Maybewecouldjusttouchonsomeofthelifestylefactorsthatyoujustmentioned, because I dothinkit's importantthatpeoplereallystarttofeelintotheirsenseofagency.
Again, I wanttopointoutthatthesearenotlikestrictprescriptives, butifyouhad a magicwand, andbecauseyouareinterestedinthehealthofhumans, let's talkabout a fewofthesethingsthatcanimproveglucosedisposalandmitochondrialfunction, mitophagy, theremovalofdeadordysfunctionalmitochondriasotheycanbereplaced.
Sotosortofjustgive a senseofthepictureofwalking, ifwalkingwere a pill, itwouldbethemostimpactfulpillwe'veeverhadinallofmodernmedicine.
Therewas a paperinJAMA, 6,300 participantsfollowedfor 10 to 11 years, andthepeoplewhosimplywalked 7,000 stepsperdaycomparedtolessthanthathadanupto 70% lowerriskofall-causemortalityinthefollow-upperiod.
Sonotcausality, butit's prettyincredible.
They'vedonefollow-upresearchwithslightlydifferentnumbersshowing, again, though, likemanythousandsofpeopleinthestudyfollowedforabout 10 years, 8,000 to 12,000 stepsperdaywasassociatedwith 50% to 65% lowerall-causemortality.
Andthishasbeenplayedoutinmanystudiesshowingabout a 50% reductioninAlzheimer's, dementia, obesity, type 2 diabetes, depression, cancer, gastricreflux, justallacrosstheboard.
And I thinkthekeythingisthatit's notaboutthesteps.
It's aboutthefactthatmusclecontractionismedicine.
Whenwecontractourmuscles, evenin a verylikelow-gradeway, likewalkingordoing a coupleofairsquats, we'reactivatingAMPK, andweareessentiallycausingthatcelltohave a stimulustopushglucosechannelstothecellmembrane.
Yes, theyhavegottenthebenefitsfromtheexercise, butfor a lotofthatday, thoseglucosechannelsareinsidethecell, notdoingtheworktheycouldbedoing.
So I thinkabouttheselittleteenyshortwalkingbreaksorpush-upbreaksorairsquatbreaksevery 30 minutesorsothroughoutthedayasmeessentiallyinsidethecellpushingtheglucosechannelsinthecellmembranetomakethemconstitutivelyactive.
It's totallydifferentphysiology, andit's soeasy.
Soit's notaboutthesteps.
It's aboutmusclecontractionregularlythroughouttheday, andthishasbeenshownoutinactuallymoreclinicalresearch, whichhastaken – there's beenseveralstudies, twothat I thinkarefascinatingwheretheybasicallytooktwogroupsandtheysaid, okay, we'regoingtohaveyouwalk 20 minutesbeforeeachmealthreetimes a day, 20 minutesaftereachmeal, sothat's alsothreetimes a day, orforlike 2 minutesevery 30 minutesthroughouttheday.
Sothesearethreeseparategroups.
Threeseparategroups.
Soit's either 20 minutesbefore, either 20 minutesafter, or?
Twotothreeminutesevery 30 minutes, alladdedupto 60 minutesofwalkingorlightjogging a day.
Theyaremetabolicallyhealthier, and I believe, andtheresearchmechanisticallyhasshownthatit's becausewe'reconstitutivelyputtingthesechannelsofthemembranetotakeupthesubstrate, usethesubstrate.
Sothisisnottoreplaceexercise, but I thinkit's a reframe.
I thinktheconceptofexerciseissomethingwe'rereallyveryweddedtoinourWesternculture, andyoulookatmoreliketheBlueZonesandtheCentenarians, andit's likethey'rekindofmovingasbuiltintotheireverydaylife.
So I think a bigpartofkindofdiggingourselvesoutofthischronicdiseasemessandcreatingcapacityformitochondriaisfindingwaystotake a lotoftheactivitieswedonowseatedandjustfind a waytodomoreofthemmoving, standing, orwalking.
And I thinkanotherfascinatingstatisourgymmembershipsinthe U.S. havedoubledsincetheyear 2000, andobesityhasgoneupinthesameperiod.
Sothere's somemismatchbetweenourobsessionwithexerciseandouractualoutcomesthatwe'reseeing, and I thinkit's thatwehavenotactuallyrebuiltconstitutivemovementintoourdailylives.
Veryinteresting, because I think a lotofpeoplearenowworkingout, sotospeak, doingresistancetraining, which I thinkisterrific.
I mean, I liketostudythehistoryofexerciseculture, anditwasn't butinthe 60s whenjoggingwasconsideredkindoflike, whoa, that's like a reallyesotericnicheculturething.
Solotschanged.
I lovetheprescriptivesyougave, becauseit's justverystraightforward.
A coupleofshortwalks, itjustmakessomuchsense.
And I lovethevisual, and I hopepeoplewillreallyholditinmind, so I'llreiterateit.
Thetranslocationoftheseenergyutilizationstores, vesicles, asyoucallthem, theselittlepacketsfromthecenterofthecellouttothecellsurface, wherethentheycanbeinvolvedinmetabolicprocessesandtheutilizationofenergyinwaysthatotherwisetheywouldn't, andglucosedisposalbeing a bigpartofthis.
So I haveheardthat a shortwalkafter a mealwillreducebloodglucosein a waythat's reallydramatic.
Hugeamount, 30%, 35% justtaking a walkaroundtheblockafter a meal.
That's definitely a prescription I thinkeveryoneshoulddo, becausetheresearchissostrongonit, isthatbuildinginsimply a 10-minutewalkaroundtheblockor a dancepartyin a kitchen, movingyourmusclesfor 10 minutesafter a meal, candrasticallyreduceyourglucoseresponse.
Basicallymovingthroughspace, notouterspace, butwalkingthroughspacewithopticflowhas a certainanxietyreductionfunctioninthebrain, whichtherearebeautifuldatathere, inmyopinion.
Okay, sothattouchesonwalking.
Youdidmentionhigherintensityexercise.
Solet's keepitwithinthecardiovascularrealmfornow.
Sogettingheartrateway, wayup, breathinghardforsomeminuteseachweek, maybe a coupletimesperweek, seemsthat's a goodwaytoincreasemitochondrialfunctionandmitochondrialnumber.
Resistancetrainingtwotothreetimes a week, mostmajormusclegroups, andworkingtogettheheartrateupmoderatelevelfor 150 minutes a weekorstrenuousfor 75 minutes a week.
Maybewecouldjusttouchonsomeofthelifestylefactorsthatyoujustmentioned, because I dothinkit's importantthatpeoplereallystarttofeelintotheirsenseofagency.
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