Maybewecouldjusttouchonsomeofthelifestylefactorsthatyoujustmentioned, because I dothinkit's importantthatpeoplereallystarttofeelintotheirsenseofagency.
Again, I wanttopointoutthatthesearenotlikestrictprescriptives, butifyouhad a magicwand, andbecauseyouareinterestedinthehealthofhumans, let's talkabout a fewofthesethingsthatcanimproveglucosedisposalandmitochondrialfunction, mitophagy, theremovalofdeadordysfunctionalmitochondriasotheycanbereplaced.
Sotosortofjustgive a senseofthepictureofwalking, ifwalkingwere a pill, itwouldbethemostimpactfulpillwe'veeverhadinallofmodernmedicine.
もしウォーキングが錠剤だとしたら、現代医学の中で最もインパクトのある錠剤になるだろう。
Therewas a paperinJAMA, 6,300 participantsfollowedfor 10 to 11 years, andthepeoplewhosimplywalked 7,000 stepsperdaycomparedtolessthanthathadanupto 70% lowerriskofall-causemortalityinthefollow-upperiod.
They'vedonefollow-upresearchwithslightlydifferentnumbersshowing, again, though, likemanythousandsofpeopleinthestudyfollowedforabout 10 years, 8,000 to 12,000 stepsperdaywasassociatedwith 50% to 65% lowerall-causemortality.
And I thinkthekeythingisthatit's notaboutthesteps.
そして重要なのは、ステップの問題ではないということだと思う。
It's aboutthefactthatmusclecontractionismedicine.
筋肉の収縮は薬だということだ。
Whenwecontractourmuscles, evenin a verylikelow-gradeway, likewalkingordoing a coupleofairsquats, we'reactivatingAMPK, andweareessentiallycausingthatcelltohave a stimulustopushglucosechannelstothecellmembrane.
So I thinkabouttheselittleteenyshortwalkingbreaksorpush-upbreaksorairsquatbreaksevery 30 minutesorsothroughoutthedayasmeessentiallyinsidethecellpushingtheglucosechannelsinthecellmembranetomakethemconstitutivelyactive.
Theyaremetabolicallyhealthier, and I believe, andtheresearchmechanisticallyhasshownthatit's becausewe'reconstitutivelyputtingthesechannelsofthemembranetotakeupthesubstrate, usethesubstrate.
Sothisisnottoreplaceexercise, but I thinkit's a reframe.
だから、これは運動に取って代わるものではない。
I thinktheconceptofexerciseissomethingwe'rereallyveryweddedtoinourWesternculture, andyoulookatmoreliketheBlueZonesandtheCentenarians, andit's likethey'rekindofmovingasbuiltintotheireverydaylife.
So I think a bigpartofkindofdiggingourselvesoutofthischronicdiseasemessandcreatingcapacityformitochondriaisfindingwaystotake a lotoftheactivitieswedonowseatedandjustfind a waytodomoreofthemmoving, standing, orwalking.
Sothere's somemismatchbetweenourobsessionwithexerciseandouractualoutcomesthatwe'reseeing, and I thinkit's thatwehavenotactuallyrebuiltconstitutivemovementintoourdailylives.
I mean, I liketostudythehistoryofexerciseculture, anditwasn't butinthe 60s whenjoggingwasconsideredkindoflike, whoa, that's like a reallyesotericnicheculturething.
So I haveheardthat a shortwalkafter a mealwillreducebloodglucosein a waythat's reallydramatic.
だから、食後に少し歩くと血糖値が劇的に下がると聞いたことがある。
Hugeamount, 30%, 35% justtaking a walkaroundtheblockafter a meal.
食後に散歩をするだけで、30%、35%といった具合だ。
That's definitely a prescription I thinkeveryoneshoulddo, becausetheresearchissostrongonit, isthatbuildinginsimply a 10-minutewalkaroundtheblockor a dancepartyin a kitchen, movingyourmusclesfor 10 minutesafter a meal, candrasticallyreduceyourglucoseresponse.
Sogettingheartrateway, wayup, breathinghardforsomeminuteseachweek, maybe a coupletimesperweek, seemsthat's a goodwaytoincreasemitochondrialfunctionandmitochondrialnumber.
Resistancetrainingtwotothreetimes a week, mostmajormusclegroups, andworkingtogettheheartrateupmoderatelevelfor 150 minutes a weekorstrenuousfor 75 minutes a week.
Maybewecouldjusttouchonsomeofthelifestylefactorsthatyoujustmentioned, because I dothinkit's importantthatpeoplereallystarttofeelintotheirsenseofagency.