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.

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.

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

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

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!

So grateful for having the opportunity to watch this video!

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.

3:53 Diversify Ang Moh Data 4:50 Exercise Is Weird 7:01 Sitting Myth 8:43 Sleep 10:19 Conclusion 10:24 10000 Steps A Day 11:18 7000 Steps Optimal 12:08 Author Did Strength Training 13:01 Why He Does It 14:04 Aging Is Different Senescence( Degrade Of Specific Organs) Collectively 15:30 Benefits Absence Of Physical Activity Is Accelerates Aging 16:50 Physical Health Mental Health 17:49 Retirement 19:00 Harvard Alumni Exercise Helps Older More 20:40 Genes Gun Environment Trigger 25:59 Two Reason 26:19 Preventive Disease 27:54 Willpower Education High Quality Food 29:11 Cancer Increase With Wealth 30:35 Physically Active Lower Cancer 33:20 Inflammation 34:04 Sugar Is Inflammatory 34:30 Exercise Reduce Inflammatory 35:09 35:24 Pay More For Less Sugar 37:15 Don't Have To Be Too Physically Active 49:38 Running Used To Be Spiritual Habit Of Ancestors 52:05 Strong Foot Treat Preventive Disease 53:31 55:36 Take It Slowly

My main takeaways: - 5:14, there’s no word for training in Tarahumara - 7:53, interrupted sitting is healthier than non-interrupted sitting; every 10-15 minutes - 8:43, the 8-hours of sleep idea has been around since the Industrial Revolution; 6-7 hours is fine - 10:24, 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 - 11:03, Hunter gatherers walk between 10k~18k; gender based; studies show no evidence of advantage above 7-8k steps - 12:37, I’ve incorporated at least two strength workouts per week; weight training becomes more important as you age - 30:42, women who are physically active (150 minutes a WEEK or more) are 30%-50% less likely to develop breast cancer - 32:09, cut down foods that are high in sugar and low in fiber- those elevate your insulin levels - 32:22, 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 - 33:31, this causes the immune system to act and results in inflammation - 33:42, and systemic inflammation is like a slow burn - 34:09, so you also want to dial down your immune system - 34:22, when you are physically active your muscles produce interleukin-6 molecules which at high levels are anti-inflammatory - 35:10, we never evolved an alternate anti-inflammatory mechanism other than physical activity - 48:51, for Tarahumara people running is a form of prayer; many cultures used to have some spiritual connection with running and endurance - 52:51, 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 - 55:00, Vivo shoes are the kind that will help you strengthen your feet - 56:46, to much muscle isn’t good - 56:58, muscles are an expensive tissue; two thirds of our body is muscles and it spends about 20% off our energy when not using them - 57:26, 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 - 1:01:50, running isn’t bad for your knees - 1:03:35, 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. - 1:06:17, a good runner lands with their shank/tibia vertical so their ankle is below the knee - 1:13:54, diet is the bedrock of weight loss; exercise doesn’t contribute as much but it plays an important role in preventing weight gain - 1:19:20, being overweight causes you to be insensitive to insulin and dopamine

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

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

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

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.

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

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.

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.

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 YouTube channels like this and researchers who share their valuable knowledge to help others.

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