Chris Williamson
The Exercise That Adds Years To Your Life – Dr Mike Israetel
Chris and Dr. Mike Israetel discuss the exercise that increases longevity. Why does physical activity increase lifespan? How do you achieve a higher quality of life? how many steps per day should a healthy person get?
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we touched on muscle mass like the bro side of exercising but what about more General activity outside of that yes walking and stretching and cardio and all that stuff so stretching no reliable mechanism by which it'll let you live longer but generally a moderate to high amount of physical activity has a good combination of promoting the longest life span and the longest Health span I think that's a caper AA book title I just said by accident um that you know the keeping them morbidly low having the higher quality of life because so something like just for people's reference frame 6 to 12,000 steps per day for most people is totally cool but a better way to put that is probably if you're doing a lot fewer than five or 6 thousand steps per day all the time and you don't get a lot of physical activity otherwise you could be living longer if you did more physical activity in most cases just to touch on that uh I think I'm a good Avatar for the Jim bro who goes quite hard for an hour and then is sedentary for a lot of the day I'm doing some exercise I'm doing probably significant 95th percentile intense exercise but I'm also not moving quite so much what would you say I imagine a lot of the audience fits into this particular bracket I think you're doing really well for yourself if you wanted a small but meaningful enhancer to quality of life and Longevity later down the road you would break up your periods of physical inactivity at least another one time in the day for a serious bout of some kind of aerobic output be it walking uh as easily as that all the way up to pretty difficult aerobic activity and so if you lift weights and you do all that and if you get you know roughly 10,000 is steps a day very roughly huge variation for individuals you're pretty good to go but there's probably almost certainly a morbidity reduction way of doing it and probably increases your lifespan by a little bit if you have several sessions a week two to four sessions of 30 to 60 Minutes of intense cardiovascular activity and for most people a really easy way to measure that is can you have a conversation with someone while you exercise I don't mean a few words here and there like H I'm doing good see you tomorrow like not that I'm talking about like consistent a like you and I are having now you and I can have this conversation on a walk no problem if we were in really good shape we could have it on a jog but we're not pushing the pace with aerobic exercise if we can talk so if you can't talk and you're huffing and puffing doing that at least twice a week for 30 minutes on end and all the way up to four times a week for 60 Minutes on end or any combination therein is probably that extra cherry on top for longevity and Quality of Life Enhancement so if you really want to live as long as possible I would say some pretty intense regular aerobic activity is probably a good thing and unlikely to be a bad thing is that something that you're thinking about now that you're out of I just want to be as big and lean as possible world are you or do you see your Brazilian jiu-jitsu as is that contributing in that sort of manner my Brazilian jiu-jitsu definitely counts as that and I do BJJ now roughly five times a week and at least a few of those sessions have me huffing puffing so I'm probably taking good care of that um I am absolutely not the model for longevity and quality of life I'm in a very perverse very strange path very understood very chosen path I think you've uh at least partly ejected yourself out of that or sort of gent gently come into land yeah I stopped uh abuse level steroid uh but yeah it just makes me think again I have this idea called the manop pause uh guys at some point between 28 and 45 that have just wanted to get as jacked and lean as possible maybe they have or haven't abused Peds maybe they have or haven't ever tried to do different training modalities realize that they're they become chronically aware of their own mortality yeah and they think hey I shouldn't be out of breath going up those stairs or whatever I can't touch my toes or my shoulder hurts always yes um just again thinking about people pivoting out of that and it seems to me that uh if cardio which for some people is is fun apparently but for other people you need to game it like you have which is choke the guy oh my heart rate's High I was trying to choke the guy my heart rate Got High um for me pickle ball as a good example I'm chasing a ball around a a a thing very British very British way of of engaging that would be yeah maybe not Bulls Bulls are Polo um but yeah just trying to think about some of the easiest ways for the non- cardio lovers to get themselves to that place for sure that's a great great question Chris a great statement because we know from the exercise participation literature in the physical activity participation literature I actually used to teach a class dedicated pretty much to this that that is encouraging people to participate Behavior okay uh health behavior is a trip like we know pretty well what to tell people to do but then they're like and you're like okay they won't do it how do we get them to do it a big part of that is uh a two- Factor thing one is your physical activity should be pretty fun and it should also hopefully be something that involves you with other people so that the community reinforcement part is in play and that you have the situation where if you just don't feel like it someday your Airsoft team is still meeting up to shoot AirSoft pellets at each other you better be there and so you just end up falling in and if you fall out of activity that nobody gives a [ __ ] because you're just on a treadmill at home and you have no friends and no one to talk to you're maybe kind of done but if people are like dude are you gonna make it to Jiu-Jitsu again I heard you healed up you're like God I do I should go back I love Jiu-Jitsu okay I'm going back dude [ __ ] social pressure usefulness that was the thing that I realized when I started doing uh CrossFit and uh any fighting that you know you're most training for most people unless you have a really cool Gym training buddy yeah is you steeping in your own Neurosis as you stare in the mirror listening to metal or dark thoughts if it's you and or nothing yeah EXA um and I realized oh this is awesome I'm like Outsourcing all of my exercise motivation to this group of sure people around me it lightens the burden of me having to do this thing that I kind of probably didn't want to do yes and I I don't want people to misinterpret that as being like you got to bully your friends into exercise see that that was good have you considered playing American football I played Cricket for a long time excellent that's it I don't want people to constr this as us saying you need to bully your friends into exercise there's a latent assumed expectation that people have that you're going to come back to aerobics class that you're going to come back to the pickle ball situation Jiu-Jitsu whatever it is and that internally to people without anyone ever saying anything you have this thought of like well all the guys are at Jiu-Jitsu I'm going to go you social pressure is a hell of a drug it's a big deal and also what to the early Point like it should be something that you ideally look forward to and then it's fun you don't want physical activity and nutrition everything and Longevity pursuit to start feeling like medicine to start feeling you just swallow the horse tablet and then you're good to go people generally don't tend to stick to that sort of thing and the discomfort of it the um less enjoyment that you have the less involvement that you have already actually exes off another longevity variable we'll discuss later which is like life involvement so if you like what you're doing you're doing it with friends and it's healthy for you [ __ ] man you got a real good thing going yeah I suppose there's a few times where a more nuclear option is required if you're Ethan Supple that you got to meet the other day and you're 530 and you're going to get down to 250 or something you got to do the thing yeah you eat the horse tablet all day but yeah for most people there are easier ways to kind of increase compliance I love that I didn't even know that uh exercise Behavior was it yes health behavior in general health behavior I didn't even know but it makes complete sense yeah over the span about
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Vern Troyer Jnr. Is hard to take seriously.
No substance. Common knowledge for most. Especially those interested in health and fitness
I've been doing at least 10K steps a day for 3 years now. it has tremendous health benefits, but also it got me in better shape than I would have expected. it's not considered a trendy work-out, but it's something that's easy to stick to and that's really the most important quality in an exercise, i.e. adherence over time.
Its Vie-ta-min….not vit-a-min…..
Ive been doing walking/light jogging 2-3 miles 2-3x a week at the park for the last couple months…i feel amazing, getting sun tanned, sweating, dropping some weight. I love it!
I have learned that sprinting on grass as fast as you can for 30 second intervals also significantly increases longevity.
i did 20k steps a day for a year, didnt notice anything different honestly.
This guy sounds like family guy
I really would like to see whole set. Amazing design work, but you dont tricked me. I can see its not a barn xD
Looks amazing tho
It’s just something about his head. 🥚
i walk 10,000 steps every day at work alone, then walk 15,000 steps home…
My experience i walked my ass off from 2018 to 2020. And i became a twig. No muscle but i was skinny. Went from 220 to 160. It wasn't my goal to be that. I was depressed and getting out and walking made me a few hours feel better. But after 2 years of just walking i became skinny. This is atleast 4 days of walking at atleast 2 hours during walk. I just wanted to get out my house and the things making me down.but after 2 years i was a twig. Like i said no muscle but skinny as hell.
52 years old. I do light weightlifting 3-4 times a week and walk nine holes (3-5 miles) of golf 2-3 times a week. Is that enough activity and stretching?
I've been walking regularly for the last couple of years since retiring. When I started I was limping badly, had to walk down steps one at a time and basically just staggered between benches. Now my limp has gone and I managed 300,000 steps last month. I'm considering trying the million step challenge. My blood pressure is great as well, even though I'm still much too heavy.
So it makes you probably live longer.
My job in a hospital forces me to walk upwards of 15k steps a day plus ideally 5 days of gym I'm fuggin exhausted
Just learned that doing 10 squats every hour is equal to 10000steps and keeps insulin level low.
Im like this guy, gym weight training 3 4 times a week followed by days of inactivity.
I play golf which helps but not enough.
I need to use the gym treadmills 2 or 3 times,a week too.
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