The mechanism for getting the free guide does not work. After confirming my email, another email should be sent with the guide or a link to it, but it does not arrive. Its not in spam neither. Tried multiple times with different devices.
I am bone-on-bone in my knees and because of that latent hypermobility I have sacroiliac joint issues, stress fractures in my tibias and osteoarthritis in my ankles. I was Highly active with vigorous exercise before this set in yet now I need Advice on how to help myself with these restrictions. Please help x!
I recently started CrossTube, which involves hours of watching random RU-vid videos vigorously non-stop...it's de-Aged me to the point that my family describes me as "like dealing with a 2 year old"!!!
I had cancer 9 years ago, moved to lungs and had metastasis. The doctors said no workouts, because of chemo. But I didn’t listen I did a workout every day for 20-40 mins. Body weight mostly. Had 3rd stage and the chance was very slim, but I’m great right now! ✌🏼 You can beat anything, just no sugar, mindset, workouts and b17, apricot seeds.
Ive been a lawn tech for a large company since late 2005 and I walk about 3 miles a day conservatively. I'm now 53 and also workout 3-4 times a week alternating between strength and endurance training and I have to say that without all the walking I do, I wouldn't be in the best cardio shape in my life without it. Get out and walk.
There is this book I recently finished reading its called The 21 Former Doctor Secrets, Its full of secrets about modern health industry and my routines started to change so much! I appreciate people like you and these good doctors!
I started training for runs and triathlons at age 38. Finished an Ironman at 41. Still going at 55 yo. It really does keep you mobile, healthy and vibrant
7.25 mins, anti cancer. When Tour de France cyclist Lance Armstrong was diagnosed with testicular cancer he was given a 40% chance of survival as the tumours had spread to his lungs and brain. During chemotherapy which must have made him feel dreadful he pedalled hard everyday on his stationary bike even though he was advised not to. Lance didn't listen and his tumours all shrank until they disappeared. His physicians concluded that the tumours were up against a finely tuned machine and that's what saved him. Great video.
MOVE every twenty minutes: we die from clots, legs, lungs, head, heart. Physical exercise for twenty minute intervals is what I did, after Cancer and a broken neck. Endorphins aid pain. This was begun over fifty years ago by me. Age 74. Diabetic. Other history noted. This is great to see in such a great work. Thanks for the hard work, smart girl.
This is where I'm at. I was already obese 260#, mid 50s, hiatal hernia, scoliosis, and got laid off. Total coach potato, hermit. Ended up in hospital for tachycardia and they found clot left leg, 2 in left lung, and large one in right lung. I'm on thinners and beta blockers, just started a walking pad in 15 minutes intervals.
@woodstream6137 does your hernia cause problems? I recently had a routine endoscopy, and the doctor noted I have hiatal hernia. He said it was not a cause for concern, and if I get heartburn or acid reflux frequently, then the hernia is probably the culprit.
Exercise all and hard as you wish, you cannot however out exercise a bad diet. Start with your food/fasting then add exercise when able. That may be for some, immediately. Your personal results will depend upon your weight loss and health goals or needs combined with your sheer will power. How much do you want to be off the Meds and weight induced frustration? Don't procrastinate. Begin living the life you want today 🙏
Thank you beautiful message. Fasting and meditation is so essential. Most of us have the power to heal ourselves and most of the time is what we put in our bodies. You have a blessed day 🙂
Fasting isn't always safe and healthy. If someone already had issues with diabetes, kidneys, liver, etc fasting can be quite dangerous actually. I say that as someone who did tons of fasting, over decades in my life.
Those people who (like me) hate running or spinning a static bike can take my shortcut: get yourself a rebounder and do your regular rebounder HIIT workouts atv any time and weather without leaving your home ,they are fun,working your balance ,lymph and rebelance brain too,so you get double benefit of your high intensity workouts ,and hopefully will remember me with gratitude 🙂
In putting it in layman's terms, she sacrifices accuracy. It's impossible to tell exactly what was tested and proven. But exactly what was tested and proven is vital.
Does she provide a link to the actual study in her videos? Not that it will matter to me. I won’t make it past the first word,”The” or “this”. to be fair she’s had experts on that provide more colour to put context into whatever topic/study they are talking about
If the video began with a 10 to 15 second summary I’d agree. This feels like a random 8 minutes plucked from the middle of a half hour presentation. Something to do with high intensity running/cycling three days a week to make your heart young again, am I close?
Exercise is so important. Idk how people dont. I personally believe everyone is different and some cannot handle too high intensity cardio as they may have high cortisol or adrenal issues. Keep moving is key 🔑 ❤
Summary for those who skip straight to comments: "Do 30mins of Zone 2 training per day and your heart age will reverse". Zone 2 basically means, intense enough that your working out hard but you can still hold a conversation.. there's more to it including heart rate etc but that's a fair description for a normal person to understand.
Only that's not what she's saying. She promotes high intensity interval training, and discusses the benefits of lactate specifically. I'm all for Zone 2 training, but it doesn't produce lactate, so it's NOT what Rhonda talks about here.
I am 86 yrs old, male, started my own exercise ,when there was no internet, no RU-vid. I didn’t have the luxury of getting an advise from young longevity experts. I don’t lifts weights, don’t do strength training, I don’t go the gym. My own exercise enabled me to reach 86 yrs of age. I put emphasis on brain stimulation, socializing and most of all life enjoyment while doing my exercise. I am still doing my own exercise 4=to 5 times a week
I speak by personal experience. I am in my late 40s. I've done high intensity training for a few years maximizing my endurance to the point I was faster and stronger than in my 20s. The downside is that I struggled to gain muscle mass after a while and my body was inflammed all the time. Plus I was all the time tired. By cutting intense endurance training and spending more hours in the gym lifting weights I feel much better.
I started CrossFit at 37 years old during “cult” era and I’m 50 now. People can’t believe I’m a day over 35 when I tell them my age. Everything she says is fact on this one but you have to be willing to be on the edge a bit for this process to work. It’s gonna take at least 9-12 months for most to realize the changes. There is no shortcut and yes you it will cost on the nutrition, food and equipment (shoes, gear etc) that’s required. Some days you will need to train 2x and on off days you will need to do tons of mobility (yourself) to make it work. I fell in love with it all because of ptsd from military combat so it gave me a sense of community again. And one thing I found out about fitness is that it’s WAR. You must be willing to go deeper and risk your comfort for Advancement each day. We are all capable so reading these comments won’t help you realize that. The only way to get there is START
yeah my hubby is the same. he barely works out but remains really busy and does maybe 15 minutes weights every other day. looks easily 25 years younger
Am 54. I have done CrossFit for 8+ years and mix in OTF 5-8 times a month. Before that I did 15+ years of functional fitness (outdoor) Bootcamp. Always been super lean & super fit. Had a heart attack at 51. Had bypass surgery. My advice, start with nutrition.
Listen to her it works... I started in January 2024 with 3 days in my IR sauna plus 4 days of exercise bike 2 times a month VO2 max training.. Now as of Aug 2024 (8 months) I've lost 25 pounds and I'm off my blood pressure meds... I think I can lose another 10 pounds by fasting... Most importantly . I feel so much better... I really think the Sauna was the game changer for me.. A lot of my pain when away witch gave me the drive to work out more intensively... THANK YOU Dr. Rhonda Patrick
ok but the video is about This Type of Exercise Reverses 20 Years of Heart Aging, Improves Brain Health, & Fights Cancer. Prove that or stop saying she is right
Get a single speed bicycle, and ride around the flats and the hills. You'll get plenty of heart rate training in the different zones with hills being the equivalent of sprints, but it's easy to recover and a very enjoyable activity solo or with others. You could do it with a multispeed bicycle too, but you have to leave it in a higher gear and not cheat yourself on the hills.
Outstanding!! Dr. Hodges book " Younger next year." Science of moving. I am 75 and almost 50 years of serious training. Yesterday I 40 something young man said I look 60. I work so hard. Rain or shine. Lifestyle not fad❤
Do you mean to say Harry Lodge? The advice is sound but unfortunately, Dr. Lodge died at 58 due to prostate cancer. Funny how these things work; how you can be seemingly doing the right things and still lose your life so early.
Incorrect. Happiness is a side effect that happens when you align yourself with reality, doing acts that benefit yourself but also humanity in general, it is an evolutionary byproduct that guides us, the same way instinct is mother's nature guiding hand for animals.
@@valahogyHappiness is fleeting, that "guidance" by nature is for animals or unevolved humans. We as humans can break free from nature's limitations. Break free from pain and pleasure, sadness and hapiness, ying and yang. Humans are capable of union with the cosmos and going beyond the dualistic viewpoint of the mind and intellect. You are not the body and not the mind. There is no good and bad, there is just the cosmos as a whole.realizing that is the true human potential and purpose of this life. It's called enlightenment and Yogis have been developing methods for this for over 15.000 years. Those beings who realized enlightenment speak of "divine bliss" and if you research legitimate masters you can see it in their faces and eyes. No regular human has an expression like that, only the most evolved ones who broke free from limitations of the mind and body by disidentifying with them and realizing the true self, which is conciousness itself, there is only 1 conciousness and every individual shares it, so there really is no individuality. "God" is dreaming the universe and every individual can wake up if he is willing of letting go of every identification that binds him to the dream (body/mind/desires/likes and dislikes) and unite with him and experience union and liberation.
Won’t help your VO2 or muscle much. No pain no gain But if not I’d up that to at least 45 minutes. Breaking it up to after 2 different meals even better.
@@jmass4207 No pain no gain is a cliche that doesn't help anyone and it's wrong. Vigorous or intense exercise does not mean it has to be a painful and unpleasant experience. If you have pain you are doing some things (many things) incorrectly.
I started HIIT for 20 min every other day when I’m not lifting, and I’ve noticed within several weeks of doing HIIT, my resting heart rate went down to 57 from 62, and my HRV went up from 60s/70s/80s to 100-140. I’m a 40 year old female working on losing baby weight from 3 years ago. I am generally healthy, but postpartum really kicked me in the rear to where mt Fitbit numbers were awful. Once I started lifting 3 months ago and doing HIIT, everything drastically improved.
Wonderful presentaion! I would respectfully like to add how important weight bearing exercise is, especially as we age. A simple and cheap solution is a kettlebell routine. You can achieve intensity AND weight bearing rain or shine. Thank you again for your work.
Been playing pickleball 4 times a week for about 2 1/2 hrs each session. Was blown away to see that I had burned over 1,000 calories. Just turned 65 in July.
I shared this with my diabetic, extremely sedentary 70something mother, who is a retired nurse (and she lets you know in every conversation that she was a nurse for 40+ years), and she said, "Vigorous exercise will kill older people. Our bodies were meant to slow down." In other words, she's rationalizing the fact that she sits on the couch 18 hours a day and lets everyone else wait on her hand and foot. She doesn't even take out her own trash.
She’s made it to her 70s so she knows something. Just encourage her to walk everyday. My mom is in her 70s and her only exercise is walking like 45min a day rain or shine
Theres also studies that show that older people tend to be more stubborn and stuck in their own way. If you believe your meant to slow down and die, what do you think is gonna happen?
My mom will be 100 on her next birthday. Her only forms of exercise were housework, yardwork, tennis, golf and playing with her grandson. Shes doing well and still walks a little but never a real exercise routine. Just healthy living and eating.
@@emiliodechantal2769 Jealous of egomaniacal selfish attention seekers? You know this is true...but you are entitled to your opinion...because it's all about you isn't it? haha
@@kenmacphee7400 By what authority can you make such a comment? Are you saying that you have a life that is better than mine? Based on what criteria big mouth?
This is so close to my 10 day cycle training regiment. I do high pace rucking 2-3x along with slow distance running 2-3x along with strength training and 1-2x of interval training with tempo recovery. 2-3x walking/plyometrics, and 1-2x rest as needed. I did a heart stress test 2 years ago and I beat the 3 college aged boys who had been in that week. Maxed out the incline and kicked it up till I couldn’t go any more. I was 55. Cardio calcium score = 0 Eat right with low carb and high protein and healthy fats. Aging well and feeling great. n=1
Cross fit can be hazardous to you health. Even with a coach the potential for serious injury is thru the roof especially if you are past 40-45 years old.
not true.. I am a 63-year-old female and I've been doing CrossFit for 12 years. I don't push the limits I go there to stay fit and keep moving and I have never been injured by CrossFit. I get injured by doing silly things like carrying boulders around my property or lifting a 50 pound dog because he sick CrossFit is awesome, if you want to try and lift 300 pounds yeah you're gonna get injured. If you stay at 150 you'll be fine.
A friend of mine experienced that. She had so many injuries that the recup time would set her back each time plus rounds of physical therapy and then pain management. She finally just adapted to a healthy, active lifestyle. The amount and types of injuries were just ridiculous.
I loved this video!! I have to tell you there is so many things about health I was missing and I JUST FINISHED book called The 21 Former Doctor Secrets by Rachel Morgan like nobody is talking about it, finally found out my perfect diet for 100% focus
I know quite a few people who have had heart attacks that have been running or spinning for years. I am talking several "healthy" men & women. They almost always deny the high intensity as a contributing factor but I see the correlation. Low intensity is safest for long term regimens.
"Low-intensity exercise is generally considered safe for the heart, especially when combined with heart rate monitoring using technology such as smartwatches." Train smart not hard 🎯🎯🎯🎯
@@ajbroxon485 Zone 2 training, defined as exercising at 60-70% of your maximum heart rate, is particularly beneficial for perimenopausal women. It helps manage cortisol levels, which can be elevated during this phase, thereby reducing stress and promoting fat oxidation. This moderate-intensity training enhances mitochondrial function, allowing the body to use fat as a primary energy source while minimizing the risk of injury and overtraining. Incorporating Zone 2 workouts can improve metabolic flexibility and support weight management during perimenopause
@@ajbroxon485 Zone 2 training, defined as exercising at 60-70% of your maximum heart rate, is particularly beneficial for perimenopausal women. It helps manage cortisol levels, which can be elevated during this phase, thereby reducing stress and promoting fat oxidation. This moderate-intensity training enhances mitochondrial function, allowing the body to use fat as a primary energy source while minimizing the risk of injury and overtraining. Incorporating Zone 2 workouts can improve metabolic flexibility and support weight management during perimenopause
I would join a study if one was in my area. I'm 75, during the summer I bicycle doing 30 miles in 2hr. I augment that with kettlebells, especially during colder months. Usually 30-45min doing 5 different kettlebell exercises then leg, arm, ABS weight machines then 15-20min elliptical before 10-20 min on the dreadmill including running backwards. My mother had bad heart issues while my dad, though sedentary, died of leukemia. My dad's dad died in his late 50's of "hardening of the arteries" while grandma and all her sisters, deeply sedentary and obese (often cooked with lard) died of old age, 90's to 100's. Everyone guesses me to be mid 50's and very few equal my gym workouts. Genetics? Luck of the draw? Who knows. I just don't want to out live my kids.
@@whitemountainapache3297 Sorry. I can't post my GPS data on here to prove it. Nor can I post pictures of my gym recordings. But then, what you conclude isn't all that important to me. 57th HS reunion next month. Perhaps if you came they could tell you.
@@khairt1731 That is a real issue with me. I am so scared of losing what I have. I always take Sunday off to go to Church and sometimes Wed to visit the less fortunate in assisted living facilities. I usually ride my bike to go visit them.
🏃♂ Vigorous exercise reverses heart aging by nearly 20 years. 🧠 High-intensity workouts boost brain health and neuroplasticity. 💪 Improved blood pressure from exercise rivals that of medications. 🔬 Lactate produced during exercise supports brain function and cognition. 🏋♀ High-intensity training leads to increased BDNF, vital for memory. 🩺 Vigorous exercise helps kill circulating tumor cells, reducing cancer risk. 🌟 Regular intense workouts can enhance mood and cognitive performance.
As someone that's done steady state, high intensity intervals, weights, yoga, other through most of my life, the one thing I don't get is if I'm going at a legit 95% of my maximum heart rate, there is no way I'm maintaining that for 4 mins. Almost by definition, 95% is anaerobic work. 30 to 60secs? Sure. But 4mins? Nope. Find me someone who says they're at 95% and sustaining that for 4mins (let alone for repeats), and I'll show you someone almost certainly not at 95%. Or did I misunderstand and it's 95% of your maximum 4min pace? Still enjoyed the video overall though. 👍
I had the same questions. It's very hard to find in the research. And a lot of these hit exercise programs call for 30 seconds. There's no way in the world you're going to get your heart rate up to 95% and 30 seconds. From the people I've talked to and the studies I've read forget about the 95%. It's that you work out all you can for 4 minutes. If you can't do that again after 4 minutes, you're working too hard. If you recover faster than 4 minutes, you're not working hard enough. Use those same figures if It's 30 seconds or 2 minutes. That's what you have to go by. Might take you a couple weeks. Easy to figure out at that pace.
The timeframe can be any interval that allows you to complete the high intensity work for whatever time is possible. If it’s realistic, it can only be short duration repeated multiple times. Plenty of good research on the topic.
Quiz By "YouSum Live" 00:00:11 What structural changes occur in the aging heart? 00:02:07 How does vigorous exercise affect heart structure? 00:02:55 What impact does vigorous exercise have on blood pressure? 00:03:10 How does exercise relate to dementia risk? 00:04:01 What is the role of lactate during high-intensity exercise? 00:05:10 How does lactate benefit brain function? 00:05:56 What is the effect of high-intensity exercise on neuroplasticity? 00:06:35 How quickly can high-intensity workouts improve mood and cognition? 00:08:01 What is the anti-metastatic effect of vigorous exercise? Quiz By "YouSum Live"
It does come for everyone but I work out to be fit strong and healthy for my future for my kids future & possibly grand kids future. If I just lazed about drinking eating not loving I would most likely die sooner of a heart issue or other disease from such a sedentary and crappy lifestyle I am an ageing female so have menopause coming my way. Loss of muscle and bone density. It’s a crappy ride for woman more so than men and we have to ride the rollercoaster and live a life that supports these changes
As a 54 year old competitive athlete (cyclist) her presentation matches my experience. With exceptional aerobic fitness you will feel incredible like in your 20s or 30s. You will look younger too and exude a vigor and vitality that other people like to be around. Not easy to attain, but *easier* to maintain once you get there. Nowadays I do calisthenics daily to round our fitness. Please do your cardio for quality of life as well as health and longevity!
I’m closing in on 80, ride my bike 50K per day, at least. Lost 25 pounds pretty quick at the start of summer. So, you would reasonably surmise my BP would fall. Yeh, nope!!! Maybe NOT EVERYONE fits in the same square. I’ve had higher than normal BP all my life.Ran for 60 years before switching to INTENSE cycling. I'm done with worrying about “NORMAL BP”. I’m just gonna spin pedals till I can’t. Thank you.
Regarding the shearing forces of blood flow on traveling cancer cells, in a way, you almost endorsed PEMF Therapy, which a lot of athletes also use for recovery. See that point?
I always knew exercise is great for your brain, longevity or cancer prevention, but his video gives me a big kick in the capsule. Long hour of exercise ... no regrets! :)
This video was very informative. With a family history on both sides of Alzheimer’s, exercise may be a way to combat. I’ve been active most of my life, but had to take some time off after having major back surgery. I’m ready to get back to spin class and my weight routine- Strong Women Stay Young
There is no way of knowing with certainty the (ultimate) optimum pattern of workout. As one works out daily, abilities and markers of success move. Finally, the individual is limited by time and opportunity. This applies also to academic exercise, alimentation and supplementation, and even things like learning a musical instrument and saving money. It reminds one of Jesse Jackson's "paralysis of analysis." I suggest a daily pattern for each sphere of growth and the practice of making very small changes individually. Also, a person must have a reason for wanting a long and healthy life. Serving others is far better than narcissism.
This is interesting because I remember once watching GMA and they tracked the Phys Ed classes in preteens and teenagers, and after a year, it really didn't make a difference in all that "brain" function.
Rhonda, I love your information and presentation. Do you have anything similar to this heart information but for kidneys and adrenals? Thank you! Continued success to you!
I like Dr. Patrick, but she gave conflicting information. If a person is doing 30 minutes of exercise 5 days a week. It is 2.5 hours of exercise. Dr. Patrick stated that most participants were doing 4 to 5 hours of exercise per week. 5 hours of exercise is twice as much as 2.5 hours of exercise. She also stated that once a week, they did the Norwegian 4x4 HIIT workout, but later showed that they did the Norwegian 4x4 HIIT workout twice a week. Two Norwegian 4x4 HIIT workouts is twice as much as one Norwegian 4x4 HIIT workout.
Most impressive, Rhonda, your skills are improving. Your mentor has trained you well..I look forward to seeing your further progress in the field and on your individual journey to masterey
I participated in a university study on the effects of HIIT on pre diabetic people over fifty. So everything was measured precisely. I religiously stuck to the schedule I was given. After six months, the improvements were so tiny that they did not outweigh how much I hated that miserable routine. I always exercise, but only do things I enjoy now. Why live a longer life if it’s a miserable one?
Yea, I still get carded to enter establishments ! Oh! My Goodness love your beautiful outfit Doctor! Old Vet here; Doc. Oh, how I just love the Jungle Camo!❤
She refers to vigorous intensity exercises with a focus on the following: Steady-State Vigorous Exercise: Example: Exercise at 75-80% of maximum heart rate for 20-30 minutes, 4-5 times per week. Purpose: To maintain a high but steady level of intensity that can reverse heart aging and improve cardiovascular health. Norwegian 4x4 Protocol: Example: High-intensity interval training (HIIT) involving four intervals of 4 minutes at 85-95% maximum heart rate, separated by 3-minute recovery periods. Purpose: Improves cardiovascular fitness and induces significant structural changes in the heart. High-Intensity Interval Training (HIIT): Example: Short bursts of all-out effort, such as 6 minutes of HIIT with 40-second all-out intervals, followed by recovery periods. Purpose: Maximizes the production of brain-derived neurotrophic factor (BDNF) and supports neurogenesis, cognitive function, and mood enhancement. 10-Minute High-Intensity Workouts: Example: Brief, intense exercise sessions that can still improve mood, cognition, and brain health. Purpose: Provides significant mental and cognitive benefits with minimal time investment. Important Points: Heart Health: Vigorous exercise can reverse heart aging by 20 years, making the heart more elastic and functionally younger. Blood Pressure: Regular high-intensity exercise can reduce blood pressure to levels comparable to those achieved by medication, reducing risks for cardiovascular diseases and dementia. Brain Benefits: Exercise-induced lactate boosts BDNF, promoting neurogenesis, neuroplasticity, and better mental health. Cancer Prevention: Increased blood flow from vigorous exercise can kill circulating tumor cells, helping to prevent cancer from spreading.
Sounds wonderful! But Many people for whatever reason are physically unable to do high intensity exercises.What's their next best option to get all these great benefits!
I think the value in her words is more specific, some type of exercise that is beneficial. Tell somebody to go exercise without any further description, and they might never push themselves very hard. Sure long walks are better than nothing but if we’re going to be spending a significant amount of time on exercise, shouldn’t we get more bang for the buck?
I agree but this not groundbreaking information. I suppose if you can make a career out of oing over old ground like its something new then good on you.
@@imspyingonyou2243 Even if it's not groundbreaking for you, there are tons of people out there convinced that walking for 30 min is exercise and will do the same thing as vigorous exercise 😂. There are people out there who need to hear this and she has enough reach to influence a lot of people
75-80% of MHR is not high intensity. That is what you'd call upper zone 2, low tempo. High intensity would be anything at or above LT2 which would be 90-95% MHR.
We need everyone to follow this woman’s aging, she has all the knowledge. If she ends up not making it to 80, barring some unfortunate tragedy or cancer, then this was all a work to make money for her career.
walking on a treadmill on an incline will increase your overall endurance. increasing the time each week by 5 minutes. start at 15 mins week 1 - week 2 20 mins - week 3 25 mins and so on. overall endurance will strengthen your heart. slowly.
All centenarians all over the world do absolutely no intense exercise at all. Go figure it out. No strength training, endurance efforts, no interval training. Theres more to longevity and wellness than just exercise and diet. On the contrary, show me an elite athelete, if they live long enough, still alive at age 100.
I'm sure exercise and diet have a role to play in longevity because former peoples that lived long were physically active and all the food was wholesome back in the day. However, I agree with you that all these biohackers and health gurus on the internet focus way too much on exercise and diet. Believing in a higher power definitely has it's role in longevity. Some people live long, despite their bad diet and lifestyle habits and many fitness athletes die young.
Exactly! Your comment have always been what I've been saying. Studies show this, and studies show that. Sure, it's always good to eat right and exercise. But at the end of the day, eating right and exercising will extend someone's life by 2.3 years, for example. People who live very old (100) is mainly genetics. Full stop.
