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There are 12 things that are incredibly predictive of poor health as you age, that are entirely in your control and able to be prevented. Most people focus on the look of someone’s body as a sign of how healthy they are. This couldn’t be a more incorrect way of determining health. In today’s video, I’m going to take you inside the body to find twelve of the most important determining factors for longevity and well being that you can start making changes to today to increase your quality of life.
We first have to look to the work of Peter Attia MD to see how important improving one’s VO2 max is. This is your body’s ability to utilize oxygen to fuel aerobic performance. The more oxygen you can consume and provide to your working muscles, the better predictor of long term health you can make. In fact, having a VO2 max in the top 2.5% worldwide would give you a 5X decrease in your all cause mortality. This is a greater impact positively than are the negative affects that smoking and diabetes cause on your body.
Next, we have to look at water consumption. All too often, people are told to focus on getting in 8 glasses of 8 ounces per day to maintain proper hydration. This is simply not enough. Especially for people who are active or are pursuing muscle growth in their workouts. I believe you need to take in close to .75 ounces of water per pound of bodyweight to keep cell hydration high and cell function at peak performance.
Thirdly, the concept of avoiding weaknesses and working on strengths is especially flawed. We often “do what we like and are good at” rather than what needs to be done. When it comes to functional loss, if we do not work on restoring them they will only get worse. The ability to touch your hands behind your back is something that almost every child can do, yet almost all adults can no longer. What makes this worse is the assumption that because it has taken you this long to lose what you have that the remainder of functional loss will take twice as long. This is not true. Loss accelerates faster as you age making it critical you intervene now before it is too late.
Corrective exercises play an important part in preventing the decay in function and help to stave off decline while at the same time optimizing the performance that you do have right now.
Grip strength is another indication of health. People with weak grips are highly correlated with having poor health. There are a number of reasons for this, one of which is its value as a predictor of fatigue and recovery. The other is that your grip is a neurological peak inside the body at how efficient your body is operating at a systemic level. To maximize your grip, make sure you aim to perform a 2 minute dead hang from a pull-up bar or carry half of your weight in each hand for at least 2 minutes.
When it comes to your exercise routine, weightlifting must be a part. Not just any kind of weights, but dumbbells and barbells in particular. Why? Because these are the ones that are going to be the most impactful in terms of strengthening your grip as well. Limiting the use of machines for pushing exercises and grabbing free weights instead is going to be beneficial.
Making changes to your diet as you age is critically important as well. Let’s face it, as you age you will lose muscle mass. This is due to a process called sarcopenia. Though your efforts in the gym will go a long way towards staving off loss, some is unavoidable. As this happens, your BMR will decline and your caloric needs will go down. If you don’t make adjustments to decrease some of your calorie intake you will likely wind up getting fatter as you age.
Other modalities like heat and cold exposure through saunas and cold water immersion tanks are becoming incredibly popular. There is good reason for this. In addition to the specific hormonal benefits that the use of both provide, their simple impact on increasing total body resilience to stress is a beneficial thing for long term health and immunity.
Jumping and running are additional skills that cannot be sacrificed as you age as well as the ability to stimulate the brain on a daily basis through something called “cognitive weightlifting” in order to keep the brain functioning at its highest level.
Be sure to watch the entire video to see exactly what you can do to body hack your way to better longevity and health long term.
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Jeff you hit me at the end my mom has been in tree year decline w dementia and it takes so much out of me if not for your vids and training I would be lost
I have been thinking about working on the dead hang as a resolution for this year. This is a sign. My goal is to hit 2 mins for the year.
That’s what’s so enfuriating for me. All my vital organs several bones and joints are absolutely destroyed because local sherriffs the fbi the cia and more are absolutely refusing to remove my families drugs and arrest them for their lengthy brutal criminal career.
hey Jeff, I love your channel and I’ve been training with your stuff, it’s very effective, but I have a question, can I apply the effective 100 method to every kind of workout routine? like can I combine the perfect workout with the effective 100 ？
Free weights as you age are so important to building and maintaining strength. Grip strength as you age is something most young people don’t realize older people loose. Even maintaining moving their own body weight. Being able to carry heavy loads/your own body is a massive deal at staying healthy when aging.
Can I still be ripped at 65 years old ? (I’m not currently ripped right now to be honest)
HEAVY free weights. Preserves muscular youth.
@Masher Basher you can maintain a lot of muscle as you age with a rock solid routine, but _building_ muscle seems to become harder and harder as you age, so if you lose it, it will be hard to get back
Bruh i never had any grip to begin with
@Tom stay hard!!!
Jeff, I just wanna say you’re a massive inspiration for me to keep working out and building my dream body and confidence, thank you for teaching me correct forms, what the best exercise for each muscle group is, and just overall being amazing and jacked. thank you so much<3
Yes, he advertises the “unsexy” goals of longetivity and quality of life as he’s gotten older over the 10 years he’s been on YT. Won’t get those views on Insta and snap, nor the sponsorship from worldstar…
Being 29 myself I can appreciate the topic. I still feel strong and able, but stamina and durability have slightly declined, and now more than ever I appreciate all forms of training – weights, calisthenics, mobility, elasticity, stamina, having both big AND thick / strong muscles, posture etc. We are such a beautiful complex work of art if cared for thoroughly.
@MoonOvIce Depends on their condition, in theory 29 is actually over the hill in terms of peak athleticism which comes 2-4 years prior. The overwhelming majority of us no doubt can improve past that age because we are not top athletes.
with 29 you are way to young to decline in anything. So either you are only believing that you are declining or you have stopped working out etc and therefore gotten out of shape. Personally I was in the best shape of my life when I was 33/34 and so are many pro athletes. Declining (assuming you are constantly working out) starts much later. So if you think that you are loosing it with 29 then be ready for a rude awakening when you get 40 lol…
its not being 29 that is causing the decline,, i used to coach 10-12 yr olds and even the athletic ones will come back after a summer break without being able to jog a lap around a small field. Its like any muscle,, it will only remain strong as long as you train it and keep progressively overloading it,, the effects will last a while but ultimately when you stop training (whether 3 months or 3 years) you will diminish the effects almost down to nil.
honestly at 29 you should be entering physical/fitness prime if you’re truly healthy. Maybe you’re just aging stupidly fast. But declining at 29 is very very not normal and possibly an indicator of bad health coming much sooner than you’d like
Summary:
-VO2 max
-hydration
-fixing weaknesses via corrective exercises
-grip strength
-weight lifting (preferably free weights and barbells)
-caloric adjustment by age
-cold and heat exposure (seeking physical discomfort)
-jumping and running
-intentional exposure to mental stress/discomfort
-do things to avoid regrets, start now
no time markers 🙁
Ah yes, the 10 Predictors
Its too late, I regret clicking on this video
nice
ty
Thank you so much.
This hits home 100%. Loss of shoulder mobility and the “just work through it” mentality has put me on a years-long process of learning about shoulder mobility while trying to fix scapular winging, onset of arthritis, and overall stiffness. Do those correctives and pay attention to HOW you move, not just how much weight you move.
Great stuff, thanks to Jeff and A-X!
Amen bros
Climbing is definitely a great addition to my workouts. Working on grip, flexibility, endurance and even on your mind when overcoming fear and committing to a move you thought your body wasn’t able to do.
That and swimming which is a blessing for the back (and the rest, but I really like the effect it has on the back)
Climbing / Bouldering is amazing for strength and flexibility!
Jeff greatly appreciate all your vids and your knowledgeable approach to health management. I’m 65 years old and have fallen off my training path. In early years 18-45 I taught martial arts and hit the gym regularly (7-days of some sort of training). At 64 I realized I had lost a lot of my strength, agility and was sitting at 225 lbs at 5’11. In November of 22 I found your channel. Immediately after, I joined the local fitness club. Today I’m 35lbs lighter, working out daily, bars/bells/elliptical and of course diet management. Thanks sooo much for the inspiration and for assisting us older folks with your focused and targeted instruction and advise. I truly feel as fit and agile as when I was in my 40’s. Be well and keep up the great content.
Congrats on your success.
Excellent work! Kudos to you. I’m a 66 year old male who discovered Jeff’s channel this January. I’ve been working on improving my heath and hitting the weights ever since. I made decent progress in about 90 days. Jeff is now my guru! Keep up your fine work.
Ditto. I started in Nov and also lost 40#. I am 70.
I’m 47 too. I’ve been training for a new sport called Hyrox for the last 9 months. It’s a 8x 1km runs, each run followed by an event after each run such as sled pushing and pulling, farmers carry, burpees with jumps. It covers quite a few of the things mentioned here. The event is gaining in Europe and the USA. Its worth checking out if you enjoy that type of training.
Fantastic topic! Jeff is so holistic on his approach and advice. You’re doing so much good sharing this information with the world. Thanks much!
1:30 VO2 Max (4-5 mins burst, 4-5 mins rest, 4-5 sets, once a week)
3:10 Hydration (0.75 ounces per pound of total bodyweight a day)
4:35 Weaknesses (Apley Scratch Test)
6:00 Corrective (Joint Protector, Decay Preventer)
7:40 Grip Strength (Arm Hang and Farmer Carry, 2 mins minimum)
9:00 Weight Training, 9:55 Limit Machines
10:40 Training Focus (High Intensity: Compressive Stress, High Volume: Junk Volume. Find Your Intensity/Volume Balance for Sustainability and Longevity)
13:00 Adjusting Calories Intake (Keep Nutrient-Dense Food, Cut Empty-Calorie)
14:45 Saunas and Cold Water Immersion (12 minutes combined per week)
16:20 Jumping and Running
17:55 Mental Stress: Cognitive Weightlifting (Languages, books, conversation, puzzles, apps,..)
20:00 Regrets (Remove old regrets, Prevent new ones from forming)
“Seeking comfort is going to make you old, finding ways to make your body uncomfortable forces it to continue to adapt and become resilient to the types of stress that you apply to it”
@Roderick Clerk That water recommendation is definitely some bs. I’d have to piss every 20 minutes if I followed it.
I love you for eternity
Thank you so much.
Important to stress that still, bad nutrition and bad sleep patterns are more powerful predictors of poor health than those listed here.
@bruh_gains skill issue
Great stuff Jeff. Loving the info on aging, look forward to AgeX. At fifty five I’m not getting perpetually faster and stronger. The athlean programs so far are tough to modify towards strenuous and lifelong sustainability with a view to function and health as opposed to raw strength and mass. I’m hoping this video is a sign of things to come from you. Many thanks
As a man now in my 40s, i feel like this is one of the most important videos I’ve ever watched. Thank you, Jeff.
Yes, as I have gotten older, I have made two changes to my “compressive stress” exercises:
1. I go for reps on the deadlift nearly all of the time. My goal is 10 reps for a particular weight. When I was young, I did a 5-3-1-3-5 full pyramid every time. Now I never ever do that. When I want to go for a heavy single, I simply warm-up well and then “single-up” to the target. Hit the target, that’s it. Finished. No more of these heavy pyramids.
2. I never hit the lower back hard twice in the same week. When young, I would do heavy deadlifts on one day and then, a few days later in the same week, I would do heavy back squats. These days, if I am doing deadlifts in a particular week, the squatting that week is front squats for just a few sets and then leg press. No heavy back squatting sessions in the same week that I have deadlifting. One or the other is fine, but never both. My back needs a full week to recover from one hard session.
This has transformed my spine condition: It was getting really tired, almost like there was great inflammation all along my spine. I am now back to normal.
I am 62.
Great segment. I lost 2 dear friends to health related issues much too early in life over the past 2 years. At 54, I’m doing as much as possible to maintain my fortunate good health and your content has been helping me tremendously. I will be referencing this segment for a while to adjust my routine as necessary. Thanks Jeff!
Jeff and Jesse rolling out quality content consistently for years and years. We appreciate you guys!
I love how confident Jessie has become, he’s come such a long way. What a great guy, and what a great guy Jeff is for helping him to get there. Absolute dream team.