Is Exercise a Magic Bullet for Longevity? | Daniel Lieberman

[@PedroEsteban]

Exercise, nutrition and overall good habits have improve my life a lot. I don't know if I'm going to live longer, I just know I'm living better, and that's the best thing ever.

[@rezamohamadakhavan_abdolla8627]

Exactly. You have better quality of life

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@martykerns3802]

Compression of morbidity: shortening the length of disability before death.

[@ClarkKent71]

I'm 92 and walk 10 miles every day. At the end of the week I'm 70 miles from home and don't know where I am.

[@joeblack888]

are you kidding?

[@m.toddbounds3008]

Geez

[@tumekeehoa3121]

Luckily you walked 70 miles from home rather than 70 miles away from home 😀

[@frankgradus9474]

there's many a true word spoken in jest

[@aaron___6014]

Dude, that's hours. You need social interaction with people who respect your opinion.

[@thebrocheckclub1777]

Slow jogging is my go to. At 60 I don't need to injure myself but just 30 mins a day of slow jogging sets me up for feeling energized and bullet proof for each day.

[@ToniMacAskill]

Active grandma here: I LOVE the active grandparent hypothesis!! 😍

[@longevitycoach1573]

MEAT is the best for longevity according to science.

[@PWDr93]

​@@longevitycoach1573I tell people the same thing, but when they ask me for proof, I just tell them to believe me because I studied MEAT. Do you have any advice for convincing people that MEAT is best for longevity?

[@lazur1]

@@longevitycoach1573 Meat-eaters just FEEL old:^)

[@longevitycoach1573]

@@lazur1 but meat eater stay young and healthy.

[@vilvismargots5937]

@@longevitycoach1573 carnivores never age because they die young ☠

[@peterz53]

Thanks for this! 70 yo. After 12 years of WFPB and 15 years of daily walking (5 to 6 miles per day) and a bit of other activity, I can see a clear divergence with many in my cohort as we all accelerate towards oblivion :)

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@peterz53]

@@ThatVeganTeacherKZbin Yes. I don't buy leather goods either. But sometimes wonder about the environmental impact of these replacements, so in final analysis I just try to consume less overall.

[@VidyadharanRaman-cs4qu]

I am 79 years old from Kerala India.I express my gratitude for the wonderful benefits of exercise 21 minutes a day.Thank you Doctor.

[@mohansequeira3236]

Enda maashe id,,21 minutes? lolzzz

[@TheCoppergoat]

Do everything in moderation and live a balanced life. I'm 62, walk one hour a day three times a week for physical health, do my hobbies which makes me happy and look forward to doing it, I work 2 days a week at a job I like and makes me connect with friends / people for social network, have free time with family, etc.

[@BK-gh9us]

What is amazing is how general American society equates regular aging (i.e. adulting) with being sedentary. I live in a suburban, middle class, fair weather environment. On my block, I'd say about 15% of the households do I see out and about (walking, exercising). Even within my circle of friends and family, I'm considered odd because I walk my dog for a hour daily without fail.

[@nelson6702]

Yes. For some reason so many look on exercise as eccentric. It helps them not do it.

[@Longtack55]

I bet your dog appreciates it too. My 81 y.o pal has lost motivation to do "anything" and ascribes it to "normal aging." Screw that!!

[@susanmeisels8692]

Dr. Lieberman is an excellent communicator and teacher. Thank you for having him on. Also, love the new name Viva Longevity!

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@thomasroeder1]

I saw the sad news about Chris Hoy this morning. An Olympic athlete, who's dedicated the entirety of his adult life to fitness and physical performance, was diagnosed with terminal cancer at the age of 47. It's an unwelcome reminder that no matter how well we take care of our bodies, our health (good or bad) often comes down to the luck of the draw. We should do all we can to minimise risk, and regular exercise is a big part of that! although I would definitely say that diet is a bigger factor regarding longevity

[@Viva-Longevity]

SO heart-breaking... 😞 For people interested in the story, here you go: www.thetimes.com/magazines/the-sunday-times-magazine/article/chris-hoy-terminal-cancer-wife-interview-0rpw9h0l7

[@carbrock.2854]

According to BBQ magazine, he is "hugely passionate" about barbecue. Perhaps too much, eh?

[@petermaharajh2088]

Stress - there is the 7th bullet

[@jamesbarker7145]

My dad was pretty active, died of cancer at 72. My mum was pretty active, has dementia at 72. Luck and genetics pay a huge part. Would it have been worse if they were not pretty active? Probably.

[@patty109109]

@@jamesbarker7145 my dad died a decade before his father. My mother is also going to die at least a decade before her mother’s age. Both of my parents were/are not active, and consume bad food and buckets of alcohol. I have successfully used them as a guide on how not to live.

[@swimbait1]

I’ve exercised most of my life regularly. I’m now 62 and feel pretty good but I’m definitely slowing down and getting older. I walk an hour outside 4x a week and do resistance training 4x a week

[@cal6610]

I always like the talks that I can TRUST and GETS TO THE POINT.

[@cnk177]

From Kenya. I am 62 and do an hour's powerwalking every other day. Outpace all ages on the track and that is fun! However, I keep a keen eye on any pains and aches - so far none. Great shape, lost lots of weight (weight down to my 20's). Feels great - healthspan above lifespan!

[@americoveloz]

Thanks for putting all those charts from the studies, it helps a lot to understand the science easier! Great work.

[@sudd3660]

no one said exercise is not important, but more information about reasons to do exercise is good. to be healthy you have to everything right, eat healthy, exercise enough, live in a good environment. and not destroying the planet we live on..

[@MaynardsSpaceship]

Sleep!!!

[@SuperAngelic5]

Less stress...hard to do with the nature of work these days.

[@sudd3660]

@@MaynardsSpaceship yes, sleep is important, but that comes when the rest is in order. related to the environment, things like noise, pollution, bed and so on.

[@elliotpollard9083]

I think trying to do everything right can lead to failure. Try and be a little bit better at something every day and find a process you enjoy. There may well be an optimal lifestyle, but there's no point doing it for three weeks and falling in to old habits.

[@sudd3660]

@@elliotpollard9083 there is always a point in trying. you have to try before you succeed. otherwise you are just waiting for an opportunity and not getting anything done. while the rest of the world burns and you are not helping anyone.

[@christopherwall444]

I love this video! 67...I do sprints ( i.e hard running) as a mix in for exercise...clinging to my younger self with my fingertips

[@Viva-Longevity]

Thanks! I'm 71 and I had a mindset on my 70th, thinking okay-this really is old. Maybe stop with the skiing and stuff? But after having such a great time skiing and all the rest, I'm thinking hold that thought until I'm 80.

[@christopherwall444]

@@Viva-Longevity Definitely keep going with the skiing! I have kite surfing #1 on my want to learn list...I've participated in some nationally sanctioned track meets just because..60 meters/ 100 meters ..age group appropriate. Mainly realizing the value of hard running. I do about 16 40 yard sprints 3 times a week. Fast no .but fast as I can. I loved this video presentation! Learned some things and was also very motivating...clear and straight forward. Aging from the neck up out of my control but from the neck down very much in my control...as I see it.

[@peterschmidt7409]

A stool with three legs never wobbles. It's best done with three parts: exercise, healthy diet and an active livestyle.

[@alwayslearning7672]

The problem with us humans is that no one can agree on what constitutes an active lifestyle, exercise and healthy diet.

[@ube4856]

@@alwayslearning7672 The real problem is that most people agree on most things when it comes to what constitutes an active lifestyle, exercise and healthy diet, but most people use the small percent that we disagree on to either not be consistent about what's healthy or to not commit to anything at all. Even among vegans Jeff Novick said years ago at a conference with a bunch of vegan doctors, in response to a woman asking about how much should nuts and seeds should be in our diets since they disagreed - he said, we agree on 95%, but people get hung up on the 5% to the point that it keeps them from focusing on the 95%. I immediately saw this in myself, personally. There's so much that we do know and agree on, if we did that with all our might, we probably would be 80-90% there.

[@arckocsog253]

Yea, nobody really knows what a healthy diet is. Mediterranean? Carnivore? Vegetarian? Vegan? Low fat? Low carb?

[@DP12356]

I just love Lieberman. So good to have someone who can be so well informed and clear, as well as intellectually honest and disinterested.

[@user-yk1cw8im4h]

Disinterested?

[@qvash8517]

Not magic but a very important step in the right direction along with diet and social connection

[@silvertoothpick]

What a great joy it is to learn from a brilliant mind like Daniel Lieberman. That was 15 minutes remarkably well spent. I’m going to double down and watch it again. Thank you for these great videos.

[@RobFomenko]

66 and loving my exercise regimen... eat well. sleep well and exercise. living in Thailand and loving my life. not sure if it will give me extra years but it sure gives me an improvement on whatever time I have left. currently working more in bodybuilding but need to improve my cardio to get rid of the rest of my belly fat. using a personal trainer is great if you can work it out financially.

[@Kitiwake]

Fasting...it takes practice but it is number one in getting rid of body fat.

[@Hollysuzette33]

I'm so thankful to you and your guests for giving us these gifts of knowledge. Your works are good.

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@KEN-x2z9k]

Age 86 here; light workout throughout the day, from list of about 20 exercises. Thanks, Dr. Lieberman!

[@kimalexschwartz]

I completely agree that physical exercise significantly enhances both your quality of life and health span, and can even contribute to a longer lifespan. To achieve well-rounded benefits, it's essential to engage in three types of exercise: aerobic (such as running or cycling for cardiovascular health), anaerobic (like strength training for muscle growth and metabolic health), and incorporating daily walking to maintain activity levels and support overall mobility. However, it’s important to understand that achieving significant weight loss through exercise alone is highly challenging. For sustainable and meaningful results, combining exercise with a calorie-conscious diet is crucial. This means adopting a balanced, nutrient-rich diet that creates a caloric deficit, allowing your body to tap into stored energy and facilitate fat loss. Together, exercise and mindful eating create a powerful synergy that enhances fitness and supports lasting weight management.

[@Viva-Longevity]

I'm seeing data that engaging in sports like soccer or tennis into old age is actually the most effective for aging. Are you seeing that? The hypotheses seem to be fun, coordination, social, natural movements in all directions, and perhaps people of higher income engage in them. 🤷

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@olgakim4848]

That fifty dollar manual treadmill I bought through craigslist in 2008, is one of the best purchases I’ve ever made. I still use it almost every day. But I’ll probably upgrade to maybe a WalkingPad treadmill soon. Great video!

[@fatfatthewaterrat5010]

Great talk. To me it’s not about how many more that I live. It’s about how well I live them

[@jackschitt6235]

I started in Taekwondo at 15 and was very impressed with the Korean master who had started training at 7 and was an 8th degree black belt. Fast forward several decades and I saw his obituary in the newspaper. He didn’t live any longer than the average and physical activity was a big part of his day for his whole life. Then someone told me that he was a smoker and had died from lung cancer. One of his all star competitors got dementia at 61 and died at 64. His long term right hand man who was a city police officer had to get hip replacement. People who really enjoy running or weight lifting are notorious for overdoing it. It's the old too much of a good thing itis!

[@lazur1]

Competition requires exercise beyond healthy levels, & elite performance seems to go hand-in-hand w/unhealthy off-time stress-relieving activity The long-lived men I've known didn't follow specific health rules, but had jobs they enjoyed, & happy families. They weren't best@anything, but pretty-good@almost-everything, from sports&music to carpentry&plumbing.

[@chewiewins]

Exercise alone never been enough and even when optimal is second to nutrition and eating. Eat right, then exercise right then sleep right in that order of priorities.

[@lazur1]

@@chewiewins Every good habit can have a major effect. I’ll use the example of a man who eats junk food , doesn’t exercise except for playing golf, rarely gets enough sleep, and is quite overweight, yet he’s 78, and has the energy of a 10 year old. I must assume that this is due to the fact that, in his entire life, he’s never had an alcoholic drink, never smoked a tobacco product, and never taken any recreational drug.

[@chewiewins]

@lazur1 Sorry to say, even eating bad and never exercise, seen diabetics live to 78. Plus not about lifespan but HealthSpan Eating, moving and sleeping right can get HealthSpan into 90s and more.

[@lazur1]

@@chewiewins I wasn't referring to a man who lived to 78, but rather man who, at 78, has more energy than most 40yr olds. You'd know who I mean, of you stopped a minute, instead of responding.

[@Onnitfan1]

His book, "The Story of the Human Body" is a game changer.

[@Veganbutchershop]

My moms entire family all struggle with type 2 diabetes but not my mom. She is the oldest of 9 kids age 83 and has had no issues with diabetes or CVD issues and i think its becsuse she started doing aerobics in her 30s and continued to do it until recently because of hip and back issues. So now she does walking and silver sneakers. She always stayed healthy and thin and ate the standard meat and local garden vegetables with moderate fruit mainly in season. She never smoked and drank a glass of wine pretty much daily with a meal.

[@lazur1]

Recent studies suggest aging isn't a slow, gradual process, but rather, the accumulated effects of extended bed-rest associated w/illnesses&accidents. Assuming some situations can't be avoided, the solution lies in behavior after recuperating. IE: THIS is when exercise is MOST important, (& often when no exercise is done).

[@ericjeshiva6989]

I love your videos Chris. One of my favorite KZbin channels.

[@Viva-Longevity]

Thank you, Eric. I didn't know how this one would go down given that it's a talk and not a discussion. I've recorded a couple talks before & one was very popular and the other got ignored. 🤷‍♂️

[@justinw1765]

There is some growing evidence that one can over do resistance/weight training, and if so, it will reduce longevity. Sometimes I wonder though, is it the exercise itself or the overall lifestyle of the people doing it? Many of the people really into weightlifting are men, and many are eating many calories, A LOT of protein (often large amounts of animal protein), and sometimes even taking exogenous hormones and peptides to put on as much muscle mass as possible. I'm not talking about the professional body builders/mass monsters though: these eat so much, take so much gear, etc, that many die by the time they are 55 (plenty even in their 30's and 40's), and clearly it is more of a lifestyle than just an exercise thing. I'm talking about the everyday, more average person into lifting. To be on the safe side, it might be a good idea to approach resistance/weight training in a moderate way, and put more focus on aerobic exercises like hiking, jogging, swimming, etc. I think both are necessary, but need to be in the right proportion for optimal health and/or useful longevity.

[@Viva-Longevity]

I'm quite interested in the research coming out that actually, sports like tennis seem to lead to the longest lives. I had a former pro tennis player turned cardiologist turned president of the American College of Cardiology give a talk about that two weeks ago at TEDx Boston. Sports are fun, social, involve coordination, keep you slender, get you to think, move you in all directions...

[@justinw1765]

@@Viva-Longevity Yeah, I work at a school and regularly play basketball or throw around a football with my students. It's really the only exercise I get most of the time unfortunately, as I work a full time job and two part time jobs. I jog occasionally, but its not regular enough. I'm starting to try out "exercise snacks" like doing body weight squats, pushups, etc when I can fit them in. Tennis is really fun; one of my favorite sports to play.

[@Viva-Longevity]

@justinw1765 You know, reading Dan's stuff and talking to him, plus our longevity conference, has got me doing exercise snacks throughout every day, instead of going to the gym for 45 minutes every third day. I rotate what I do: pushups, pullups, and curls one day throughout the day, squats and abdominals and twisty bands another, etc. I feel better during the day instead of sitting too long. Maybe it's just psychological, dunno.

[@justinw1765]

@@Viva-Longevity Thank you for sharing that. Cheers

[@pedro.almeida]

And I feel the trend in the endurance crowd of ever increasing glucose and fructose consumption per hour, sometimes while also supplementing with exogenous ketones, can't be good in the long run. We have even recreational athletes training their gut to allow 100g+ carbs per hour. They are super fit for their age, but can't stop feeling this is not good longevity wise.

[@chuckkolb1270]

excellent, vibrant, energetic presentation - the best kind. Thank you

[@auctionmusic]

The main thing about exercising is to keep doing it. Many/most start out with high spirits and heavy exercise, only to quit down the short road. To avoid this when you start, do not actually exercise, just go through the motions. No stress no strain. This tells/tricks your brain into thinking this activity is painless. Gradually increase your activity over time. For example, if weight lifting, lift just the bar for 30 to 90 days first. If stationary cycle pedal for a quarter mile resistance level 1 to start out. Do same slow start. Gradually increase distance/resistance over time. if you want to be a runner and you are overweight, use the cycle to lose the weight first, and to also exercise legs hip ankles. In other words prep for harder exercises. You cannot become a running by running, You cannot become a hiker by hiking. Your workout should be moderate strength training and aerobic (running, aerobic classes, recumbant cycle (my fav I call it the miracle machine) whatever you like.) Days off are as important as days on. Go 3 days in a row max, then take a day off. Take two days off in a row max. Vary over the weeks so that, for example, sunday is not always your day off. Once a quarter take a week off, no exercising. You may prefer to go to the gym, or to have a home gym. Or combo. Whatever you like. As you become fit you will be tempted to measure your fitness with racing. This should be avoided no exceptions. You will only injure yourself, push to hard, and you'll just quit exercising in the end. Record what you do on a calendar is important to monitor your activity, especially in the early years. Of course avoiding a poor diet, smoking, drinking, whatever is a must. I've been working out since 1986, and all that I'm saying here I have practiced/am practicing. Good luck.

[@Parker_Miller_M.S.]

There are really no downsides to having a higher VO2 max or having greater muscle strength. Just aim to be the fittest version of yourself possible with a combination of lifting and cardiovascular specific exercise along with a health promoting dietary pattern and keep that up for decades. Relatively Simple concepts that aren't the easiest to do but we have to try

[@lazur1]

@anathamonIndeed. Additionally, a large portion of the intensity &/or volume that falls between the most beneficial & outright injurious doesn’t stimulate enough additional benefit to be worth the time & effort.

[@Parker_Miller_M.S.]

​@anathamon hypertrophic cardiomyopathy or a hypertrophied left ventricular from high blood pressure are not the same as athlete's heart. I'm not familiar with any data showing a relationship between endurance athletes with larger hearts and elevated risk of death or heart disease, but we consistently see an inverted dose response relationship with higher VO2 max and lower all cause mortality. Similarly, being as strong as one can in the gym doesn't have the same level of risk as contact sports. Injury rates for lifting are between 4-5 injuries per 1000 participation hours which is similar to gardening. Meanwhile, football for example is between 60-70 injuries if memory serves. Catastrophic lifting injuries are even less common. Point is, the vast majority of people don't need to worry about either of those concerns because not enough people are doing regular exercise to meet the guidelines anyways.

[@jeffreyjohnson7359]

I think there's an upper limit for resistance training. Health benefits seem to max out at 30-60 minutes a week, and start to reverse at 220 minutes. There doesn't seem to be an upper limit for moderate aerobic exercise. Not sure about vigorous or HIIT exercise.

[@lazur1]

@@jeffreyjohnson7359 Yes. Subtracting socializing, spotting others, over-long rest breaks, unnecessary stretching, & more than necessary warm-ups, it's rare to witness more than 20min of challenging work done. A natty'd never recover from 220MinPrWk of real work..

[@Parker_Miller_M.S.]

​@@jeffreyjohnson7359can you reference some data showing 30-60 minutes of resistance training per week maximizes benefits? I'm not convinced by that hypothesis given the broader body of exercise science literature indicates a dose response relationship with volume of resistance training and strength as well as hypertrophy. And knowing that having greater reserves of strength and muscle facilitate better outcomes in illness, it doesn't line up that 30-60 minutes per week would maximize benefits. But hey if you've got some really solid data I'm willing to update my priors

[@bentaprop]

Thanks Vivas! this one is really great

[@The10thManRules]

The aggressive pursuit of comfort and leisure is what's prematurely aging and killing people. Maintain a comfortable level of athleticism throughout your life so you can grow old and still be strong and agile, not weak and fragile. Agile. Not fragile. For as long as possible.

[@nonewherelistens1906]

The best exercise is the one you'll do regularly. Mine are pickleball, gardening, and fly-fishing. If you think fly-fishing is not exercise, try walking a mile in chest waders to get to the good water.

[@erik_1953]

With 71 I started playing badminton again, although I walk with my dogs 10km a day since retirement. I couldn't get up the stairs after my first day playing badminton again. Now, a few months further, playing reasonable again, I realize I have to start playing chess again. It is not about growing older but feeling good. And I don't need to always win a competition.

[@jp7357]

Completely agree. Exercise may not help you lose weight but it sure keeps it off.

[@slimsloth243]

At 70, I exercise regularly because I enjoy it. But I have never believed it will make me live longer. But it does make me able to do a few physical things that my age mates can't. If exercise was really all that great, workers in construction, maintenance, cleaning services etc. would outlive us all. I've seen profiles of hundred year olds and I've never seen one that was a marathon runner. Arnold Schwarzenneger has had multiple heart surgeries. You know what he does now? He eats a diet of plants.

[@Viva-Longevity]

So we interviewed I-Min Lee, colleague of Dan's, who specializes in exercise and longevity. She had many things to say about why exercise on the job isn't as longevity-promoting as exercise for fitness. Not intuitive. We'll post that interview in a few weeks.

[@Arugula100]

Arnold is still alive. Age 77

[@AB-su7jt]

Arnold's heart problems are genetic, he would have needed those surgeries regardless

[@GlennMarshallnz]

​@@AB-su7jtGenetic? Roids related damage is not genetic. 🙂

[@AB-su7jt]

@@GlennMarshallnz You slow? He literally has bicuspid aortic valve which is hereditary and is what killed his mother and grandmother too.

[@beachesney7920]

Yes - 75 next week and daily yoga has been my fountain of youth - yay namaste ❤

[@WFPB_4_Life]

Wow, what an informative video. I loved the way Dr. Lieberman explained all of the benefits of exercise. 👏👏👏

[@zardoz7900]

Yes, exercise buys you more time so you can focus on something and do something with your life.

[@SilverFan21k]

Longevity for all. 💜

[@darrylschultz9395]

"Yes! Let's raise our glasses for a toast to longevity!".Glug glug glug-"Again!" Glug glug glug! "One more time!". Glug glug glug. "Aaaaarrggghh!"(falls down dead).😢😅

[@themountainsandthesea4121]

Good morning and have a good week. Looking forward to this one.

[@MaximilianoCambiasso]

This is a masterclass, super clear, direct and important information! Thank you so much for all your amazing videos and work, oh! i love Viva Longevity name too :) hugs and blessings from Argentina

[@ediemerrill3066]

The Story of the Human Body is an excellent book. I listened to it while I walked daily and I learned about it from your channel. I highly recommend listening to it while exercising and adding life to your years ❤

[@milesclark2966]

Dr Lieberman at 9 minutes in was talking about the study with the active Danish young people sitting on the couch for two weeks and ate the same diet, but no mention on what they were eating to gain that weight.

[@Viva-Longevity]

I linked in the description what I think is the paper he was referring to: The diseasome of physical inactivity - and the role of myokines in muscle-fat cross talk by Bente Petersen pmc.ncbi.nlm.nih.gov/articles/PMC2805368/

[@lazur1]

If the most physically-demanding activity one engages in doesn't challenge their strength or endurance, it will BECOME challenging as one ages. We should make exercise the hardest part, by far, of our week, & make the rest of the week seem easy by comparison.

[@mikafoxx2717]

Totally. Older folds struggle to get out of their chairs when they do. If they kept exercising, people in their 80's could do dozens of deep squats in a row. I mean, my gramps is 77 and he's still splitting firewood, cutting trees, deadlifting wet log rounds, and more and weighs 150lb. Even despite smoking a few cigarettes a day, it's done his health span so much benefit.

[@xanxus8272]

Great presentation by Dr. Lieberman!

[@jasonz7788]

Great video thanks 👍

[@MatthewCastro]

That was great, I wish more people believed in exercise

[@dionysusnow]

I don't know how much longer I will live by exercising regularly, but I do know how much younger I feel when I exercise regularly. regular

[@brianrichards7006]

Abstract: Exercise is beneficial.

[@scottsutoob]

My high school human physiology teacher's favorite catch phrase was, "The human body is geared for stress." This was almost 50 years ago. So this information is not new but it is also quite ignored. One thing he did not mention in the many examples of repair and benefit is the effect of physical stress on the bones. This stimulates the osteoblasts strengthening the bones.

[@geoffclarke3796]

I've always been active. I run 5 times a week as well doing strength training and some walking. I mix it up a little with tennis in the summer and occasional bike rides. Exercise so good for my mental health and maintaining a healthy BMI.

[@jayjam9106]

Pure gold. Thanks so much 👍👍

[@TheBertiebean]

Excellent as always thanks for all your efforts Chris 👍

[@DeputyChiefWhip]

All the oldest people I know are Emotional Positive, they eat low to no processed food and are lucky when it comes to illnesses. They all have a passion for their lives, they love family, they love days out and are active creatively or have a routine. All live with or interact with younger people, daily. None of them are fit, but all are healthy.

[@TheSuperDoum]

love the coffee spill analogy!

[@bryanbadonde9484]

I think he made a distinction between physical activity and exercise at the start, and then conflated the two at the end by saying physical activity when he meant exercise!

[@ArticBlueFox96]

Quite a bit of this information about exercise is described really well in the book "Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy" by Herman Pontzer.

[@krista9835]

Fantastic - once again! Thanks so much, Chris!

[@chw252]

Great piece!

[@nelsonv741]

Excellent coverage of this topic! Thanks!

[@dgib1694]

I abhor the relation, causal or not, between our social mores and evolution. Alas many love it

[@shaqisumari304]

Judging from my overweight dad at 83 , without major cardiovascular diseases , it is financial freedom he had at retiring at 56 yrs with 3 kids at Uni and 1 just starting school. Financial burden stress is the main killer to longlife sustainability , cheers, cheers DebtFree and Fatfree thats my goal

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@emilykestrel5446]

Well I just ran my first half marathon today so I am hoping exercise is good for us…because right now, my body is telling me otherwise.😂

[@1SevenFive]

It’s good to a point, but after that diminishing returns. Half-marathons make you fitter, but not healthier. Personally I don’t understand the point of such long runs, seems boring and just wears down your body over time.

[@emilykestrel5446]

@@1SevenFive I agree with everything except the boring part. Running is like a meditation for me. I do it mostly for my mental health. It is very hard on the body, though!

[@udarpavarota396]

I remember Cyrus Khambatta saying something like diet is 90% and excercise 10% of your being healthy.

[@jeffreyjohnson7359]

I think that's way off, more like a majority for exercise.

[@dj.h7424]

Cyrus is great, but that comment may have been in context of type 1 diabetes.

[@lazur1]

Fair to say genetics, clean food, water, air, & sunlight provide virtually 100% of health, but health is NOT 100% of longevity. You could have a perfect blood test, no diseases & no deficiencies, but waste away to death if you never exercised.

[@editaatteck9587]

Thank you for sharing this beautifully articulated, common sense message. Everyone can relax now and enjoy daily moderate exercise 😊

[@mrpink6022]

"Motion is lotion...Move to improve" JACK LALANNE

[@Longtack55]

50 years ago in my 20s I was pretty fit for road cycling, cycling to Lyttelton over Evans Pass to work some days in 45 minutes. I did it again today for the first time in 20 years - in 50 minutes. Woohoo! Before seeing the Homer Simpson cartoon lying down after beers and chicken drumsticks I ate three small drumsticks and a 0% alcohol beer. Delicious and virtuous...😮

[@jeffhresan2886]

I love a reasonable opinion. Age 72. I last exercised in high school until 3 months before my 70th birthday. I did, however, research for 35 years nutrition along with supplementation to understand why so many Americans were disease-ridden at 50 and above. I discovered that Americans were basically nutritionally deficient in two areas. The first area was minerals. Not just any minerals but a rich mineral complex in a nano state. Minerals are the currency of life. Secondly, parent essential oils (PEOs) may be called EFA. PEOs are necessary to pull oxygen from the bloodstream and drive it into the cells. As I neared 70, I realized something was missing from my life routine and understanding of good health. I felt myself slipping away as a young man, allowing the old man to come in. That's when I discovered strength training. In 90 days, I put on 15 lbs of muscle, and I look better at 72 than I ever looked in my entire life. Let me recap, proper body maintenance, good gas, and oil. Gas is the minerals, and oil is PEOs. The strength training arrested the sarcopenia that was setting in, robbing me of my strength and overall well-being. We are designed to live for 100-plus years. This will not happen by relying on old, outdated material that may fill up volumes of books but do little to increase healthspan and lifespan. Drugs ARE NOT the answer! Again, I love a well-researched opinion.

[@Islas_Canarias]

I'm 54 and walk 20,000 steps a day. That's 3.5 hours or 18km. I walk them all inside my house. I walk around my house for 30 minutes every hour and I do that for a total of seven times a day. A slow day is 14,000 steps or 2 hours or 14km. I have been a walker since I was in primary school. I had to walk to primary school, to highschool, then to college, then to work. I bought my first car at 28. I was also a bushwalker in my 20's. In my 30's and 40's I was a yoga teacher. These are two of the best (and free) exercises you can do from childhood to old age. There is a saying in yoga: "you are only as young as the flexibility of your spine". Keep moving and keep all your joints mobile!

[@bill2292]

Great video. When using exercise to slow aging, I believe Dr. Lieberman talked about minutes per week, but what about intensity level? What is the optimal intensity?

[@jj900]

80:20 rule

[@MarcoPolo-vb1sw]

Western society doesn’t support a healthy lifestyle. How are you supposed to sustainably fit in 2-3hrs of physical activity a day while working 8hrs and commuting 2hrs a day.

[@REDGRIFFIN100]

1. Have a job that is physically active. 2. Prioritise what's important to you and you'll find a way. 3. Use your commute to exercise, if you go by train or bus, get off a stop earlier than your destination and walk, run or bike to work from there, you can get off at earlier stops as you get fitter or on days where the weather is better etc.. 4. Live closer to work, make it happen if it matters to you, either move house or move work, but as per the above people training for ultra races would love a long commute, worth thinking about. 5. just fit it in, the time you are saying you have can easily fit in a couple of hours exercise per day. In the winter twice a week I go to a climbing wall after work which is an hours drive away, I'm there two hours then I drive the hour back again. On other days I commute by running or biking, I also work on overhead powerlines which is a min 8.5 HR day plus on call shifts. I run in the mountains and climb, if I'm training for an ultra marathon, that's a min of an hour run am and an hour run pm Whatever you do build it up don't suddenly start doing 2 hours of exercise from much less, let it build over weeks and months, both in duration and intensity. Best to do weeks at a very easy pace before putting any intensity, also best to get used to a distance for 3-4 weeks before increasing your weekly mileage. You can make it happen if you want it, any more help just ask. 🌱💚

[@REDGRIFFIN100]

One other thing, when you are at a fitness where you are comfortable doing an hour run am and an hour pm, you'll be amazed at how easy life is. Also the most benefit comes from everyday easy, plus either 2 hard sessions per week or 3 hard sessions per fortnight, which ever works for your recovery. So I would exercise everyday either bike or run am and pm except Tuesday and Thursday evenings where I do a hard sessions, usually uphill running in the mountains or hill repeats in my town which is quite hilly.

[@h0ph1p13]

Also no small childrena and a spouse?

[@kennethjones6045]

It was easy, I was a gardener. Always moving. Now retired, I do something physical every day.

[@michaeleconomides4054]

I agree. I also think that 2-3 hrs a day exercise is way too much for someone who works a 9-5. You will feel exhausted and may get injured or sick from overtraining. I do 30mins -1hr of intense exercise about 2-3 times per week, and I'm fit. Sleep and diet are far more important.

[@hugomarquez3189]

I have a bulging disc and sciatica, so I have no choice but to walk and not sit too much, my body punishes me if I don’t.

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@hugomarquez3189]

@ of course i am

[@nicktheodorou3474]

My curiosity is about the upper limit, not that I would be anywhere near it. We know repair mechanisms are finite. There must be a point that any benefits from more muscle mass requires more resources and accelerate the number of repair cycles and hence accelerating the time to reach the finite limit.

[@pedro.almeida]

Can't remember the source, but some meta analysis seemed to conclude that apparently there was no upper limit in hours for low-moderate exercise, but vigorous exercise probably not advisable to go for more than 150 minutes (I think).

[@nicktheodorou3474]

@@pedro.almeida That is what Peter Attia said but I don’t know what his source for that is either.

[@pedro.almeida]

@@nicktheodorou3474 in my case I think it was Siim Land, but not sure.

[@nicktheodorou3474]

@@pedro.almeida Thank you. Will do some more research.

[@pedro.almeida]

@@nicktheodorou3474 I think I found the reference in my notes but no time to dig into it now: O'Keefe et al (2023). Training Strategies to Optimize Cardiovascular Durability and Life Expectancy.

[@joedesi99]

So many athletes/olympians getting diagnosed with cancer/terminal illnesses. Perhaps there is a Goldilocks amount of exercise and don’t take performance enhancing drugs

[@SuperAngelic5]

Good point.

[@Technichian462]

No. How many of those athletes that got cancer were carbing up? Carbohydrates feeds cancer. If you dont eat carbs, cancer can not grow. Carb free equals cancer free.

[@peterbedford2610]

PEDs are so common now, even in amateur sports, that it probably is a causal factor.

[@greggbambu411]

I read many cancer diagnoses accounts. Although anecdotal, I am surprised just how many of these stories included things like I played football for my entire life. I thought I'd be protected. I had just got back from a long run when I got a seizure. It turned out that I ran a marathon while having breast cancer, unbeknownst to me. I was a marcial arts instructor. All of these people got cancer. The people that I encounter living a long time are those who stay active, but nothing too vigorous. They don't eat too much. They are skinny. They have lots of friends and stay socially engaged. Just my 2 cents here.

[@Technichian462]

@@greggbambu411 and they all eat plants

[@Arugula100]

I love your cartoon drawing to convey the important message of exercise!

[@RobertWinter2]

Spot on!

[@viveviveka2651]

I like your new channel name. Much better imo. 👍

[@ThatVeganTeacherYouTube]

Be kind. Be sane. Be fair. Be vegan. 🍏🍎🫐🍈🍑🍒🥦🌽🍋🍆🥒🥔

[@lazur1]

Studies must account for WHY non-exercisers don't exercise. Did they die sooner for lack of exercise, or not exercise because of how less-healthy they were already?

[@chewiewins]

Their diet kills them and if not, then when they fall in older age gets them

[@ronaldparvanian6949]

I am 70. Weight training and incline walking daily. Sarcopenia in old age is seldom discussed.

[@marty5627]

Great video Chris! This is what I was hoping to see with the name change!😀

[@evanlouis8853]

Great video. I wonder if anybody knows what is the best time of day to exercise?

[@sandray7609]

The time of day you will actually do it 😂😂😂

[@amgooder]

Some people say mornings bec it gives you energy for rest of day... But it all boils down to...when you have the time!

[@lazur1]

Longo has an interesting perspective on genetics&longevity: While inbreeding risks 2sets of negative traits, it can pass-on 2sets of positive, &might explain isolated cultures w/high%s of centenarians.

[@roaringchicken4219]

Some exercise is better than none, more is better than less, harder is better than easier.

[@justinw1765]

There are some exceptions. There is growing evidence that resistance/weight training can be overdone and can reduce longevity. Probably even aerobic exercise can be overdone, but the ceiling/cap would be _much_ higher. I wonder about the ultra marathoners and the like? These could be reducing longevity some?

[@Viva-Longevity]

@justinw1765 At my longevity conference, one of the speakers, John Day, is a specialist on afib. He confirmed that people like me who do ultraruns and IronMan competitions do suffer from afib at a higher rate. I have lost a few friend who were incredibly fit to afib. 😔

[@roaringchicken4219]

@@justinw1765 Good point. For a typical person, however, the risks of under-training far outweigh the risks of overtraining. A fitness-focused individual tends to understand how to mitigate the risks of their training routine.

[@jeffreyjohnson7359]

​@@Viva-Longevity Competitive sports are not about health. They're about winning, or at least succeeding. If they lead to health, it's a side effect.

[@dionysusnow]

I imagine the worst exercise is digging your own grave.

[@Toogoodtobetrue458]

It’s one of things you should do but luck plays a big part even if you do all the right things.

[@gem3132]

Male, 65 years old. I bike commute 4 flat miles (6.5 kms) to work (20') and back x 3 days per week. I run commute 4 flat miles to work (1 hour) and back x 2 days per week.

[@drstrangelove85]

Great talk! Going for the most pedantic comment here. It's "Der Freischütz" not "Die Freischütz". Schütz is male and thus one needs to put the male article.

[@Viva-Longevity]

Thanks! I'll tell him.

[@traceler]

If that were so , professional Athletes should have longevity records in all countries but is not like that.

[@aperson2730]

Fascinating

[@SharonOnTheNet]

does it mean that physical activity in women during reproductive years decreases the chances of pregnancy? it doesn't seem right. is there any data?

[@adamd9418]

Great video!

[@glike2]

OMG I just discovered This channel great channel 😮😊

[@stevegreenwood8168]

Eat well and ride a bicycle and grow your vegetables if you are able.

[@Andreorlov607]

Realistic and true any physical activity is beneficial for body if person like to live healthy and relatively long life then sedentary lifestyle is not beneficial our evolution is prove of it

[@robertrobinson1554]

Excellent!