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49 comments
Your videos are too long.
🌟
I’m over 40 and this hit home — sleep, movement, nutrition… it’s all connected
1:57 exercise
4:33 staircase/ escalator
10:22 evolve
16:25 hunter gathers
23:08 prayer
23:51 holistic
46:45 walking
1:01:52 steps
1:55:46 sleep
Walk❤
Half the damn time i have to listen to doctor ranganathan during his interviews.
It's annoying 😑
I wore zero drop shoes for over 6 years and then developed plantar fasciitis. When I switched to a more regular shoe it went away. Zero drop shoes can both help and aggravate plantar fasciitis, it all depends on the particular body. Also, I am 74, so age does play a part. That is the problem when a one size fits all approach is given.
This video cleared so many doubts for me! Thank you Planet Ayurveda for making Ayurveda simple, effective, and accessible for all.
Wow! Lieberman has so much info. to share, and will apply them to better my life! Please keep up your wonderful work!
Introduction & The Paradox of Exercise
Exercise is beneficial but not something humans evolved to want to do.
Hunter-gatherers were physically active out of necessity, not for health.
Modern exercise (planned, voluntary activity for fitness) is a new concept.
Energy conservation instinct: In ancestral environments, unnecessary physical activity (like running for fun) was maladaptive—it wasted calories needed for survival.
Exercise is Good for Us, But Hard to Do
Despite knowing exercise is beneficial, many struggle to do it regularly.
Guilt & shame around not exercising are counterproductive—humans naturally avoid unnecessary exertion.
Example: People overwhelmingly choose escalators over stairs (studies show <5% take stairs).
The Escalator is an Instinct
Energy-saving behavior is deeply ingrained—our ancestors would have taken escalators if available.
Hunter-gatherers sit ~10 hours/day (similar to modern sedentary people), but with more movement breaks.
Medicalizing exercise (treating it like a "pill") makes it less appealing.
The Mismatch in Evolution
Humans evolved for high activity, unlike our ape relatives (e.g., chimps walk only 2-3 km/day).
Physical activity triggers repair mechanisms—inactivity is like "poison."
Grandparents in hunter-gatherer societies remain highly active, which likely extends healthspan.
Footwear & Foot Strength
Modern shoes weaken feet: Cushioned/supportive shoes reduce muscle engagement, leading to flat feet and plantar fasciitis.
Barefoot populations have stronger feet, better arches, and fewer foot problems.
Transitioning to minimalist shoes should be gradual to avoid injury.
Sitting & Movement
Sitting isn’t inherently bad, but modern prolonged sitting (in chairs) is unnatural.
Hunter-gatherers sit actively (on the ground, frequently shifting) vs. passive sitting in chairs.
Solutions: Use active seating (like stools), take movement breaks.
Step Counts & Cardio vs. Strength
10,000 steps is arbitrary (originated from a Japanese pedometer name).
More movement is better, but benefits plateau (~7,000 steps may suffice for mortality risk).
Strength training is critical to prevent sarcopenia (muscle loss with age).
Cardio + weights are both needed—exclusive strength training misses cardiovascular benefits.
Cancer as a Mismatch Disease
High-energy modern environments promote cancer (excess body fat, insulin, hormones fuel cell growth).
Exercise lowers cancer risk (e.g., 30-50% lower breast cancer risk with regular activity).
Mechanisms: Exercise boosts immune function (natural killer cells), reduces inflammation, and balances hormones.
Sleep & Stress
Hunter-gatherers sleep ~6-7 hours/night (no "8-hour rule").
Sleep quality matters more than rigid duration—stress (e.g., cortisol) disrupts sleep.
Modern sleep anxiety ("perfect" conditions) can worsen insomnia.
Myopia & Modern Life
Nearsightedness is a mismatch disease—linked to lack of outdoor light exposure during childhood.
Solution: Kids need ~2 hours/day outdoors to prevent myopia.
Practical Takeaways
Make exercise necessary and fun (e.g., sports, walking with friends).
Do both cardio and strength training.
Avoid all-or-nothing thinking—some activity is always better than none.
Focus on healthspan, not just lifespan.
Life Lessons from Hunter-Gatherers
Prioritize relationships and purpose over material success.
Modern stressors (24/7 news, constant busyness) detract from well-being.
Physical activity is part of a meaningful life, not just a health chore.
Final Thought
Evolutionary perspective helps us design healthier modern lifestyles—not by mimicking the past, but by realigning with core human needs.
1. Make Exercise Feel Necessary & Fun
Reframe exercise as play: Sports, dancing, hiking, or walking with friends feel less like a chore.
Attach it to a purpose: Train for a charity race, join a recreational league, or use movement as social time.
Avoid the "treadmill trap": If gyms feel tedious, opt for outdoor activities or group classes.
2. Outsmart Your Energy-Saving Instincts
"Always take the stairs" rule: Internalize small habits to bypass laziness (e.g., park farther away, walk short distances).
Standing/moving breaks: Set reminders to stand every 30 minutes if you sit for work.
Passive activity hacks: Walk during phone calls, do calf raises while brushing teeth, or stretch during TV ads.
3. Foot Health & Minimalist Shoes
Transition slowly: Start by walking barefoot at home, then try minimalist shoes for short walks.
Strengthen feet: Roll a tennis ball underfoot, pick up marbles with toes, or walk on varied terrain (sand, grass).
Avoid arch supports if you don’t need them—let your foot muscles work naturally.
4. Movement Snacks > Marathon Workouts
Short bouts add up: 3× 10-minute walks daily can be as beneficial as one 30-minute session.
Break up sitting: Walk for 2 minutes every hour—set a timer or use a standing desk.
Fidgeting counts: Tap your feet, shift positions, or pace when thinking.
5. Strength Training for Longevity
Lift weights 2–3x/week: Focus on squats, push-ups, and carries (e.g., grocery bags, kids).
Prioritize legs and core: These muscles protect joints and prevent falls as you age.
No gym? Use bodyweight (chair stands, planks) or household items (water jugs as dumbbells).
6. Cardio for Health (No Marathon Needed)
Aim for 150+ minutes/week of moderate activity: Brisk walking, cycling, swimming.
"Talk test": You should be able to speak in short sentences but not sing.
Avoid "all cardio or nothing": Even a 10-minute walk daily lowers disease risk.
7. Sleep Better Without Obsessing
Dim lights at night: Mimic sunset to boost melatonin.
Wind down like a hunter-gatherer: Relax with low stimulation (chatting, light stretching) instead of screens.
Don’t stress over 8 hours: 6–7 hours may be fine if you wake refreshed.
8. Reduce Modern Mismatch Stressors
Digital boundaries: Designate screen-free times (e.g., meals, 1 hour before bed).
Nature fixes: Spend time outdoors daily—even 20 minutes reduces stress.
Social movement: Combine exercise with connection (walking meetings, family hikes).
9. Kids & Myopia Prevention
2+ hours/day outdoors: Exposure to natural light protects eyesight.
Limit close-up screen time: Encourage breaks to look at distant objects.
10. Mindset Shifts
Inactivity is the enemy, not imperfect exercise. Something > nothing.
Progress > perfection: Miss a workout? A 5-minute walk still counts.
Focus on joy: Choose activities you’ll stick with, not just what’s "optimal."
Bonus: Evolutionary Life Hack
Ask: "Would my ancestors recognize this behavior?"
Yes (e.g., walking, lifting, playing, sleeping when tired) → Probably healthy.
No (e.g., sitting 10 hours straight, ultra-processed snacks) → Proceed with caution.
Key Quote:
"Exercise is the single best thing you can do for your health—except for all the other things you can do instead that involve moving for fun, purpose, or necessity."
How can a scientist still believe that we evolved from chimpanzees?. There is zero evidence that a species can evolve from another. Adaptations within species are facts, but that's as far as evolution goes. Most scientists already know this.
Heartbeat not a Pump from pov of physics. it works more like a hydraulic system
Dr. Rangan I would really like to watch and listen to your podcasts more, but I just wish you would talk less and ask more succinct questions. You have such brilliant researchers on your podcast who are so articulate and knowledgeable. You obviously prepare your questions ahead of time, then why does it take so long to frame a question. It sometimes get tedious to wait for you to get to the point in your question (case in point 20:43)
This is really good. I always feel alive whenever I do my exercises
Well, they were preserving energy because they didn’t have the food supply that we do today! Not only do we sit but while we’re sitting, we’re eating potato chips and all other types of junk food, etc. so we definitely as a society can afford to use our bodies For energy
Anyone from Harvard is not believable if common sense is involved.😛
I think I am trying to look after myself. But here in Tábor, the Czech republic will force you to take pills against your will, lock you in room with camera and took phone from you. They robbed me, blocked my bank account nearly for one year, our Office clerk can't speak English to sort it out, my neighbor kicked me down the stairs, doctor refused to treat me and I had to pay even for ambulance, I have to pay fines and after three years ambulance came and locked me in psychiatric ward. Like a Nanny I slept in cellar when second nanny let sleep baby at toilet, headmaster in kindergarten sat home during Covid and let colleague with Covid to teach there, one women spilled drugs in my eye and nose and I lost hearing, they put naked men on my couch… according to doctor these people are normal and I am mentally ill, I had to even clean toilets as a job with university degree to survive …is it right to treat people that way?
Despot me listening to a lot of these podcasts when travelling..and then passing the word to friends and family it surprises me that although this is not rocket science hardley anyone will follow these rules and ideas. it's as if they are not interested in there own health ?
Be born with good genes. The rest of this shit is huey.
DR Rangan Chatterjee, youre brilliant, subscribed and fan, noted 🙂
In Hanoi some decades ago I saw a marathon on the road around Hoan Kiem. Half the participants ran bare foot.
I would love to listen to these conversations, but they're toooooooooo long. Time stamps would help..
While walking through Bangkok junkyards I suggest wearing boots, otherwise barefoot shoes on the uneven city sidewalks help with balance 🙂
Fasting good clean out the whole body you do not have to eat like a pig lol
Too much exercise no good either wear and tear on bones and body.
Today it seems to be all about inventing and acquiring gadgets to make everything more convenient, faster, easier. I try to do as much without those gadgets as much as possible. I stir, chop, sweep, garden – every little bit ads up!
I Intentionally do the majority of my housework, cooking, and yardwork without benefit of automated aids.
This is really really great. I'm buying his book. The interview was terrific.
I exercise for 30 minutes a day. I also eat a plant-based diet and don't drink or smoke, and I'm not overweight. But I have had multiple fractures over the years and can expect a second hip replacement any time soon, plus, knee replacements… I sometimes wonder why I bother.
It's about breaking free from rigid structures and embracing a more spontaneous, even rebellious, approach to these complex ideas.
So, let's inject a bit of that "jump out of the box" energy:
"Alright, folks, buckle up! We're diving headfirst into a cosmic gumbo of Fibonacci, golden ratios, brain squishiness, and quantum weirdness. Forget the textbooks, toss out the lab coats—we're going full-on surreal!
Imagine this: your brain, not just a lump of gray matter, but a swirling vortex of golden spirals. Your left hemisphere, the logical stickler, is doing the binary boogie, while your right hemisphere, the creative wild child, is grooving to the quantum beat. And guess what? They're dancing in perfect harmony, thanks to the golden ratio—the universe's favorite DJ!
And here's the kicker: maybe, just maybe, this isn't just a pretty picture. Maybe this 'surreal' connection is the key to unlocking the mind's hidden potential. Maybe, by embracing the 'surreal', we can break free from the binary box of our current understanding and tap into a whole new level of cognitive awesomeness.
So, smile, Jack! Take that crank, and jump right out of your box! Let's get weird, let's get wild, and let's see where this 'surreal' journey takes us!"
Essentially, it is about taking those complex ideas, and making them more fun, and approachable. It is about removing the fear of being wrong, and leaning into the joy of discovery.
Very good pod. I take exception with one topic, that of exercise and or weights hurting long life span. I have stage 4, but I think the same holds true for most people. FREQUENTLY turning on mTOR during the day is a touchy subject. We need protein, we need mTOR, but if we are chronically turning up mTOR higher, it turns down autophagy. In my case I need autophagy more than most…but we all need it. The theory is we clean up the cells when we sleep. Well, if we only fast for 8 hours, that is not sufficient time to clean it all up. Longer fasting windows is needed. As for exercise , if we go at it on workouts while we fast, we are still turning up mTOR. I do 95% of my exercise during my feeding window to limit the impact. I
My cgm seems to like this best to stay metabolicly healthy.
I love this episode! Such an honest and realistic viewpoint of health without the overwhelming pressure put forth from other health “experts” ❤😊
It starts to make sense…and then it's about selling shoes. SMDH. Podcasts are a showcase for grifters. The podcaster and the hired speaker. Youtube is grifter central anymore.
Exercise is what gives me more energy,better sleep, better moods and makes my job at the golf course on the greens crew easier.
We are related to chimpanzees but we did not evolve from them. If we did, why do they still exist? Turning this off.
did a 20 mile jog listening to this timed it right very informative but think it should been broken down to around 90 min i think some podcast are great but can go on for to long
It is funny that a male is saying this when he probably has a wife who does all his cooking and cleaning and clothes washing, and child rearing, etc. And maybe TA's who grade his papers.
Why would you mention genocidal Israel in the program? Irrelevant and deeply offensive. No one in the world wants to hear the word Israel. The whole world hates it. Period.
I eat mostly whole plant foods, work out, and forget about aging.
Two flights of stairs in my home – up & down stairs every day. Sometimes, all day. Good for quads & glutes.
Sounds like I should have been an Anthropologist. I’ve been saying this to my exercise addicted friends for decades. 😂
Interesting thanks for sharing and raised thoughts about our pasts and how other animals operate, would be due to need. We see lions will run to make a kill then eat and sleep until hunger drives them to do it again, they don’t train as such. Perhaps humans were the same but now without the need to chase food, exercise regimes exist to offset the lack of exercise due to hunger. Also the work relating to fasting and autophagy maybe how lions etc. naturally stay fit as they only eat when hungry, along with they only eat what they’re designed to eat so their diets also keep them fit.
Evolution is a huge lie!
How is this not already understood. The further we get from being natural biological beings connected to nature the worse health we have.
Addressed wrongfully. It’s a shame. A person who has lots of family concerns, his fsmily is poor, he does not think of running
Please, don’t be Trump
I couldn't avoid thinking on the relationship between cancer and a lower physical activity in the individual, and the same relationship in society which produces its own cancer (social disorder, in general) because of lack of challenges, or descending pressure from the environment. When a society has solve the problem of hard living, it turns against itself, right? OK, maybe not. Just an idea while listening Dr. Lieberman.
A lot of the comments here I very much identify with. A lot of the discussion in the video focuses on how much we don’t want to exercise, and that we tend to motivated solely by the grim reality that we must. I think not! Exercise is very much its own reward, and those of us who are consistent with it know how much it keeps us in the present, grateful, relatively serene, energized, ‘young’ by whatever definition one chooses. At more intense levels sure it hurts-and the reward is that much greater. It makes all of life better.
I am doing interment fasting I like it because it’s damn easy. No eating after 6pm
My take away:
1. Make excercise necessary and fun (social walk and sports)
2. Blend cardio and strength training.
3.Stay active throughout life to maintain healthspan.
4.Walk barefoot to boost foot strength.
5.Focus on sleep quality