Exercise is presented as the closest thing to a "magic bullet" for health, offering unparalleled, system-wide benefits that surpass any single diet, supplement, or routine.
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What is the most important thing [music]
that you can do for your health? Is it
some perfect superfood, diet, or
supplement? Is it some perfect sleep
routine or meditation retreat? Or could
it possibly be cold plunging or use of a
sauna? Is there this magic bullet for
your health? Well, not totally. And
although some of the things that I just
mentioned are definitely important
contributors to your health, I'm going
to make the argument that the closest
thing that we do have to a magic bullet
for our health is exercise. There's not
one thing that touches as many body
systems and improves the health of those
body systems as exercise does. And today
we're going to talk about how and why
that is by discussing [music] each body
system and health parameter that
exercise improves. like how it reduces
your risk of dying from almost anything
and even reduces your risk of certain
cancers. We'll also talk about some of
the key components that you should
include in your exercise routine. And we
will have to spend some time comparing
exercise to diet. It's definitely going
to be a fun one. So, let's jump into
this anatomical and physiological awesomeness.
So if you ask people what is the most
important thing that you can do for your
health, many will often pick some aspect
of diet or exercise. So we will
definitely address diet versus exercise
at the end. But like I said in the
intro, nothing seems to stimulate as
many adaptations in as many body systems
as exercise does. So as defense attorney
for exercise, let me argue why that is.
Starting with the cardiovascular system,
a well-th thoughtout cardio plan that
includes a few steadystate cardio
sessions and even just one highintensity
session per week will improve the
strength of the myioardium of the heart.
So then your heart can pump more blood
with each beat, making your heart more
efficient. It will even increase the
size and number of the mitochondria in
your cardiac muscle fibers. again
contributing to the efficiency of your
heart as your heart can now utilize more
oxygen, process lactate more
effectively, and generate more ATP.
These cardiovascular benefits don't just
affect the heart, but they also extend
to the blood vessels. You will literally
grow more of the tiny exchange vessels
called capillaries to the myioardium of
the heart [music] and to the skeletal
muscles. And this is sometimes referred
to as increased capillarization. And
with more capillaries, you can now
deliver more oxygen and remove more
metabolic byproducts from these tissues.
It also improves the health of the
tunica inima, which is the inside lining
of your blood vessels, making them less
likely to form plaques, which those
plaques can lead to strokes and heart
attacks, which we obviously want to do
our best to avoid. >> [music]
>> [music]
>> And cardiovascular exercise also
improves the compliance of your
arteries, which is a fancy way of saying
that your arteries are more elastic and
supple, if you will. Because if you have
a nice elastic, supple artery, as blood
gets pumped into that artery, it will
stretch, but then recoil, which will
help propel blood further downstream,
making it easier on the heart and
lowering blood pressure. And we're still
not done yet. Exercise will also
increase the number of red blood cells,
increasing the oxygen carrying capacity
of the blood and it will also increase
blood volume, meaning you'll have more
blood circulating throughout your body.
Now, on to the muscular benefits.
Muscles can change quite a bit due to
exercise. Moderate intensity
cardiovascular training or lower weight
high rep resistance training will
improve the number and size of
mitochondria in the slow twitch muscle
fibers. And combine that with the
increased number of capillaries that we
already talked about, those muscle
fibers will be more resistant to fatigue
so that you can now run and cycle longer
and do more repetitions. It will also
increase the amount of myoglobin within
the muscle fibers. And if you haven't
heard of myoglobin before, it is a
molecule that's similar to hemoglobin
and is found in muscle fibers and it
binds to oxygen. And clearly resistance
training will increase the size and
strength of your intermediate and fast
twitch muscle fibers. Now, obviously
increased strength is great for athletic
and sports performance, but this is so
important for longevity and health span.
And you can think of health span as the
number of healthy and functional years
that you have as you age. But the muscle
fibers that atrophy first as we age are
the fast twitch fibers. And this is
because you mostly only engage them
through higher intensity resistance
training. So heavier weights and lower
reps or through speed work. So even if
you have an elderly person that is
active with activities of daily living
like yard work or maybe they even do
moderate cardio, yes, these activities
are great. Keep doing them, but they
still won't fully engage the fast twitch
fibers, which can lead to atrophy of
those fast twitch fibers. So engaging in
heavier resistance training once or
twice a week can make all the
difference. And I'll get a little bit
more into those exercise protocols when
we give a sample exercise program at the
end. Now, even though the point of
today's video is to discuss why exercise
is kind of the king of your health,
towards the end, we will talk about how
diet and supplements contribute. And so,
as a teaser to that, I want to say thank
you to the sponsor of today's video,
Create. These guys created the first
creatine monohydrate gummy, which is
awesome for multiple reasons. One, they
use the highest quality of Creapure
creatine monohydrate, which has been
third party tested for quality. Plus,
they taste great as they come in
multiple flavors like blue raspberry or
sour green apple, which has actually
been a little bit of a problem at my
house because people keep getting into
my stash of creatine gummies. But once
you get past the thievery and treachery
of your family members, you can revel in
the joy of how convenient these gummies
are. No need to mix it in with a drink
or shake. You can just pop a few of them
into your oral cavity and chew them up,
which I especially love when I go out of
town. I no longer have to pack a whole
bottle of creatine or transfer some of
it into a little Ziploc bag. Now, I have
been taking creatine personally for
years now, and I talk a lot about its
benefits with patients and friends, and
I find very few reasons for people not
to be supplementing with creatine
because yes, it clearly helps improve
exercise performance, but it also can
improve cognitive function and even help
with sleep deprivation. So, if there's a
highquality creatine product like
create, I can definitely support that.
So, if you're interested, go to trycreate.co/human
