AUTOPHAGY ACTIVATION: 11 BEST Exercise Habits to Live Longer

[@WellnessMessiah]

🔴Since 2007, I've researched the best supplements to keep my muscles young, and not age QUICKLY like most athletes. Get my entire routine for free when you buy this app: wellnessmessiah.com/app

[@mellen5598]

Listen to you all the time!!! The problem with adding exercise when I’m already stressed, could be emotional anxiety stress, leads to muscle soreness(neck, back, legs) and low grade fever and it could last for a few days or week. Each of us has a hormesis sweet spot. Btw, I’m 81 and do daily yoga when I feel ok. I can do ‘the tree’ on each leg for over one minute each leg. Thanks for info. I think you’re not talking to people over 80. Still listening. Haha you mentioned ‘sweet spot’ 👌

[@samsulamar7139]

The summary: Exercise for Longevity: 1. Autophagy activation 2. Fitness preservation 3. Flattening sugar level Exercise Habits: 1. Intense and infrequent: - Increase exercise intensity - Reduce frequency - Exercise all key muscle at least once every two weeks - Both aerobics and resistant training - Stay consistent - Keep certain workouts after large meals or sweets - Avoid overtraining too intensely/ frequently  no sore more than 1 day - Improve sleep and nutrition 2. Everyday (low - moderate intensity): - Use fitness level to be active - Increase intensity to these everyday activities - Short bursts of 1-5 minutes of exercise after long sittings - Do something physical after large meals or eating sweets The Ten Commandments of Longevity: 1. Either intermittent fast of cut dramatically sugar and carbs by breaking the sugar dependency. 2. Suppress TOR by avoiding excess protein (essential amino acids). 3. Integrate anti-aging foods that target longevity pathways. 4. Reduce inflammation by replacing cheap vegetable oils with healthy fats. 5. Take longevity supplements at the right timing, dosage and quality. 6. Improve the quality of your sleep, and sleep early ini your circadian cycle. 7. Increase the intensity of your exercise, but do it intermittently and target all the major muscles. 8. Move or exercise soon after meals to burn off the glucose spikes. 9. Cycle stress and cortisol by avoiding: - Chronic overwork - Excess exercise - Chronic negative emotions - Chronic infections. - Etc. 10. Integrating deep cleaning inside body by integrating long fasting every several months. 11. Addition: Self judgement and comparing to others don’t help apply the habits. Be kind, get focused, and LOVE YOUR SELF.

[@WellnessMessiah]

Thank you!

[@SwastikaNohara]

Thank you for the summary

[@zhilahaghbin4766]

thanks for summarizing , great points you added too

[@jameskaft5233]

Can we thank you later man ? 😉

[@ernestobarde8422]

very informative & helpful..thanks..

[@DennisSmithGrandCayman]

Hi Rimon, Past the age 75 mark this year and have no intention of coasting to the finish line. Your comprehensive training and lifestyle videos are excellent and well done. Thank you

[@lindaallen2412]

I hope your wife is improving everyday, stay strong sending energy and strength to both of you, I think it's amazing that you are finding time to do these videos at all❤❤

[@alexi2460]

Perfect information for me 76. I have been lazy for high intensity these days and got addicted to lengthy time low intensity, Ill adjust immediately

[@quoideneuf8621]

Thank you for your video it was mazing we need more about autophagy ❤

[@KNS616]

Thank you for this video!!

[@aroonsarin8303]

I love that you can jump in the video just between the habits using the chapters. And you explained longevity for those who are new to the concept! Like myself :)

[@WellnessMessiah]

Thank you

[@margaritanegrete1830]

I woke up feeling like shit due to tension pain. Tylenol , ibuprofen no appreciable relief, hot pack , some temporary relief. Added some intensity , just a few hypoxic 30 sec, less than 10 min sprints on elliptical, leading to sweat quickly and I feel so much better.

[@jgs9911]

Very informative. Long video but well segmented to allow you to watch at your own pace. Thank you

[@WellnessMessiah]

Great to meet you. I was worried it's too long, so thank you for that!

[@dancindavey1515]

I agree with 9911. May be a long video, but loaded with great info. Gives me a reason to sit down and relax and learn good things. Keep it up.

[@michaeljozwiak25]

This is a mind blowing channel. You are now one of my young KZbin fitness influencers ranging from 34 to 43 years-old. I am 66 years-old and here are some of my influencers: 1). Hippocrates- Time heals all wounds, heal thyself and walking is humankind’s best medicine. 2). Jack Lalanne, 3). Coach James Schwarzbach-my 9th grade, high school coach, 4). Dr. Kenneth Cooper-Walking is humankind’s best medicine. 5). My current primary care doctor since the year 2000.

[@pjaworek6793]

"God is not keen on longevity", that was funny. You are my savior Rimon! Great video, I was always worried I start losing muscle within a day or two of not intensely exercising. Thanks for the info about having about 2 weeks before major losses.

[@googbert]

I do 4 rounds of Wim Hof breathing exercises. During each round my pulse oximeter shows my O level drops below 92 and goes down to as low as 40. During this time below 92, I think it is considered hypoxia. This lasts between 1 1/2 to 2 minutes per round for a total of 6-8 minutes. Will this cause autophagy?

[@vanessaibarra185]

What is a basic plan to get fit enough to intergrate HIIT workouts? I walk daily and have started to do yoga and resistance workouts with light weights.

[@suesisimon]

Although I agree with you on most of the points I must say the video is a little too long and getting complicated. To cut it short: move your body, use your mind, don't eat too much especially unhealthy and not fresh foods, and ask your body what it really needs. Sounds funny but it works. Each of us and our bodies are totally different and we can have the right answer from within. Start using your inner wisdom! Not difficult and practice makes perfect. This is my philosophy and at the age of 66 I am totally healthy, looking and feeling much younger than my age.

[@matkasim]

What is your opinion on Joel Jamison Energy system style workout- Stimulation day - Development Day- Rebound Day - repeat, then rest on Sunday

[@SwastikaNohara]

Need your opinion. Is it okay if I break my fast with fresh fruits? I’ve been fasting 18 hrs (6 PM - noon next day) and exercise 30 minutes in the morning, mostly strength training or HIIT, I drink enough water. Then I eat fruits first (apple, pineapple, dragon fruit, oranges, pear) when I break my fast. Then in 30-60 minutes I have lunch, mostly protein and veggies/salad/sautéed veggies. I’m 166 cm, 52 kg, normal weight. My aim is to get fit. What do you think?

[@WellnessMessiah]

Hi not medical advice. I think fruits are OK but too much sugar will shut down longevity genes activated by the fast. I'd go berries, kiwi, guava... these are low sugar fruits.

[@rudyhenderson5002]

Thanks Rimon for the well-presented, useful and well-researched tips on preserving our health span. Your videos are always the most enjoyable to watch due to your great presentation.

[@fidahossain7604]

Thanks a lot.

[@JohnSmith-ms8nj]

Nice presentation

[@WellnessMessiah]

Great to meet you John. You're very kind.

[@patrykstrach4469]

Frequently with Weight Training make sense, but what about Aerob/ Cardio Training such as Thai Boxing or Running? I don’t think it’s a good idea to do that just once a week. What do you think?

[@WellnessMessiah]

Hi Patryk. Well, if you need to improve performance, you need maximum frequency. If you don't need to improve... well I would go with the recommendations on Habit 4: Be Active Every Day, 00:26:51. Integrating both high and medium intensity.

[@patrykstrach4469]

@@WellnessMessiah Ok thanks, but how to manage medium intensity if i join a group with a Coach/ Teacher who drills you 1-2 hours? 😁

[@aroonsarin8303]

I haven't seen anything from you recently...missed your videos

[@quoideneuf8621]

Can we take olive oil when we are fasting? To active autophagy?

[@itidings]

Great teaching. What if 64 and doing intensity as a woman, would that release more cortisol levels that cause you to gain weight?

[@vanessaibarra185]

If you are not ovulating anymore, you should be ok with 2-3 HIIT workouts a week

[@michelekurlan2580]

Rimon Do you only need one intense workout every 14 day bcuz you fast intermittently? God, I am loving this , it's so forgiving in terms of how to and how often. Rebounding..how about pacing..pace faster? Lol How is your wife??

[@michaels3708]

Could you explain how much or long etc fasting is needed to trigger autophagy, currently skipping breakfast, so 13 hour fasts... 11 hour window eating - thanks

[@WellnessMessiah]

Hi Michael, worthy of a separate video. The issue is that autophagy is triggered at different times on different tissues. For example, if you exercise a muscle regularly, it will at least doubles the speed at which autophagy kicks. But won't do it in muscles you don't train. It applies to other organs. Age delays autophagy kicking in = you need more time.

[@tsleong1]

I live 2 miles high on a mountain, hypoxia is an every day occurrence, would that increase longevity???

[@mckolabs5844]

Nice presentation and good work by the researchers. Fact is, as “scientific” as this may sound, it is extremely complicated to figure out those “efficient thresholds”, which also at a deeper look vary individual by individual (based on their context, emotional and psychological state and context etc). And also very difficult to control through lifetime. When I think about the “presumed benefits” (assuming we are correct and perfect in the execution of the plan), we realize that it comes down to just a few years of “extra life” (maybe 5-7 if we are lucky). And that comes with excruciating detail management about diet, quantify and frequency of exercise and exercise type and other limitations and management guardrails..then I wonder...is that longevity worth it? We all decide for ourselves clearly, but personally I am not so sure...

[@RonWagner]

Now u can choose

[@ilevitatecs2]

Great routines-you mention it’s impossible to live forever…it’s perhaps impossible right now but it may not be in the future

[@durellpowell3324]

It will always be impossible...do you know how long forever is...yeah me neither

[@vanessaibarra185]

why would anyone want to live forever, when you will end up watching everyone else you love around you die.

[@ilevitatecs2]

not if they live forever as well?@@vanessaibarra185

[@paulcohen6727]

Isn't autophagy global during fasting? Side-benefit of fasting: release of BDNF.

[@WellnessMessiah]

Hi Paul, yes it is global. Yes, correct. Intense exercise does it too, It shows that both exercise and fasting "stress" the brain. You're smart.

[@JARABACOA3]

יופי של סרטון

[@paulcohen6727]

Throughout history people have survived on complex carbs, thing like whole grains, tubers and squash to get the bulk of their calories. In fact the earth could not come close to supporting it's population of humans without complex carbs. But this is different from simple and refined carbs which are sugary treats and grains that are processed so they loose much of their fiber, that is white flour or rice. These produce a much more rapid spike in blood sugar. It's normal to have some increase in blood sugar after a meal no matter what you eat which is why we fast overnight before having our blood sugar tested. But sweets and refined foods spike it faster. It is also natural for humans to be active either hunting and gathering or doing agricultural activities. So we can eat meals of complex carbs and then do mild to moderate exercise without fear of damaging our health. A note on potatoes: hot potatoes do spike the blood sugar unlike most natural carb foods but if cooled overnight in the refrigerator, they form resistant starch complexes that don't spike the blood sugar to an unhealthy extent. Pasta is made of starch with a structure that is more resistant to digestion also, so eating moderate amounts of it are no problem.

[@googbert]

Modern grains are not great

[@paulcohen6727]

@@googbert Yes, that's true for some of them. I'm starting to get into eating barley as one of my main grains (along with oats and whole grain pasta). It raises blood sugar less than other grains plus it has beta glucan in it, a nutrient that activates the immune system and lowers blood lipids. Where I live , I can only find periled barley but the best and healthiest is hulled barley.

[@Enhancedgenetics]

Lie slaves ate that cow food . Humans eat meat organs and blood ... once we started to eat cow food we got sick shorten life span. . Etc...

[@dancindavey1515]

Carbs of any type messed me up. I switched to vegan and overate vegetables and gained 30 lbs, even with weights and martial arts training. What was worse was having three beers, realizing I was over- buzzed, I kept going till I made it to 12 beers, then passed out. Alcoholic you say? Nope. Carboholic. Didn’t realize it until I tried carnivore. Went back to meat…only. Don’t care for the beer, lost belly, lost weight. Possible that what works for some won’t work for others. I do miss vegetables. And ice cream. But not beer/ booze. Best thing is I’m lifting more, gaining strength/ muscle. Martial arts not too good. 72 years old. Going down hill with that.

[@paulcohen6727]

@@dancindavey1515 Beer is not a complex carb. Just one beer can have anywhere from 150 to 350 calories in it depending on the brand. It also causes you to gain belly fat. No wonder you gained so much weight and went downhill. But there's still time to regain your health if you think and act right. You can't eat too many complex carbs; the fiber will fill you up first. If you're going to go plant-based, please do it the right way. Eating a natural all plant diet is 80% of the battle at lease.

[@dagrawal03]

So, how often should someone perform high intensity exercise for reaping longevity benefits? I missed this in the video.

[@vanessaibarra185]

2-3 times a week with rest & recovery in between

[@flac5897]

Nice video. My question is people 50 and older? They can’t do all hitt crazy

[@peelyb]

Why not?

[@bflbflbfl]

2nd

[@pecent]

Exercising after meals is good for longgevity, but not eating before exercise is better. Not eating immediately after exercising ist the best?

[@pecent]

kzbin.info/www/bejne/ime7f5eiYs9-gaM

[@richardrathbun3310]

🎉

[@hilaryford6493]

Please drop the awfull distracting music!

[@saithrinay2678]

Can anyone help me achieve my goal how and where do I get a job on resarch of increasing human lifespan especially mine, my education is master of pharmacy in pharmacology in India country Bangalore city my goal is to find solution for mortality to become immortal please anyone help because I don't like to do other jobs

[@Doriesep6622]

Am I the only one annoyed by longggg introductions? Finally starts at 15:07.

[@WellnessMessiah]

You're right. I need to cut it off, and I will.

[@antonstepanov5348]

Tov Meod

[@WellnessMessiah]

Haha, nice to see hebrew here Anton.

[@planetmongocommoditiesexch9079]

Before demonizing carbohydrates, bear in mind that it's the high fat content of the Standard American Diet that causes the insulin resistance underlying excessive blood sugar spikes. Exercising after meals, or potato loading before an endurance workout, are great ideas.

[@kenhalperin3195]

If doing hit work outs you’re going to be sore longer than 1 day.

[@ajc389]

In tents exercise when you don't like camping.

[@andywalker2077]

Why does this look like an AI bot?

[@nixodian]

No conclusion can be drawn from your experiments , sorry

[@FICTORIA]

Dude has 0 muscle mass

[@kenhalperin3195]

Why does your neck look atrophy?

[@dengphungprakhon8139]

To much​ bla​ bla! and nothing​ said !

[@caninbar]

Honestly, what does a rich thirty-eight year old football/soccer player know about longevity? GO VEGAN, exercise, get enough sleep, and you'll be fine!

[@kostailijev7489]

Boring.

[@TesseractPleiadesOrion]

Yeah, definitely don't agree about exercising right after a large meal. Your body is busy digesting, it can't do too many things at once (at least mine can't LOL) 😄 In my case, I actually feel more sluggish and have sugar/energy crashes doing any intense activity straight after a meal. Eating 2-3 hours before exercise, and then possibly light simple carbs with electrolytes during it, and fat & protein afterwards (up to an hour later), works better IMHO.