Harvard Professor: REVEALING The 7 Big LIES About Exercise, Sleep, Running, Cancer & Sugar!!! 

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My dad is 102. When he retired he took a music degree and joined an semi professional orchestra and played until he was 90. Then continued to practise every day until his eye sight declined. He also went to the gym three days a week until covid and then he declined. Lack of gym and social interaction did more to age him than anything else.

I love that he took a moment to mention that exercise is enjoyable once you are fit, and often not enjoyable until you are fit- and that we should have compassion upon those who are struggling in that process. What a great point and motivator, too.

This guy taught my biology class. He ran the Boston marathon and taught us about exercise the next day. He practices what he preaches for sure

Hey... don't worry about your genetics. My family is a train wreck of diabetes, heart disease, cancer, and mental illness. I started running at the youthful age of 53, I was overweight and lived a sedentary lifestyle. I lost weight and now my hobby is running ultramarathons in the mountains. I ran around Mt. St. Helens last year (50K - 2300m elevation gain/loss - 9 hrs, 35 minutes) and training for my first 50-miler in Sept 2024. I absolutely love it and if my health allows for it, I'll be running 100-mile races when I'm 60 years old. Just go for it. I cannot explain how much joy I derive from running and I would never have believed it even a few years ago. I did a lot of stupid things when I started, but if you plow through the first year it gets better and those small strides/high stride rates are critical features of avoiding injury. I run SLOW too...people are embarrassed to run slow but if you are going to run for 8-12 hours continuously you have to run slow.

My stressful job just about killed me. Now that I quit, I’m poorer in money but richer in everything else. I have time to read, study, meditate, hang out, workout, be calm, go hiking, go camping, not give a crap, sleep well, enjoy life. Priceless

<a href="#" class="seekto" data-time="233">3:53</a> Diversify Ang Moh Data <a href="#" class="seekto" data-time="290">4:50</a> Exercise Is Weird <a href="#" class="seekto" data-time="421">7:01</a> Sitting Myth <a href="#" class="seekto" data-time="523">8:43</a> Sleep <a href="#" class="seekto" data-time="619">10:19</a> Conclusion <a href="#" class="seekto" data-time="624">10:24</a> 10000 Steps A Day <a href="#" class="seekto" data-time="678">11:18</a> 7000 Steps Optimal <a href="#" class="seekto" data-time="728">12:08</a> Author Did Strength Training <a href="#" class="seekto" data-time="781">13:01</a> Why He Does It <a href="#" class="seekto" data-time="844">14:04</a> Aging Is Different Senescence( Degrade Of Specific Organs) Collectively <a href="#" class="seekto" data-time="930">15:30</a> Benefits Absence Of Physical Activity Is Accelerates Aging <a href="#" class="seekto" data-time="1010">16:50</a> Physical Health Mental Health <a href="#" class="seekto" data-time="1069">17:49</a> Retirement <a href="#" class="seekto" data-time="1140">19:00</a> Harvard Alumni Exercise Helps Older More <a href="#" class="seekto" data-time="1240">20:40</a> Genes Gun Environment Trigger <a href="#" class="seekto" data-time="1559">25:59</a> Two Reason <a href="#" class="seekto" data-time="1579">26:19</a> Preventive Disease <a href="#" class="seekto" data-time="1674">27:54</a> Willpower Education High Quality Food <a href="#" class="seekto" data-time="1751">29:11</a> Cancer Increase With Wealth <a href="#" class="seekto" data-time="1835">30:35</a> Physically Active Lower Cancer <a href="#" class="seekto" data-time="2000">33:20</a> Inflammation <a href="#" class="seekto" data-time="2044">34:04</a> Sugar Is Inflammatory <a href="#" class="seekto" data-time="2070">34:30</a> Exercise Reduce Inflammatory <a href="#" class="seekto" data-time="2109">35:09</a> <a href="#" class="seekto" data-time="2124">35:24</a> Pay More For Less Sugar <a href="#" class="seekto" data-time="2235">37:15</a> Don't Have To Be Too Physically Active <a href="#" class="seekto" data-time="2978">49:38</a> Running Used To Be Spiritual Habit Of Ancestors <a href="#" class="seekto" data-time="3125">52:05</a> Strong Foot Treat Preventive Disease <a href="#" class="seekto" data-time="3211">53:31</a> <a href="#" class="seekto" data-time="3336">55:36</a> Take It Slowly

So grateful for having the opportunity to watch this video!

This is an amazing interview. The Professor Lieberman is incredibly objective in his approach to various subjects relating to life. Hugely educative and transformational.

My neighbor is almost 90 and lost her husband in December. She is outside everyday cleaning up after her horse and dog and keeping the yard up. She walks everyday. She's determined to not stop. We had another neighbor who lived to be 97 doing the same thing. I need to learn from them!

My main takeaways: - <a href="#" class="seekto" data-time="314">5:14</a>, there’s no word for training in Tarahumara - <a href="#" class="seekto" data-time="473">7:53</a>, interrupted sitting is healthier than non-interrupted sitting; every 10-15 minutes - <a href="#" class="seekto" data-time="523">8:43</a>, the 8-hours of sleep idea has been around since the Industrial Revolution; 6-7 hours is fine - <a href="#" class="seekto" data-time="624">10:24</a>, the 10k steps-a-day idea originated before the Tokyo Olympics in the 60’s while picking a word for the pedometer which was just invented; it sounded about right although there was no science behind it - <a href="#" class="seekto" data-time="663">11:03</a>, Hunter gatherers walk between 10k~18k; gender based; studies show no evidence of advantage above 7-8k steps - <a href="#" class="seekto" data-time="757">12:37</a>, I’ve incorporated at least two strength workouts per week; weight training becomes more important as you age - <a href="#" class="seekto" data-time="1842">30:42</a>, women who are physically active (150 minutes a WEEK or more) are 30%-50% less likely to develop breast cancer - <a href="#" class="seekto" data-time="1929">32:09</a>, cut down foods that are high in sugar and low in fiber- those elevate your insulin levels - <a href="#" class="seekto" data-time="1942">32:22</a>, insulin is an anabolic hormone- it triggers the process of taking energy into the cells for storage so it’s natural for insulin levels to rise when you eat and decrease when you exercise so that energy gets consumed; over-saturating a cell to the point they swell and rupture, they get damaged - <a href="#" class="seekto" data-time="2011">33:31</a>, this causes the immune system to act and results in inflammation - <a href="#" class="seekto" data-time="2022">33:42</a>, and systemic inflammation is like a slow burn - <a href="#" class="seekto" data-time="2049">34:09</a>, so you also want to dial down your immune system - <a href="#" class="seekto" data-time="2062">34:22</a>, when you are physically active your muscles produce interleukin-6 molecules which at high levels are anti-inflammatory - <a href="#" class="seekto" data-time="2110">35:10</a>, we never evolved an alternate anti-inflammatory mechanism other than physical activity - <a href="#" class="seekto" data-time="2931">48:51</a>, for Tarahumara people running is a form of prayer; many cultures used to have some spiritual connection with running and endurance - <a href="#" class="seekto" data-time="3171">52:51</a>, the best way of preventing plantar fasciitis is by having strong feet; the problem with plantar fascia is that it has almost no vascularization so it’s hard to repair once it’s inflamed - <a href="#" class="seekto" data-time="3300">55:00</a>, Vivo shoes are the kind that will help you strengthen your feet - <a href="#" class="seekto" data-time="3406">56:46</a>, to much muscle isn’t good - <a href="#" class="seekto" data-time="3418">56:58</a>, muscles are an expensive tissue; two thirds of our body is muscles and it spends about 20% off our energy when not using them - <a href="#" class="seekto" data-time="3446">57:26</a>, the only thing natural selection cares about is how many offspring you have, survive and reproduce- it doesn’t care if you are strong or healthy or nice or loved - <a href="#" class="seekto" data-time="61">1:01</a>:50, running isn’t bad for your knees - <a href="#" class="seekto" data-time="63">1:03</a>:35, the correct way of running is with a forefront strike, i.e. landing with the front of the foot. Because shoes cushion the heels, they enable you to run the way you walk, which causes impact collisional forces that damage the knee. - <a href="#" class="seekto" data-time="66">1:06</a>:17, a good runner lands with their shank/tibia vertical so their ankle is below the knee - <a href="#" class="seekto" data-time="73">1:13</a>:54, diet is the bedrock of weight loss; exercise doesn’t contribute as much but it plays an important role in preventing weight gain - <a href="#" class="seekto" data-time="79">1:19</a>:20, being overweight causes you to be insensitive to insulin and dopamine

I enjoyed the conversation very much... I'm 85 and I'm fit and well and I do Yoga and eat clean... GOD BLESS ❤❤

I cannot be more grateful to you for these super valuable conversations, I rethought a lot of my "used to" thanks to your interesting guests and your wonderful precise questions

My Mom is 87 years old and just fell in love this year with a 92 year old man. She is like a little girl again. She has a job working in the garden of the building she lives in and helps at lunch serving the meals and supervising. She now goes dancing once a week in a local bar… Been smoking all her life, but also exercising. she swims. Incredible attitude towards life, i hope i grow old like her.

I’m a healthy, active 73-year-old, and this interview was outstanding!! Thanks!

This is the first episode that I have watched of this series and the first video of this channel, in my opinion, this channel deserves more subscribers, more likes, and more comments than it has. I find this productive and informative which is the best thing about this channel. I highly appreciate your work.

I worked out all throughout high school then stopped for about 8 years. I picked it back up about a year ago and it made a huge difference to my mood and motivation. Due to this I realized I didn't do it for the social aspect but more for the mental aspect, I feel more energetic and better about myself everyday because of it. Great interview thanks for the awesome content

Im 97 years old in a few months and all my life I slept for 3-4 hours a day. I feel healthy and still have energy to do my gardening and do some light exercises.

This was a great interview, so inspiring! I’m 60 and I’m going to stop complaining about having to look after my large garden with fruit trees and vegetable gardens, and see it as a gift to help me stay physically active and healthy. So grateful for RU-vid channels like this and researchers who share their valuable knowledge to help others.

This man is a wise wise man, and is very non judgemental. Best kind of real life teacher ( someone who helps someone learn) as there possibly can be. Thank you!!!! 👏👏👏 Im sending this video to all my children (5) and praying they watch it.

I really appreciate these talks with experts in their fields who don't necessarily all agree exactly, but who when put all together build a fairly coherent picture of what a healthy lifestyle should look like. I especially appreciate the way each of the ones I've watched so far has emphasized having compassion and helping over judging or nagging. There is one thing I haven't heard mentioned so far in how our lifestyles can make living a healthy life hard, and that is how much time you spend working. Poor diet as a factor of poor pay has been addressed, but people working multiple jobs have limited time for other things too. Not every low-paying job involves physical exertion, and for those who spend the majority of their time at work and/or commuting there are a limited number of discretionary hours in the day that they have to choose between spending on options like taking the time to cook their meals, cleaning their home, socializing, learning something, spending time with their family, doing a physical activity, making sure they get enough sleep, etc.

Thank you ! I will keep on exercising. I am 63 years old but in better shape than in my thirties! I started in my fifties. I enjoy running, swimming, dancing,hiking, and Yoga.

I’m 61. Been retired from a stressful law enforcement career. Had heart issue and got a stent in my widow maker. I was not happy. This year I got a job working at a winery. Physically demanding, 3 days a week. It kicked my butt for the first couple months. Now I’m stronger than people much younger and the mental benefits of working are life changing.

This is the best video I have seen ever. Thanks so much, I am 78 in June and I do intermittent running 3 days a week. I used to enjoy my days off by relaxing but after seeing this, I will walk the other two days. Thanks. My BP is normal.

What a good professor and an amazing human being. I aspire to be like him when I get older.

Retirement from a job that gives you stress is a must. Retirement does not mean we stop taking care of ourselves. Exercise is self care.

My Aunt is almost 96. She walks a mile and plays golf every day. She also plays bridge and cares for her autistic 66 year old son. Her sister, my mother just turned 94. Mom retired and did not move much. She has dementia, doesn’t remember any of us. Aunt Minnie drives 120 miles to visit her every few weeks. Everything this brilliant man says is proven true- in my family.

finally... i found something sensible to watch today... im so gonna take notes from this

My sleep is almost random. The amount I need is usually somewhat related to how long I was just awake, but even with a 'normal' 16-hr day it can be anywhere from 3 hours to 12. Yes, either extreme will have me feeling loggy for a while, but it's worse when I involve alarm clocks. Good thing I don't have to stick to the rest of the world's schedule any more. Note to channel: I've watched several of your shows, and whilst a few have not been of interest to me a surprisingly large number have. You get good interviewees that can talk about their subject at 'everyman' levels, you ask good questions, and you let them answer as they will - not talk over them like certain "You're saying..." infamy. Well done! Sub earned.

Started running after reading his book 4mo ago. After a slow ramp now I run 32km (20mi) per week. Feel better than ever in the last 10 years.

Fascinating video, we personally love it! 😊 Reveals eye-opening truths about exercise, sleep, running, cancer, and sugar.

Thanks for this incredible talk! Let's be an active generation, social and healthy.

It's striking how many people survive only a few years after retirement. It seems to me that it's due not so much to physical degradation as mental degradation: my theory is that they have identified so strongly with their role at work that once they lose that role they have nothing else to sustain them. I never identified strongly with my job, and couldn't wait to retire. Once I did, I was freed to spend my life in more fulfilling ways, and after almost 20 years in retirement, and at the age of 75, I have never regretted it for a moment. There is always something interesting to do or learn, and never ENOUGH time to do it all. The idea of being bored and depressed without a job to fill the hours just fills me with wonder, and sadness.

I really liked it when he said that the most important thing that we didn't talk about is that we need to be compassionate towards each other. What a nice man.

Thank you again! Another great guest! Just a word on his answer, apparently the best way to know when your ego is involved in your thought process is if there is any comparative element relating to one's own personal value or perceived value, it's coming from your ego. Of course when you think about that, it seems obvious, but the ego can be very subtle so I'm not sure what the take away is other than what he said about how it always has a negative effect...

When my mother died I understood how a person of fragile health can die soon after the passing of a deeply loved long-term partner. Grief is an extreme stress on the body, and it takes its toll, especially on the heart. I felt my body had aged a few years within the first year of mum's passing.

My grandma was 102 years old when she passed. She always said she still felt she was the same person as when she was 18. She sometimes smoked a cigarette and drank wine (1 glass only) when her grandkids came to visit her and did not do one minute of sports other than hanging from the kitchen cupboard handles to keep her shoulders supple. When she became 102, she continually stated that having 7 sons and 2 daughters kept her fit, (worried enough), and alert. She was an incredible woman!

The Harvard Professor is so kind and open to learning more, plus being right about exercise and diet. He needs to emphasize the need for intermittent heart rest!

So many things that Daniel is saying through this is what I've been telling people for YEARS. I feel so much vindication.

To the person reading this, Good Luck! Don't stress, everything will be fine. No matter what difficulty you are facing right now, you can overcome it! You are strong and brave.

First time I've seen this channel and I subscribed right before the 30 second ask to subscribe hahah. You've earned it! Thank you for the great content!! Can't wait to peruse through more!!!

This was an incredible interview w/ Dr. Lieberman and I have just purchased the book. Some of the statistics that were mentioned were also published in a recent Time Magazine Special Edition titled "The Science of Exercise" (which I also recommend finding if you can), and it is harrowing how little is being done in this country (the United States) in terms of informing people on the benefits of exercise as the magazine states, even going as far as to say that getting exercise can improve even one's eye health. History has shown that we have always been a species that has endured hard work and staying fit in times of war and competition, and we have fallen far past our ancestors and those who held different values than what we promote now. We have to return to our roots and understand the history of who we were in order to understand our current capabilities and potential. We can make strides to change and get better, and we can become the best people in the world if we see the long term benefits of fitness and exercise. I know we can make it with enough education, experimentation, and understanding that this is the best thing that we can do for our lives.

I've been working out at <a href="#" class="seekto" data-time="270">4:30</a>am (alone and outside even in the dead of winter) for five years now. I've never missed a single day in five years 6 days a week. I take Sat off. I stay consistent because I view it as brushing my teeth and it improves my mood and day. I actually look forward to the workout and it's almost the highlight of my day!

I turn 64 next month and yesterday, I skied a 14,000' peak. It was a 16 hour day, covering over 18 miles and 6,500 feet of vertical gain. It included hiking, skinning on skis, climbing frozen snow with crampons and ice axes, scrambling and technical rock climbing, and skiing back down to the 6 mile hike back to the trailhead. I'm a Pisten Bully mechanic, which is physically on par with construction work and go backcountry skiing/ski mountaineering, hiking, rock and ice climbing or general mountaineering once or twice a week. I haven't been to a doctor in about 10 years and that was for a cortisone shot in my thumb. Most of the guys I work with are half my age and couldn't hope to keep up with me. I say all this as evidence that you don't have to get weak and sick as you age. Being strong means being able to do difficult things. If you don't do difficult things, then easy things will become difficult.

Dr Leibermann has reinforced the views I have have for entering my autumn years. Thank you for an informative and practical podcast.

I am also a 73 year old not retired woman. I do count my steps and work in my gardens almost daily. I’m in better shape than I was as a 50 year old CEO who was a working way too much. I agree with him. Love this.

We are suffering from information overload. One says 8 hour sleep is essential, another it's not, both with research! Another says this exercise is essential, while another says it's not, both with research! And so many other examples.. The age of so much confusion

Munger and Buffett have both achieved an incredible feat with Berkshire. They've turned thousands to billions, and have made a lot of people wealthy in the process. I really saw the potential of the stock market by reading Berkshire's annual letters. I recently sold my $674k apartment in the Bel Air area and I'm hoping to throw it into the stock market. I just don't want to lose everything.

I love your interviews. Always great topics with insightful guests. Thank you and keep it up.

I absolutely love your podcasts Stephen- Thankyou I'm soooo happy and appreciative how much work you do for the entire nation/ world's health- your helping and benefitting millions of people to keep a healthy lifestyle, thank you for all the educators you have on your programme - they're all brilliant - Once again I can't thankyou enough.

I started to experience plantar fasciitis with a job where I stood all day, and I discovered in an old school readers digest vitamin and herb book, that magnesium chelate would treat this issue. I bought some, took it, and the very next day my foot was better. I had been walking around on feet that felt a brick for two months, when a client had come in saying she had to get surgery to cure hers, and that was when I looked to vitamins and cured mine overnight. I hope that helps.

"I do want to take the elevator" - this is the quote I'm taking as a reminder of this wonderful interview. Thank you for acknowledging that our brain will always test us with the easier, less energy expending, route.❤️‍🔥

Thanks so much for this video! More people need to hear these messages.

At 73, I'm approaching 50 years of resistance training in various gyms. Last Winter I completed my 68th year of Alpine Skiing. I can still handle 100 lb dumbbells on the flat bench, 85 lbs on incline, and 65 lbs on Shoulder presses (each arm). During my physical at 70, my doctor revealed my phsiological age to be in the mid thirties. As I am pleased with my health and fitness, but don't understand those who allow themselves to fall victim to the ravages of Sarcopenia and Osteopenia . . . now classified as age related diseases. Thank you for sharing !!

My dog is my personal exercise motivator. He keeps me going even thru the depths of winter. He's a non-judging exercise buddy who won't take no for an answer. I'm a 72 yr old guy who walks or jogs daily for at least 45 mins, 7 days a week because of my 1 yr old bichon-poodle cross who runs 2-3miles daily and literally pulls me out of the chair by mid morning if I haven't already taken him earlier. My other exercise coach team are my grandchildren who I've been swimming with weekly for the last 4 years. Since my grandson turned 2 - he's now 6 and taught me, a non-swimmer, to swim by joining him in his lessons.

THANK YOU!!!! 6.5 to 7 hours is what I have always slept...and anymore feels forced and when I do sleep longer than 7/7.5 I feel tired all day.

As a personal trainer/wellness coach, this video makes me so happy. Thank you for promoting the idea of healthy food commercials, focusing on preventative care, and encouraging doctors to know more about nutrition and exercise. I remember the first time I trained a doctor, I was intimidated by the thought of training them until I realized how little they knew about exercise and nutrition.

You can retire from your job, but you cannot retire from life. You still have to do things, work on things, work on yourself, help others. I saw my dad's parents just existing for 40 years. My grandpa was the only one that ever got out of the house to do anything, even though he was obese and diabetic. He lived to be 90. I think he could have lived longer if my grandma didn't just want to stay home and do nothing all the time. We didn't run 4 miles a day to get our food like the hadza, but my dad taught me to be a hunter and fisherman. We'd go out all weekend every fall and winter to hunt pheasant, quail, rabbit. We'd be out there from dawn til dusk hunting, on cloudy days, sunny days, below zero days. Sometimes we'd come up empty handed, short, and sometimes we'd come home with bags full of birds and rabbits. That's something a lot of people have no concept of. You don't need to go hunting but you need to "hunt". You need to get out there and walk, run, hike to enjoy the fresh air, acclimate to the weather, get your body moving. Find some goal. Walk, jog, hike, bike to a place that's a few miles away that you really like. Bring your breakfast with you and only eat it when you get there. Do something. Even a half hour walk a day is better than nothing.

Great information and very interesting session.... Thanks a lot Dr. Daniel and Steven....Keep up this 'need of the hour' sessions going on.....God bless you guys🙏

This conversation will be very helpful, this videa incorporate amazing ideas. Thank you so much for these

I really appreciate this podcast and Dr Lieberman's advice on being more compassionate towards one another. I feel that's such an important motivator.

One of the best conversations on health abd wellness. Great information to get ppl active. I'm so grateful to my doc for seizing the opportunity at my lowest to stress the importance of daily active movements and strength training. That's how I got started.

Really great interrview!😊 Just discovered your channel- Looking forward to listening to more of these rivating conversations🙌 Subscribed👍

Great podcast, I am very impressed with Dr. Lieberman humble and logical approach to many topics that are unfortunately misrepresented by mass media. Thank you!

I’m 29 and I’m finally consistently going to the gym and doing saunas afterwards. It’s only been a month but I’m feeling fantastic and very fit. My membership has been worth every penny because the benefits to my mental and physical health have been astronomical. Long may it continue I want to stay fit for the rest of my life.

I'm 58 years old, and I recently started gyming for the first time in my life (I've done other forms of exercise, but never gyming). I do about 180 minutes a week. I enjoy it a lot, though it's sometimes hard, and this conversation has encouraged me so much, confirming that I'm on the right track with what I'm doing exercise-wise.🙂🙂

probably the best podcast I saw/listend to. like ever. I finally subscribed. so many things I can relate to. around 2015 I started to work out and run to lose weight. changed my diet. started fasting. 2017 I had problems with my knees (runners knee). read born to run. amazing book, even if they didnt get the praying aspect. anyway, switched to bare foot shoes and the pain was gone. I started to walk/hike long distance trails. since 2018-2023 with 2 "lost" covid years in total +10.000km *just the 3 main projectst (camino from austria to spain, seven caminos, te araroa in new zealand) god knows how many more km preparing. I lost, IDK how many weight, huge mental benafits, I saw so much of the world. met amazing ppl. started to make music again, ... I remember a fellow hiker from the czech rep. asked me while I was finishing my first long walk, what Im gonna miss the most, once back home. At that point, I thought I would never do something simular again. My response was "being comfortable not being comfortable". I think in a nutshell this is what we all need to be truly happy and healthy. thank you

The time stamps are appreciated. Great presentation. Thanks

Thoroughly enjoyed this discussion. Wonderful to listen to a man who knows what he is talking about. I so often see youtubes with bad advice and a large amount of views, so disappointing. I'm 69 and doing all the right things. I've been casually running three miles for twenty years. I still run at least once a week. I also lift weights, do exercises, walk and stretch. I've recently cut back on sugar a lot too and increased my fiber.

I was an athlete since single digits, went to the military, always ate superbly (my mother was a dietician) and still diagnosed with metastatic breast cancer (no family history nor genetic trait) @30 years old. I'm blessed I am able to run and exercise with ease today...however, cancer is complex. So, don't beat yourself up. You can minimize the risk factors, but these malignant gene errors are still not fully understood I am grateful he went over proper running formation.

KENYANS🇰🇪 are proudly following your tips and to be honest they're really helpful

Such an eye opening episode. Thanks guys 🎉❤

Brilliant conversation. Weight training exercise makes complete sense. My partner and I are now 74 years and retired. My partner retired at the age 72 as she was a Palliative health carer worker and she always also says, If you don't use it, you loose it, so looks like we will be undertaking some weight training.

What encouraged me to start exercising was going through a heartbreak and first time experiencing really bad mental health. The doctors prescribed me anti depressants and I refuse to take them as I knew I never physically tried to look after my body before this with nourishing foods and strength & cardio training. Once I starting implementing these things to my life, my mental health has never been better! I feel like self-love has also got a hand in taking the first step to doing what’s best for you and your health. I think if people find their ‘why’ it makes exercising a lot easier. Force yourself to go the first week or 2, once that dopamine starts to hit you’re on a roll. Motivation isn’t needed, it’s consistency. Those days you don’t feel like exercising are the most important days to show up for yourself. I also think when people have gym body goals in mind it’s easy to get put off exercising, the most amazing bodies took years of gyming and discipline. Exercising and eating good should be part of your lifestyle and then the body has no option but to get fitter 💪🏽 Amazing podcast Steven, I learn something new every time I tune in 👏🏽

❤love this conversation- he honestly seems like such a good human.

First I want to say I love this channel! I watch most of the videos all the way through even though they are very long for a RU-vid video. 😉 The guests are great. I really like your interview style and I bought your book. ❤ I agree with 95% of what this guest is saying. Execpt employer mandated exercise. Your employer is not a doctor or other health care professional. They don't know what medical conditions a person might already be dealing with. For example, a friend of mine was a firefighter for the forestry service when he was younger. His career ended, and he was almost killed, when he was injured on the job. He was on the fire line, nearly blind from the smoke and fire, when a tree rolled down the hill and crushed his knees. After reconstructive surgeries he was able to walk again. These days he is very active and gets plenty of exercise, but he CANNOT run. For an employer to mandate a type or amount of exercise he can't do, and to refuse him employment as a result, is discriminatory. And if they hired him and then gave him an exception while making all their other employees exercise, would detrimental to their working relationships. Sure there are jobs he can't do, such as the aforementioned firefighting. But those physical requirements are directly related to his ability to perform those job functions. But to refuse him employment for a desk job (he's actually a developer now) because he can't run? That's not okay. I do yoga, swimming, and I'm an active gardener. None of which I can do at work, for personal reasons. If something is not directly related to the performance of my job my employer should not mandate it. Not how much I sleep, or what I eat, or how much TV I watch. That's my business. And do you really want to advance to a police state that's that invasive? Also, if I learned anything from growing up around alcoholics and addicts it's that you can't save people from themselves. It's heartbreaking. As empathetic, careing people we want to fix things, and help people. It hurts to watch others suffer. But forced change only drives people away and reinforces their desire to do the negative behavior. The person with the problem has to want to do the work, because at the end of the day they are the ones who have to take every single step on the journey to change. Anyway, TLDR. But they just kept going on and on about running this and running that and it felt kind of dismissive. Like anything else I'm doing isn't important. Just my honest opinion. 😊

My stepfather is 93, status working at 8 yo, started stopping at 91. No exercise, no cancer, no diabetes. Always slept 5 hours a day. He never had time to be sick. Worked at day and studied at night. A selfmade man.

Excellent interview! Wonderful questions - great answers - I appreciate that you guys bookmarked the timeline with the different topics - proud to subscribe

This video is anazing sent to it family and friends genuinely one of the best things i took the time to watch

<a href="#" class="seekto" data-time="480">8:00</a> interrupted sitting healthier <a href="#" class="seekto" data-time="600">10:00</a> 7 hours of sleep <a href="#" class="seekto" data-time="730">12:10</a> resistance training essential <a href="#" class="seekto" data-time="1020">17:00</a> psychosocial stress bad for body <a href="#" class="seekto" data-time="1140">19:00</a> Harvard study: exercise more important when older <a href="#" class="seekto" data-time="1510">25:10</a> hyperbolic discounting <a href="#" class="seekto" data-time="1980">33:00</a> fat leads to inflammation <a href="#" class="seekto" data-time="2040">34:00</a> turn down inflammation with exercise <a href="#" class="seekto" data-time="2450">40:50</a> dancing great exercise

there's definitely so much misinformation surrounding nutrition and it can feel overwhelming trying to find what's right for your own body. it's so important to slow down and see what's truly working for us on the individual level and balance this with advice

I live in Canada and I wish we would promote a culture of dance. Dance is the best play because it is fun. Dance promotes exercise, social interaction, cooperation, balance, strength, endurance. Dance can be done individually, by couples and groups. Dance can be done at any age from tiny tots to seniors. There are dance styles from pleasure to competition. It's a true life time activity. It spills over into promoting music and musicians and costume designers. It simply feels good and therefore promotes good mental and emotional health. It burns calories. Dance is fun and there's so many kinds to choose from. If a nation really wants healthy citizens it should promote dance as a national sport.

Hello my name is Javier Vidal , over the past 4 months I been exercising every week like crazy , I work at a physical demanding job as well , I i did not go to college or university, but I am learning through RU-vid videos to be aware and awaken of how society and government is failing our people especially in the USA . It is time for us to realize that our health system needs to improve, so much disease can be prevented if our lifestyle and food changes . I feel so great and I would like others to feel the same.

Love the podcast and love this episode too. Brilliant job. The only thing I don’t agree with you is when you talk about corporations having employees to do also social activities outside of working hours. My employer does it and I hate it (not just me), we need to be free to choose who we want to hang out with and not waste time with people we don’t choose as friends

Steven your podcasts are getting better every time, which would be hard to imagine, as they are all so good. Keep it up. Love your transparency.

Excellent interview! Thank you for the depth and thoughtful questions you have prepared throughout. I have enjoyed and learnt so much from your dedicated work!😊

Love this channel! Thanks for your great work🙏

Start on your own pace, but start, don't struggle too too much, but never give up! As everything with true value, after the right amount of time and effort you will get the reward!

Enjoy this information. I was worried because I wake up after 6 or 7 hours of sleep. I feel rested and at 65 still work. I'm not overweight, do moderate exercise and eat healthy. I don't take any medication. Health is Wealth and I feel blessed. Most of my family and friends had knee or hip surgery or take lots of meds. Podcast like yours do encourage positive lifestyle change. Thanks.

Without doubt one of the best interviews I've watched on RU-vid - very inspiring. As a 52 year old and having had some mental issues in the past, exercise is so important to me and my mental health. I'm pretty fit for my age, find something you enjoy and stick with it - cycling is my passion , both mountain biking and road biking. Lunchtimes I am out mountain biking up the local hill's around where I work working up a sweat and then taking the trails back down and enjoying the fun of the descent. When out on my road bike I actively look for hills to push myself and then enjoy the ride's back down. Swimming is another activity I do on and off. Great interview !

Loved the interview, as usual. Lots of good sub-topics about health. My only complaint: Why is the closing music about 20dB louder than the interview? It was quite jarring. In general, the one thing that most RU-vidrs get wrong is the audio mix. This interview was easy to hear, with both the guest and Steven at a similar loudness. So kudos for that. But when the interview ended, the closing music was super loud by comparison. Since I was (ironically) exercising by walking and running stairs around my work building, and because these particular hearing protectors/bluetooth headphones have no volume control, I had to rip them off of my head to get relief. It's interesting that I find this complaint to be common to a lot of RU-vid vlogs/podcasts/shows. The whole show might be well recorded and mixed, but then the closing "sting" or music comes in super loud, forcing me to turn it down or take off the headphones until I can get to a volume control. Ideally, one should adjust and "normalize" the volume as necessary for a program before uploading it to RU-vid or whatever site will be serving/hosting the program. Thanks for your excellent work. I do enjoy and get a lot out of your interviews.

Im more active now that I’m retired. Sitting at a desk in an office did not improve my health. Now I can exercise everyday and have time to continue learning the things that interest me.

Love the reminder: exercise starts rough, compassion goes a long way. ❤

An articulate, extremely knowledgeable, compassionate human being. Great chat!

On the topic of having the incentive of healthy food being as cheap or cheaper as unhealthy food I can share my experience when visiting Japan. Her in Germany you can get one single sugar free drink from a vending machine. Water. In Japan the majority is healthy green tea, there are sugar free coffees, and there are just few high in sugar isotonic drinks. And most of them cost just 150 Yen. In a 7Eleven Onigiri are just 100 to 150 Yen each. With quite healthy fillings. That’s a cheaper, tastier and healthier snack than sliced bread, chocolate or chips. This always made me choose the healthy and tasty cheap option.

Excellent interview! I paid attention because I have been told over and over by TED talks and RU-vidrs et al about the importance of sleep. I can't remember the last time I slept eight hours. So I was relieved to hear that six hours could be enough. Some of my takeaways are: • The optimal number of sleep hours for most people is seven, not eight. • We all know that exercise is important for life extension, but exercise is MORE important as you get older for a host of reasons. • Benefits of exercise include disease prevention, even cancer. • 75% of disease is preventable, according to Dr. Lieberman, yet prevention only consumes 3% of our nation’s healthcare expenditures. • Social engagement is the best motivator for regular exercise. • Most of us don’t use weights as much as we should. • Sitting is ok, just get up every half hour and move. • Retirement is a modern practice. In the old days people worked until they expired.

I believe retiring early saved me. I worked in an office sitting at a desk all day and gaining weight. When I retired I became more active, strength and endurance exercise 5 days, hiking on weekends. I had more time for my hobby, gardening which resulted in my eating better. I lost weight and reversed pre-diabetes until 2020 when lock-down reversed my progress. Now older it is twice as hard trying to get back what I loss in the last 3 years.

My doc has never believed in getting 7-8 hours of sleep either. He was frequently working on 4-5 hours. The consequences were that he always looked tired, made very poor life choices, had slow reflexes, and had a stroke at 55. I think the sleep component was a big mistake.

The biggest reason and motivator to exercise for me is appreciation and love for myself and my body. I went from 0 to be running 2-3 and week and strength training at home 3-4 times a week. And I’ve been doing that for a month now. I show up for my body because it’s taken care of me for so long, but I’ve never really taken care of it. So I do it for myself and my body, of course external reward / accountability is helpful, but I believe I have to do it for myself in order to make it last. ❤ loved this conversation, loved the compassion in the end, to have more empathy towards ourselves and doing anything is better than nothing.

You're going to change my life, I'll be starting to be healthier from now on ❤