25 Non-Negotiables for Longevity that Scientists Agree On
Summary
TLDRThis video script outlines 25 non-negotiables for longevity and health, emphasizing sustainable practices and mental well-being. It advocates for prioritizing non-exercise activity thermogenesis, focusing on nutrient quality over calories, and being mindful of insulin levels. The speaker also highlights the importance of minerals, protein intake, and GLP1 stimulation for appetite suppression. Other points include the benefits of occasional fasting, becoming fat-adapted, and the health benefits of dairy fat. The script promotes a balanced approach to diet and lifestyle, with a special focus on overall health and longevity.
Takeaways
- 🌿 Mental health and strong relationships are foundational for overall health and longevity.
- 🚶♂️ Prioritize non-exercise activity thermogenesis (NEAT) over dedicated workouts for sustainable calorie burning.
- 🥗 Focus on nutrient quality before calorie counting to ensure satiety and prevent overeating.
- 🔍 Be aware of insulin's role in metabolism without becoming obsessed, especially for those with metabolic issues.
- 💧 Minerals are crucial for health; consider supplements if dietary intake is insufficient.
- 🥩 Prioritize protein intake, especially during a caloric deficit, to preserve muscle mass.
- 🌱 Stimulate GLP-1 for appetite suppression through fiber, healthy fats, and certain sweeteners.
- 🥦 Deep leafy greens are beneficial despite some containing oxalates; moderate intake and choose wisely.
- 📈 Track weekly calorie intake rather than daily for a more sustainable and flexible approach to weight management.
- 🕒 Occasional longer fasts can have metabolic and longevity benefits beyond short-term fasting.
- 🧠 Becoming fat-adapted helps the body efficiently use fat stores for fuel, improving resilience and potentially longevity.
- 🧀 Dairy fat, particularly from certain sources, can be cardioprotective and aid in fat loss.
- 🎋 Embrace the Japanese tradition of 'Mogi' by taking on challenging activities to purify and reset your mind, body, and spirit.
- 💤 Prioritize sleep but avoid obsessing over it; maintain consistent sleep hygiene and create natural sleep pressure.
- 🏋️♀️ Engage in fasted workouts to stimulate the body's adaptation and resilience.
- ☀️ Treat sunlight as a necessary nutrient, seeking moderate exposure without overexposure.
- 🥚 Consume eggs regularly for their comprehensive nutrient profile.
- 🚫 Limit refined oils and opt for monounsaturated fats and whole food sources for healthier fat intake.
- 🍔 Avoid combining high-caloric fats and carbs, which can induce insulin resistance and inflammation.
- 🏋️♂️ Focus on the total volume load in workouts, not just the intensity, for effective muscle building and fat burning.
- 🍳 Opt for a large breakfast or lunch followed by a smaller dinner for better digestion and potential longevity benefits.
- 🥩 Include red meat in your diet as a nutrient-dense food source, but in moderation.
Q & A
What is the primary focus of the 25 non-negotiables mentioned in the script for achieving longevity and overall health?
-The primary focus of the 25 non-negotiables is to promote a sustainable and healthy lifestyle that includes mental health, relationships, physical activity, and proper nutrition. It emphasizes the importance of non-exercise activity thermogenesis, nutrient quality, and a balanced approach to diet and exercise for longevity.
Why is non-exercise activity thermogenesis (NEAT) considered more important than dedicated workouts for overall calorie burn?
-NEAT is considered more important because it involves moving throughout the day and burning calories consistently, which can lead to burning significantly more calories than dedicated workouts. It also supports sustainability and prevents the body from subconsciously downregulating activity levels after intense workouts.
What is the significance of prioritizing nutrient quality over calorie counting, and how does it relate to satiety and overeating?
-Prioritizing nutrient quality ensures the body receives essential nutrients, which can lead to increased satiety and reduced likelihood of overeating. Consuming nutrient-dense foods can make it harder to overeat because the body feels satisfied with what it needs, and it's less likely to crave hyper-palatable, processed foods.
How does being cognizant but not obsessed with insulin contribute to metabolic health?
-Being cognizant of insulin levels allows one to manage carbohydrate intake in a way that prevents chronic high insulin levels, which can be detrimental to metabolic health. It's about understanding the role of insulin in metabolism without letting it dominate dietary choices or causing unnecessary fear.
Why are minerals considered the 'life force' and what role do they play in health and longevity?
-Minerals are considered the 'life force' because they are essential for various bodily functions, including hydration and energy production. They are often deficient in modern diets, making supplementation or focused dietary choices important for maintaining health and longevity.
What is the rationale behind prioritizing protein intake, especially during a caloric deficit?
-Protein is prioritized to prevent muscle wasting, which can occur when calorie intake is too low. Adequate protein intake supports muscle maintenance and repair, which is crucial for overall health and longevity.
How does stimulating GLP-1 through diet contribute to appetite suppression and satiety?
-Stimulating GLP-1, a hormone that increases after eating and signals satiety, through diet can help control appetite. Foods high in fiber, monounsaturated fats, and certain sweeteners like allulose can naturally stimulate GLP-1, leading to a feeling of fullness and reduced overeating.
What is the benefit of consuming deep leafy greens, and should all greens be consumed without caution?
-Deep leafy greens are beneficial due to their high nutrient content, including sulfur compounds that are powerful antioxidants. However, some greens, like spinach, contain high levels of oxalates that can be problematic in large amounts, so a balanced approach is recommended.
Why is it suggested to focus on calorie intake over the week rather than daily, and what are the potential benefits?
-Focusing on weekly calorie intake allows for natural fluctuations in daily consumption without stressing about strict daily limits. This approach can lead to a more sustainable relationship with food and potentially better long-term adherence to a healthy diet.
What are the potential benefits of occasional longer fasts, and how do they differ from shorter intermittent fasting periods?
-Occasional longer fasts, such as 24 to 36 hours, can have significant metabolic and longevity effects that may not be seen with shorter intermittent fasting periods. They may provide a break from constant eating and stimulate the body's ability to use fat reserves for energy.
Why is becoming fat-adapted considered beneficial, and how does it relate to the body's ability to use fuel reserves efficiently?
-Becoming fat-adapted means the body is conditioned to use fat as its primary fuel source. This is beneficial because it teaches the body to efficiently use its fuel reserves, which can be crucial during periods of fasting or when food intake is low.
Outlines
🌟 Prioritizing Health and Longevity
The paragraph emphasizes the importance of mental health and relationships as foundational to overall health and longevity. It introduces the concept of 'non-negotiables' for a healthier life, including the significance of maintaining lower body fat for reducing inflammation and promoting a longer life. The speaker advocates for a positive approach, focusing on sustainable habits rather than strict rules, and underscores the necessity of being active throughout the day over sporadic intense workouts.
🏋️♂️ Balancing Nutrition and Activity
This section delves into the tactical aspects of health, starting with the importance of non-exercise activity thermogenesis (NEAT) over dedicated workouts for sustainable calorie burning. It discusses the 'constrained energy model', which suggests that intense exercise can lead to reduced activity levels later in the day. The paragraph also stresses the importance of nutrient quality over calorie counting, advocating for whole foods that promote satiety and prevent overeating. It touches on the role of insulin in metabolism, suggesting a balanced approach rather than an obsession with either insulin or calories.
🥗 Focusing on Nutrient-Dense Foods
The speaker highlights the importance of consuming nutrient-dense foods, particularly minerals like magnesium, sodium, and potassium, which are often deficient in modern diets. Protein is prioritized as a critical component of every meal, especially during a caloric deficit, to prevent muscle wasting. The paragraph also discusses the benefits of stimulating GLP-1, a hormone that aids in appetite suppression, through dietary choices like fiber and healthy fats. It advocates for a balanced approach to nutrition, including the consumption of deep leafy greens despite their oxalate content.
🍽️ Eating Patterns and Lifestyle Choices
This section continues the discussion on healthful eating, suggesting a focus on weekly calorie intake rather than daily, allowing for natural fluctuations in food consumption. It challenges the common misconception that vegetables are detrimental to health, advocating for the inclusion of deep leafy greens in the diet. The paragraph also introduces the concept of occasional longer fasts for metabolic and longevity benefits, contrasting it with the effects of short-term fasting. It emphasizes the importance of becoming fat-adapted for improved energy utilization and the role of dairy fats in a healthy diet.
🏞️ Embracing Tradition and Sunlight
The final paragraph touches on non-dietary aspects of health, including the Japanese tradition of 'Mogi', which involves challenging oneself physically or mentally for purification and mental clarity. It stresses the importance of sleep hygiene and the avoidance of obsessing over sleep quality. The paragraph also discusses the benefits of sunlight exposure, likening it to a vitamin that should be enjoyed in moderation. It concludes with a strong endorsement for the consumption of eggs as a nutrient-dense food and advises against the overuse of refined oils, recommending whole food fats instead.
Mindmap
Keywords
💡Longevity
💡Non-exercise activity thermogenesis (NEAT)
💡Nutrient quality
💡Insulin
💡Minerals
💡Protein
💡GLP-1
💡Leafy greens
💡Intermittent fasting
💡Fat adaptation
💡Dairy fat
Highlights
Lower body fat is instrumental for a longer, healthier life.
Mental health and relationships are foundational for overall health and longevity.
Prioritize non-exercise activity thermogenesis over dedicated workouts for calorie burn.
Focus on nutrient quality before calories for better satiety and less overeating.
Be cognizant but not obsessed with insulin levels for metabolic health.
Minerals are crucial for health; consider supplements if diets are deficient.
Prioritize protein intake, especially during a caloric deficit, to preserve muscle mass.
Stimulate GLP1 for appetite suppression through fiber, healthy fats, and certain sweeteners.
Deep leafy greens are beneficial despite some containing oxalates; moderation is key.
Focus on weekly calorie intake rather than daily for more flexibility and sustainability.
Occasional longer fasts of 24+ hours can have significant metabolic and longevity effects.
Become fat adapted by conditioning your body to use fat as a primary fuel source.
Dairy fat, specifically from certain sources, can be cardioprotective and aid in fat loss.
Mogi, a Japanese tradition, suggests doing challenging activities annually for mental and physical purification.
Prioritizing sleep is essential, but avoid obsessing over it to prevent sleep issues.
Eat more and move more to maintain a higher energy state and a strong metabolism.
Be aware of oxalates in foods as they can build up in the body and cause issues.
Caffeine consumption from natural sources can lead to less frailty due to increased activity.
Fasted workouts can improve resilience and metabolic efficiency in the long term.
Treat sunlight as a necessary vitamin, but avoid overexposure.
Eggs are a near-complete food and should be a staple in your diet.
Limit refined oils and prioritize whole food fats for health benefits.
Avoid combining high-caloric fats and carbs as it can induce inflammation and insulin resistance.
Focus on the total volume load in workouts for effective muscle building or fat burning.
Eating a large breakfast or lunch can support longevity and fat loss.
Red meat is a multivitamin and should be included in a balanced diet.
Transcripts
these are my
25 easiest non-negotiables for longevity
and just overall health now the
interesting thing is is there's going to
be a fair bit of fat loss stuff
sprinkled into this as well why well not
just because everyone wants to be lean
and this and that no because when you
look at the literature and some of the
top longevity experts in the world that
I've interviewed on this channel they
all mention that having lower body fat
not low low body fat but low body fat is
going to be a huge instrumental piece in
a longer healthier life the inflammation
things like that all stems a lot of
times from excess adapost tissue so
let's go ahead and jump right into my 25
non-negotiables now a lot of these
things are going to be focused on the
positive I don't want to sit here and
give you 25 rules I don't want to make
this negative there are some rules in
here and things to limit but more it's
things to do number one and I mentioned
this first and I know it's not the most
exciting but I want to get it out there
because everyone should hear it and skip
it if you need to whatever you do it
needs to be sustainable it needs to have
your mental health in mind and
relationships are the most important I
really think that that is the foundation
if your mental health and your
relationships are not in place none of
the other stuff that I talk about can
really make as big of a difference it
can make a difference absolutely but it
can make significantly more of a
difference if you have the the
foundation of mental health set in place
so for longevity and health that is
absolutely number one now we get into
the more tactical stuff number two
prioritize always prioritize
non-exercise activity
thermogenesis over anything else what
does that mean it means if you could
just move a bunch throughout the day or
have one hour of a dedicated workout and
then be sedentary the rest of the day
Bar None pick be being active all day
your non-exercise activity thermogenesis
Burns significantly more calories than
your workouts do you can burn close to a
thousand depending on the person much
more in the way of non-exercise activity
thermogenesis most people in their 1hour
workouts are burning between 200 and
maybe 800 but it all depends on the
person you can definitely go up from
there but a hard workout is very rarely
burning more than a th000 calories in an
hour and there's this thing called the
constrained energy model which
demonstrates that when you do exercise a
lot in the morning or or just in general
in a Consolidated block your body sort
of downregulates your activity a little
bit subconsciously throughout the rest
of the day so you end up burning less
calories less fidgeting less moving
around it just happens without you even
knowing it because we do try to find
this homeostasis so it's better to just
use your workouts to get a good stimulus
push the intensity but then let most of
the work come from your non-exercise
size activity thermogenesis and it comes
right back to that first thing I
mentioned which was sustainability it
allows it to be sustainable you're not
destroying yourself number three
nutrient quality first calories second
and I am going to get destroyed for
saying this but it needs context we
should always always have calories in
mind calories matter calories are the
mathematical way that we can look at hey
you're eating too little or eating too
much 100% understand that but if
nutrient quality is there then satiety
is there and you are less likely to
overeat period if your body is getting
what it needs and you focus on that and
you don't eat the hyper palatable
garbage you will not overeat it's going
to be significantly harder and there is
data to back that up when people or
animals eat refined processed stuff add
litim they will eat more when you do
that in a whole food fashion it's very
hard to really overeat so focus on
nutrient quality and let calories come
second I do feel that when we have too
much emphasis on
calories it messes with our heads
because then you're fighting as Dr Ben
bman mentioned you're fighting against
hunger which is a war that you will
never ever win that is your biological
system that is so much more deeply
powerful than your willpower you're not
going to win that one number four
be cognizant but not obsessed with
insulin this goes in line with that
other thing that I mentioned see how
come we can't have a discussion where
the calories people and the insulin
people can like meet in the middle what
I mean by that is sometimes like people
say calories don't matter at all it's
all insulin and other people say insulin
doesn't matter it's all calories I think
there's a thoughtful acknowledgement to
both being cognizant of insulin is a
very important thing if you are aware of
how insulin being consistently High is
detrimental to metabolic Health then you
can know when to bring it down you can
put carbohydrates a little bit in the
crosshairs and say hey okay I know that
carbohydrates are something that I
should probably have in a way that is
not going to keep my insulin chronically
spiked right you want to be able to
control that and be cognizant of it but
you certainly don't want to fear it
insulin is not the problem it's not the
enemy but it also is the enemy for a lot
of people with metabolic issues and we
need to be aware of that and
unfortunately people with metabolic
issues are a large percentage of the
population insulin resistance is the
largest disease worldwide and as Dr Ben
bman also put it when I interviewed him
recently the United States is like 22nd
in terms of insulin resistance in the
world this is a global issue not just
the us so we do have an issue with
focusing too much on one thing and not
focusing on the other number five
minerals are the life force for us I
don't take a lot of supplements and even
when you see this channel like I
mentioned things here and there but most
of the stuff that sponsor on this
channel usually is food right minerals
are important okay magnesium sodium
pottassium trace minerals if you're
going to take supplements a lot of times
I would recommend minerals here's the
bottom line we don't need to add
vitamins in through through vitamins we
may very well need to do that with
minerals though because our nutrition
our diets are slowly becoming more
deficient in minerals so put the focus
on minerals put the focus on magnesium
that is the life force for us and that
is also the life force for hydration
which is a huge part of feeling good for
a long time number six protein first
prioritize protein period it doesn't
matter if you're in a caloric deficit or
not I want you to prioritize the protein
especially if you're in a caloric
deficit we are now learning from the top
longevity research that one of the worst
things you can do is sacrifice protein
and ultimately waste muscle okay we do
not want to run into a situation where
you get sick and CIA kicks in and you
start wasting put on as much lean mass
and have that protein high as early in
life as you can and sustain it number
seven prioritize
glp1 okay that sounds cheesy Thomas I'm
not saying prioritize peptides
prioritize OIC or wovi I'm talking about
prioritizing things that stimulate glp1
activation in the body glp1 is going to
keep you satiated that's why they made a
drug out of it but stimulating it from a
natural source or stimulating it through
your diet is not even on the same chart
as taking a pharmaceutical not even
close but research reers have clearly
harnessed that mechanism because it is
powerful for appetite suppression so how
do you increase glp1 increase your fiber
increase your monounsaturated fat your
good quality saturated fat decrease your
polyunsaturated fat the only amounts of
polyunsaturated fat you should be
getting in are like little bits from
nuts little bits from fish things like
that those don't need to be a staple in
your diet also things like allulose
these are particular like I said very
unique sweetener that stimulates gp1
these things are good so focus on fiber
focus on protein focus on the
monounsaturated fats do research on
which foods stimulate glp1 it makes a
big difference in your appetite number
eight I know it's contrarian and cool to
say that vegetables are bad but deep
leafy greens are good they just are
things like broccoli yes there may be
some oxalate and broccoli sure but the
sulfurane is one of the most powerful
compounds that we can consume in today B
diet so deep deep green broccoli deep
leafy greens yes you should limit things
like spinach because of the oxalates I
agree but there are other leafy greens
there's arugula there's low oxalate
greens just because some greens have
high oxalate which we'll talk about
later doesn't mean all greens are bad I
am still in the camp that greens are
probably good in fact I eat a lot of
them and I do think there could number
nine focus on your calories over the
week not over the day
if you are going to spend time fixating
on calories it's better to say hey what
does my weak look like because you could
have a day where you consume 1,000
calories a day where you consume 3,000
and that's fine but as long as the end
of the week you're in that slight
deficit ever so slight deficit you're
going to be okay and if you focus on it
like that you give yourself miniature
bulks and cuts throughout the week that
are actually quite good for your body
composition and they keep your
metabolism up and down up and down and
keep you in a state where you're
probably at a high metabolic rate number
10 Again people might not like this one
but it's legit occasional longer
fasts when people look and they cite the
evidence against intermittent fasting
saying it's no different than caloric
restriction they're typically looking at
short-term fasts they almost always are
those studies are always looking at 12
14 maybe 16 hour fasts comparing them to
caloric restriction and in that
particular short window short case yeah
they are kind of the same but once you
start pushing fasts for 24 plus hours
there are huge metabolic effects there
are huge caloric restriction effects
there are significant longevity effects
at least that we've seen in rodents that
are hard to replicate in humans because
there's not a lot of studies that are
looking at these longer term fasts
because a lot of things even consider
them unethical in study situations so
you have to rely on like food logs and
things like that when people aren't
really fasting so yeah we do look at
some of the radent model research we do
look at some of the mechanistic stuff
but longer fast 24 36 hours occasionally
once every couple months are probably a
really good thing for most people even
if it just gives people a dang break
from food number 11 become fat adapted
more than not what does that mean that
means we want the primary fuel source
for your body not the dietary source to
be fat what does that mean it means the
more that we can allow our body to
become more conditioned to being okay
with using fat the better most people
are heavy carb oxidizers that means that
the staple of their diet is
carbohydrates their staple fuel source
is carbohydrates so the body upregulates
the enzymes and the actions to
ultimately process carbohydrates well
simply by law of compensation you start
to lose the ability to process fats
better I'm not saying few carbohydrates
I eat 1 to 200 grams of carbohydrates
most days but I do make sure that my
body is fat adapted where most of the
time I am keeping it in a lower
carbohydrate state or most of the time I
am training in a fasted State what I'm
doing is I'm conditioning my body to be
able to use fuel reserves if you do not
occasionally teach your body to use fuel
reserves how is it ever going to know
how to do it
efficiently because then when you do go
without food your body is SC sing
looking for carbohydrates that you're
not giving it but if you can train your
body that hey by occasionally like
keeping carbs out of breakfast or
keeping carbs out of dinner or training
in a fasted State you condition your
body to become what is legitimately
called fat adapted and it's a very real
thing which brings me into number 12
dairy fat is a health
food people sit there and they demonize
things like red meat because of the
saturated fat content and things like
that whereas most of the literature now
is suggesting that the red meat isn't
the
problem usually it's processed meat and
stuff like that dairy fat there's a lot
of evidence to support that the c-15
fats the saturated fatty acid chains the
conjugated linolic acid in dairy fat is
not only
cardioprotective but also good for fat
loss that doesn't mean go guzzle heavy
cream it doesn't mean go like cheers the
glass of half and half and cheese what
it means is use it almost as a
supplement treat it that way oh I need
to get some good quality d dairy fat
rather than going for some trans fat
garbage or fast food get some good
quality dairy fat have some good aged
cheese like peino Romano peino Romano is
a cheese that the sardinians have been
eating for hundreds of years and they
have some of the best longevity in the
world and their biomarkers suggest they
have the right phospholipid Bayers and
just the lipids in general that are
coming from their diet with minimal
cardiovascular disease risk hm I put a
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the description right underneath this
video number 13 is something that's non
dietary it is what is called Mogi it is
a Japanese tradition to do something
hard something mentally and or
physically challenging every year as a
way to almost purify your mind body and
spirit now I don't know a ton about
Japanese tradition I'm not going to
pretend that I do but I know a little
bit about Mogi based on guests that I've
interviewed and based on books that I've
read and based on how I live my life
what that means is at least once a year
do something that is extremely
challenging and it doesn't mean like hey
I'm going to like um you know do one
hard workout it means do something big
you want to climb a mountain climb a
mountain you want to meditate for two
days do something almost on the verge of
extreme for you right that could be
relative right but the idea is by doing
something challenging you are cleansing
your mind body and spirit so in ancient
samur tradition it came from sitting
under a waterfall where you were
allowing the water to essentially
cleanse you basically like a reset like
hitting that reset button on your life
and it makes a very big difference for
Mission and purpose which is a huge
reason people suffer with mental health
issues is lacking that challenge or
mental fulfillment number 14 is of
course prioritizing sleep but the other
side of this and this is something that
people don't talk about is not obsessing
over sleep as someone that has struggled
with sleep for the last like seven years
I will tell you the biggest improvements
that I have made to my sleep have come
from when I stop obsessing over it I
simply prioritize it and it is a
fundamental rule in my life that I go to
bed at this roughly the same time and I
follow the basic sleep hygiene and I
don't get obsessive and weird when you
get obsessive and weird your sleep gets
obsessive and weird we are designed to
be able to sleep we are humans we can
sleep
all we need to do is give ourselves the
basic parameters of going to bed at
roughly the same time not eating a few
hours before bed and having proper wind
down period but most importantly create
sleep pressure you need to build up that
adenosine and build up that pressure so
your body actually wants to sleep if
you're sitting down all day staring at a
computer screen and then you wonder why
you can't
sleep what the heck you're literally not
creating any sleep pressure get up and
move your body is only going to want to
be triggered to have this recharge mode
if you're actually pressuring it a
little bit number 15 is one I talk about
all the time and it definitely is
important for fat loss and that's g-lux
it is much better to eat more and move
more than it is to ultimately eat less
and subsequently move less and even if
you starve yourself and you try to move
more your caloric output's not going to
be as good because your metabolic rates
lower you want more energy moving
through a system sounds crazy but you
want to eat more and move more so that
your net deficit is the same but it's
coming much more at a higher level more
energy moving through a system keeps
your metabolism burning strong number 16
be cognizant of oxalates they are a real
thing our body will create oxalates but
we cannot clear them does that mean you
need to be afraid of almonds and be
afraid of spinach heck no consume them
but don't go insane on it because they
don't really leave your body oxalates
can build up in the kidneys they
absolutely do and I had Dr Jacob taus on
here talking he's a kidney scientist
oxalates are a very real issue very real
thing okay they don't clear and they do
build up they build up in your blood and
in your joints and eventually can cause
problems so be cognizant of high oxalate
foods and just reduce them and replace
them with other things replace spinach
with arugula etc etc number 17 don't
fear caffeine now I say this because
caffeine really the studies demonstrate
hey people that consume caffeine have
less Frailty because they're more active
I would rather you be active but consume
caffeine from natural sources then
you're getting it in its full spectrum
full Matrix form green tea with
protective antioxidants coffee with
protective antioxidants green tea with a
little bit more naturally occurring
theine right so you've got these things
that are going to allow you to buffer
versus having an energy that's pure like
synthetic caffeine number 18 do fasted
workouts I will die on this hill that a
fasted workout is beneficial you are in
a nutrient deprived state so of course
the stimulus when you train is going to
be harder your body is going to adapt
faster and harder and I know from a
weight loss perspective people say well
it's equal if you eat before or not in
the short term I'm sure that's true but
long term the metabolic changes that you
make training fasted over weeks over
months over years over decades oh that
adds up trust me it definitely adds up
and it shows in your performance and
shows your ability to be fat adapted
under the most extreme situations
without going to Exquisite detail I will
simply explain that when your body is
efficient at training in a deprived
depleted State you are more resilient
and resiliency seems to be quite key
when you look at animal model and some
human model research at least for
longevity number 19 treat sunlight like
a vitamin period enjoy sunlight don't
overdo it you wouldn't overtake vitamin
D would you you wouldn't overtake
vitamin C would you okay so you're not
going to go out in the sun and bake and
just be an idiot but you are going to go
out and you say hey I haven't gotten
enough today I need to go soak up some
sun or I need to get a little more
tomorrow because I didn't get enough
yesterday if you treat it like that it
all falls into place we need to stop the
overg glorification of sun and stop the
demonization of the sun it is what it is
and we will have periods of it and we
will not number 20 win in doubt eggs
eggs have almost every everything you
need you could probably survive on eggs
so win in doubt get the eggs win in
doubt a hardboiled egg that is a
cardinal rule for me and it's a
non-negotiable at least seven eggs a
week try to get three to five per day
but if I'm not hitting seven per week
something needs to change in my diet I
consider them delicious nutritious and a
life force number 21 limit refined oils
wow I sound like a real serious Zealot
don't I limit
adulterated chemically
produced deodorized refined oils come on
why is this an argument why is this
something that people have to fight
about online this is a chemically
adjusted altered oil why on Earth would
that be okay in high amounts sure a
little bit here and there it's going to
happen but why would we have that almost
as a staple it's not a polyunsaturated
fat anymore it's a peroxidized fat that
is garbage it's peroxidized it's
oxidized it is rancid we don't need that
oil prioritize monounsaturated fats
prioritize Whole Food polyunsaturated
fats maybe some nuts maybe some seeds
maybe some fish but we do not need
refined oils number 22 is another
negative Nelly one and that's avoid High
caloric combinations of fats and carbs
together a we're dealing with a glycan
issue if they're consumed in high
amounts but B that is the standard
American diet and that is exactly what's
wrong with the United States
is high carbohydrate mixed with high
saturated fat in one sitting literally
in a clinical setting literally how they
induce insulin resistance is by adding a
high amount of saturated fat and
literally how they can induce
inflammation is introducing highs
saturated fat and high sugar we know so
much that it is a concept and a way to
actually induce inflammation and
problems do not combine High caloric
fats and carbs together that does not
exist in nature it does not belong in
your body together number 23 your total
volume load with your workouts is what
matters when you're trying to build
muscle or you're trying to burn fat it's
not about finding just the proper amount
if you were to train in a 20 rep range
and you were
to do a relatively lightweight because
you were pushing 20 reps all that
matters is that you do enough volume so
that your total amount of weight pushed
is the same as if you were lifting heavy
weight times reps okay your load times
your reps times your sets what is your
total volume if I pushed 100 lb for 10
reps that's 1,000 lb and if I did 10
sets of that that's 10,000 lb what is
the total amount of pounds moved that's
all you need to pay attention to number
24 eat a big breakfast or a big lunch
some people aren't breakfast people but
a lot of literature shows big breakfast
smaller lunch smaller dinner is the best
way for longevity and for sustainability
and for fat loss but I'm inclined to
think that maybe a big lunch is better
maybe a small breakfast or no breakfast
at all followed by a big lunch followed
by a smaller dinner last but certainly
not least number 25 I believe and it's a
non-negotiable for me unless the
literature came back so strong which it
seems to be going the other way from
that meat is a multivitamin red meat is
a multivitamin it has so many many
vitamins and minerals that we seek out
from a plethora dozens of other foods
that we can get in one simple serving
one or two servings doesn't mean you
need to be a total Meathead and eat six
ribe eyes per day and a brisket for
dinner and then have bone broth and stew
meat for dessert no one's saying that
but a moderate amount of red meat is
nutritious as always keep it locked in
here on my channel I'll see you tomorrow
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