Moment 143: This Is Why You Can’t Lose Weight: Myths About Exercise: Daniel Lieberman | The Diary Of A CEO with Steven Bartlett

Intro

In this episode of “The Diary Of A CEO with Steven Bartlett,” Steven interviews Daniel Lieberman, a renowned expert in human evolutionary biology and the author of “Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding.” They discuss common myths about exercise and physical activity and shed light on the relationship between exercise and weight loss.

Main Takeaways

Myths About Exercise

• One myth is the belief that sitting is the new smoking and that it is detrimental to health.
• However, all animals, including hunter-gatherers, sit, and sitting itself is not the issue; it’s the prolonged uninterrupted sitting that is harmful.
• Interrupted sitting, where individuals get up every 10-15 minutes, is actually healthier than continuous sitting, as it activates various cellular mechanisms and lowers blood sugar levels.
• Another myth is the idea that humans need 8 hours of sleep, which has been around since the Industrial Revolution.
• Studies show that people without modern gadgets and electricity sleep around 6-7 hours a night, challenging the notion that 8 hours of sleep is necessary.
• The optimal amount of sleep appears to be around 7 hours, as people who sleep less or more than this tend to have higher health risks.

Exercise and Weight Loss

• The 10,000 steps a day goal originated from a Japanese pedometer and is not scientifically proven, but it aligns well with the average steps taken by hunter-gatherers.
• The relationship between exercise and weight loss is complex and varies based on the duration and intensity of physical activity.
• Major health organizations recommend 150 minutes of physical activity per week, but studies show that this level of exercise may not lead to significant weight loss.
• Higher doses of physical activity, such as 300 minutes a week or more, have been found to be effective for weight loss, although the process is not fast or substantial.
• Physical activity is crucial for weight management, but it may not lead to rapid weight loss at low doses.
• Studies show that physical activity is essential for preventing weight gain or regaining weight after a diet.
• Exercise and diet should go hand in hand for effective weight management.
• Personal experiences support the correlation between commitment to exercise and a healthy diet.

Diet and Exercise

• Diet and exercise co-vary and are difficult to separate in large studies of causes of death.
• People who eat better also tend to exercise more, making it challenging to isolate their individual effects.
• Both diet and exercise are markers of privilege in the modern world, as people with money tend to have access to healthy foods and gym memberships.
• In randomized controlled trials, diet and exercise can be separated, and they have independent and interactive effects on health.

Summary

Myths About Exercise

Contrary to popular belief, sitting itself is not detrimental to health. The issue lies in prolonged uninterrupted sitting, which can have negative effects on the body. Interrupted sitting, where individuals get up every 10-15 minutes, activates various cellular mechanisms and lowers blood sugar levels, making it a healthier alternative. Additionally, the notion that humans need 8 hours of sleep is being challenged by studies showing that people without modern gadgets and electricity sleep around 6-7 hours a night. The optimal amount of sleep appears to be around 7 hours, with both shorter and longer durations associated with higher health risks.

Exercise and Weight Loss

The 10,000 steps a day goal, although not scientifically proven, aligns well with the average steps taken by hunter-gatherers. The relationship between exercise and weight loss is complex and depends on the duration and intensity of physical activity. While major health organizations recommend 150 minutes of physical activity per week, studies suggest that this may not lead to significant weight loss. However, higher doses of physical activity, such as 300 minutes a week or more, have been found to be effective for weight loss, although the process is not rapid or substantial. Physical activity is crucial for weight management, preventing weight gain, and regaining weight after a diet. It is best complemented by a healthy diet.

Diet and Exercise

Large studies on causes of death find it challenging to separate the effects of diet and exercise since they co-vary. People who eat better also tend to exercise more, making it difficult to isolate their individual effects. Both diet and exercise are markers of privilege in the modern world, as access to healthy foods and gym memberships is often associated with higher socioeconomic status. However, in randomized controlled trials, diet and exercise can be separated, and they have independent and interactive effects on health.

Conclusion

Dispelling common myths about exercise and physical activity is essential for understanding their true impact on our health. Sitting itself is not harmful; it’s the prolonged uninterrupted sitting that poses risks. The optimal amount of sleep appears to be around 7 hours, challenging the long-standing belief of needing 8 hours. When it comes to weight loss, higher doses of physical activity are more effective, but exercise alone may not lead to rapid weight loss at low doses. Diet and exercise go hand in hand for effective weight management. It’s important to recognize the intertwined nature of diet and exercise, while also acknowledging their independent effects on health.