This is not a comprehensive review. I didn't review assertions that I was pretty sure were true (ex: VO2 max improves longevity), or that were hard for me to evaluate (ex: the mechanics of how LDL cholesterol functions in the body), or that I didn't care about (ex: sleep deprivation impairs one's ability to identify facial expressions).
There is a spectrum between two ways of being wrong: "pop science book pushes [...] ---
Outline:
(02:19) Disease
(02:22) People with metabolically healthy obesity do not have elevated mortality risk
(07:39) Amyloid beta is implicated in Alzheimers disease
(09:20) HDL cholesterol on its own doesnt prevent heart disease
(10:12) Exercise
(10:52) VO2max is the best predictor of longevity
(15:21) You should train VO2max by doing HIIT at the maximum sustainable pace
(20:26) You should do 3+ hours/week of zone 2 training and one or two sessions/week of HIIT
(23:34) Stability is as important as cardiovascular fitness and strength
(30:23) Nutrition
(30:26) Rhesus monkey studies suggest that calorie restriction improves longevity but only if you eat a fairly unhealthy diet
(38:09) The data are unclear on whether reducing saturated fat intake is beneficial
(45:59) People should take omega-3 supplements
(48:33) Sleep
(48:55) Every animal sleeps
(51:12) We need to sleep 7.5 to 8.5 hours a night
(52:24) Basketball players who were told to sleep for 10 hours a night had better shooting accuracy
(53:07) Lack of sleep increases obesity and diabetes risk
(54:27) A study using Mendelian randomization found that sleeping 6 hours a night increased risk of a heart attack
(57:03) Lack of sleep causes Alzheimers disease
(58:10) Bonus
(58:13) Dunning-Kruger effect
The original text contained 90 footnotes which were omitted from this narration.
---