always had very low triglycerides. Doctors always caution me for my cholesterol levels. Had one endocrinologist tell me I'd live forever, lol. There are a bunch of ratio calcs online. I'm not saying it's simple. But it's not as simple as total ldl as i understand. 'High intensity health' channel just dropped a video on that with a recent study. Hope it helps

[@reynolds753]

@@mcnoodles76 thanks similar numbers. I’ll check out high intensity health

[@whatthefunction9140]

Thought you said Slash your wrists even further

[@harmonyrose856]

"Lipid-lowering therapy had to be used for at least 6 weeks before inclusion in the study. " --- This is a poorly constructed study.

[@WatchInVR1]

Funny that a junk food add pops up right after this video. Which voice should I follow now?

[@antea9055]

I wonder if extra calories burned causes this improvement?

[@ThoseStairsTheFirst]

Where's the evidence against starchy vegetables? That's Nonsense.

[@zombi3lif3]

Mediterranean diet implies a diet rich in whole food plants. But you don't name the content of the low fat diet. Without any context to what the low fat diet was made up of, it's not enough info to claim it was the higher fat content of Mediterranean diet, that made it better

[@galaxymetta5974]

Older folks need to moderate Hit. I did Hit for one year and ended up with heart palpitations and exhaustion.

[@FJano12]

Just over 1 percent lol

[@PianoPatterns123]

One percent over every 3 months ADDS UP.

[@sgill4833]

Ldl doesnt cause plaque, inflammation does.

[@BrisLS1]

Good point! I think that is why he said not to start too intense right away. Because your body will respond with inflammation due to the damage you do to it.

[@Vincent-fv1ch]

I have hypoglycemia and this is horrible advice for me!

[@mandograssable]

Sorry, 76 years old and can't do it!

[@derekcraig3617]

many people your age have started getting off the couch. but hey, living a life of no exercise was a bad move on your part

[@mandograssable]

@@derekcraig3617 I owned a gym and exercised all my life until things started to wear out and now my back and hip will not allow it. I walk about 2500 steps a day and that is all I can handle. I have neuropathy all over my body and it is a pain to walk.

[@KJSvitko]

Most elderly people have problems getting up off the floor. As a child you spend a lot of time on the floor, adults do not. Doing yoga / stretching exercises on the floor can improve balance, mobility, flexibility and the ability to get up and down.. Just getting up and down to the floor in a controlled manner is difficult for many older adults. Play with your children on the floor. Bend over, get down and pull weeds in your garden. Play with a pet on the floor. The more effort you make to work on balance and flexibility will pay dividends as you age.

[@Asiansxsymbol]

Just enjoy your life and whatever's left of it.

[@ube4856]

You don't have to do this type of hiit workout. Do what cardio and resistance workout you can safely do. There's a few people in their seventies who started working out that I've come across online. Look up what others have done. And search for advice specific to you. And make sure you do things safely because there's no point in risking injury and having such a set back. But you most definitely can work out, get fit and get the huge benefits. Don't listen to the naysayers. Like I said, look up other people who have done it and are doing it. Good luck!

[@pimacanyon6208]

how low is the "low fat" diet? I looked it up: 28% of calories from fat. hahahahaha! that is NOT a low fat diet. A low fat diet has 10% or less of its calories from fat. So that study is crap in my opinion.

are you realy banging on about saturated fat? we know that animal fat is not a problem for the human body , we are made from it and need it to build anything important in the body.. and colesterol ? does not matter . obesity and diabetis matters .... eat your butter eggs and steaks , that is what we always did and heart atacks was not a problem ..

[@LanceHarvey777]

That's great news for exercise having a direct impact on build up. A much faster way to clean the arteries out is to go on a ketogenic diet, particularly carnivore. People that have been on Carnivore diets for a year or more have CAC scores of zero. While their LDL has elevated. There's a new study being published in January of 2025 in the international Journal cardiology. One of the findings is that LDL has no impact whatsoever on heart disease. In fact diabetics who get heart disease more often have on average lower LDL scores. All of that to say, if you're concerned about your arteries the fastest safest way to clean them out is to go on a ketogenic or carnivore diet.

[@akosmolnar8696]

lol

[@basfinnis]

Complete rubbish

[@nordblut666]

What? We have meta analysis with almost 60.000 participants which showed the exact opposite

[@tomgoff7887]

Sounds like slow suicide. In any case, uncalcified plaque is more likely to rupture and cause major problems than calcified plaque. Turning cacified plaque into uncalcified plaque will increase risk not reduce it. Question What is the diagnostic value of a coronary artery calcium (CAC) score of 0 to rule out obstructive coronary artery disease (CAD)? Findings In this cohort study of 23 759 symptomatic patients with obstructive CAD, the prevalence of a CAC score of 0 differed markedly by age group and ranged from 58% in patients who were younger than 40 years to 5% among patients who were 70 years or older. The added diagnostic value of a CAC score of 0 was small in younger patients and greater in older patients. Meaning This study found that a sizable proportion of obstructive CAD occurred among younger patients without CAC.

[@JediStockTrader]

@@basfinnis you are clueless. There is an actual doctor that reversed his heart disease this way along with weight loss and exercise.

[@jasonito23]

Using the Mediterranean diet is a cop out. It´s the fruits and vegetables in the diet that are making the improvements. I say cop out because the diet should be whole food plant based, but they know people won´t stick to that diet.

[@mbmurphy777]

If it were the fruits and vegetables that make the difference, then eating the fruits and vegetables eating an omnivore diet should be fine. Of course we don’t have the evidence to say.

[@ilia2178]

Using the Mediterranean diet is a cop out. It´s the organic meat in the diet that are making the improvements. I say cop out because the diet should be animal based, but they know people won´t stick to that diet.

[@tomrobertson3236]

Opinion over double blind random studies