Aerobic exercise and resistance training help improve cognitive and executive functioning, with older populations seeing the biggest boost, according to a new meta-analysis

In the longevity game, health and wellness have evolved into more than just obtaining an ideal BMI; they’ve become tools to improve and extend mental acuity — and aerobic exercise and resistance training could be the keys to positive cognitive and executive functioning. 

Aging is inevitable for all, but one systematic review and meta-analysis — described by its authors as a comprehensive “one-stop shop” — has offered new insights into exercise’s impact on cognitive function and provides a new perspective for longevity-seekers.

Exercise is commonly recommended to boost cognitive function, but researchers say few meta-analyses have truly evaluated the cognitive advantages associated with variables such as exercise frequency, intensity, duration, type, volume and progression (FITT-VP) in healthy populations.

In their review, published in Ageing Research Reviews, researchers used PubMed and Web of Science to gather 54 randomized controlled trials with 6,277 participants (aged 6 to 60) to examine each FITT-VP variable’s effects on healthy individuals’ cognitive function, including executive function, memory, attention and information processing. 

The included 54 studies met the following criteria:

• The study was a randomized controlled trial with healthy participants to explore the effects of chronic exercise on cognitive function

• The interventions included any type of exercise training with supervision

• Control group participants received no intervention, usual care, health education, sham exercise training, or were on a waitlist for the study

• Studies had to report at least one cognitive outcome, which included global cognition, executive function, memory, attention or information processing

The key takeaway? Aerobic exercise performed with moderate duration, frequency, intensity and overall length was associated with the greatest improvement in global cognition, the authors found.

When it comes to improving executive functioning, researchers suggest that resistance training is better than aerobic exercise, although both modalities offer strong benefits.

Mind-body exercise (in this case, yoga and tai chi) with moderate duration, frequency and overall length but high intensity also showed benefits to memory, although the authors caution that the results assessing attention and information processing should be interpreted cautiously due to the low number of included studies. 

Perhaps most interesting is the finding that older participants benefited the most from exercise interventions — a point complemented by recent research on the powers of daily, low-intensity physical activity.

“This study offers new insights on the dose-response relationship of chronic exercise and the use of FITT-VP exercise principles to improve cognitive abilities or prevent cognitive decline in the process of aging,” the authors concluded. 

The longevity space continues to soar, with many emerging solutions and products that proponents say can slow down the ticking clock of age or, at the very least, support health in the present. From mushroom-powered drinks and gummies to enhance focus to GLP-1 and other weight loss management solutions to assisted stretching, analysts are bullish on the wellness boom.

In the ever-evolving world of fitness and health trends, few figures have captured as much attention and controversy as the Liver King. Known for his bold claims about primal living, intense workouts, and unconventional dietary practices, Liver King has amassed a significant following. However, recent scrutiny from exercise scientists, including Dr. Mike of Renaissance Periodization, sheds new light on the validity of these practices.

An Introduction to Liver King’s Controversy

Liver King, or Brian Johnson as he’s known off-screen, has built his brand on a narrative of returning to primal roots through rigorous physical training and a diet he claims mimics ancient practices. Central to his philosophy are “ancestral tenets” which he asserts are crucial for optimal health and fitness.

Dr. Mike, an exercise scientist with a background in sport and exercise science, as well as competitive bodybuilding and Brazilian Jiu-Jitsu, has taken a critical stance. In a recent analysis, Dr. Mike dismantles Liver King’s claims, questioning both their scientific basis and practical application.

Decoding Liver King’s Ancestral Diet and Training

Liver King advocates for a diet rich in organ meats, bone marrow, and other foods he deems essential for primal nutrition. His approach emphasizes consuming the entire animal, from “nose to tail,” which he believes provides a comprehensive spectrum of nutrients vital for health.

However, Dr. Mike highlights the inconsistencies and impracticalities of such a diet in modern contexts. He points out that while organ meats do offer nutritional benefits, there is no scientific evidence supporting the necessity of consuming them exclusively or in such large quantities. Most nutrition experts agree that a balanced diet incorporating a variety of food groups is more effective and sustainable for long-term health.

Moreover, Liver King’s diet ignores modern advances in nutrition science. Contemporary dietary guidelines are based on extensive research, showing that a diet rich in fruits, vegetables, lean proteins, and whole grains promotes overall health and prevents chronic diseases. The hyper-focus on organ meats and other primal foods might also lead to nutritional imbalances and deficiencies if not carefully managed.

The Truth About Liver King’s Training Regimen

Liver King’s training regimen is equally contentious. He promotes intense physical activities like carrying heavy loads over long distances and exposure to extreme cold as ways to enhance strength and resilience. These methods, while invoking a sense of primal toughness, are critiqued by Dr. Mike for their potential risks and limited effectiveness compared to more conventional exercise approaches.

Dr. Mike advocates for evidence-based training methods that prioritize progressive overload, compound movements, and structured rest periods. He argues that these methods not only build strength more efficiently but also reduce the risk of injury associated with extreme training practices. Compound movements like squats, deadlifts, and bench presses are foundational in building muscle and strength because they engage multiple muscle groups simultaneously, promoting functional fitness.

Additionally, the extreme elements of Liver King’s regimen, such as carrying heavy loads over long distances, can lead to overuse injuries and chronic pain. Modern exercise science emphasizes the importance of a balanced workout routine that includes cardiovascular, strength, flexibility, and mobility training to ensure holistic fitness and prevent injuries.

Epigenetics and the Misuse of Scientific Terms

Liver King often references epigenetics to justify his dietary and training choices. However, Dr. Mike clarifies that while epigenetics is a legitimate field of study, Liver King’s application of the term is misleading. Epigenetics refers to the study of how gene expression can be influenced by environmental factors, but it does not validate extreme dietary or training regimes as claimed by Liver King.

The misuse of scientific terms like epigenetics can be misleading for individuals seeking genuine health advice. It’s crucial to understand that while lifestyle factors such as diet and exercise can influence gene expression, these effects are complex and cannot be simplified into blanket statements endorsing extreme behaviors. Reputable health and fitness advice should be grounded in robust scientific evidence, considering the multifaceted nature of human biology.

Shielding and Other Dubious Health Practices

Liver King advocates for shielding against modern environmental “dangers” like Wi-Fi and synthetic clothing, claiming they disrupt natural biological rhythms. Dr. Mike dismisses these claims, citing scientific consensus that these technologies pose no significant health risks when used appropriately.

The idea of shielding oneself from everyday modern conveniences is based more on fear-mongering than scientific reality. Research has shown that everyday exposure to Wi-Fi and synthetic clothing has minimal to no adverse effects on human health. Instead of focusing on these unfounded concerns, individuals should prioritize well-established health practices such as regular physical activity, balanced nutrition, adequate sleep, and stress management.

The Reality Behind the Persona

Beyond the controversies, Liver King’s persona raises questions about authenticity and credibility. Dr. Mike asserts that while Liver King’s message may resonate with some seeking alternative health approaches, his methods lack scientific rigor and may pose risks to followers’ health.

Moreover, the revelations about Liver King’s use of performance-enhancing drugs (PEDs) further undermine his claims of achieving his physique through natural and ancestral means. This discrepancy highlights the importance of transparency and honesty in the health and fitness industry. Aspiring to unrealistic standards set by individuals who do not disclose their use of PEDs can lead to disappointment, disillusionment, and potentially harmful behaviors in those trying to emulate them.

In conclusion, the Liver King phenomenon serves as a cautionary tale in the fitness and health industry. While his charisma and unconventional approach may attract attention, consumers are urged to critically evaluate the scientific basis of health and fitness claims.

Dr. Mike’s analysis underscores the importance of evidence-based practices supported by peer-reviewed research. As consumers navigate the landscape of fitness influencers and health trends, skepticism and informed decision-making are crucial.

For those genuinely interested in improving their health and fitness, Dr. Mike recommends seeking guidance from certified professionals and relying on established principles of exercise science and nutrition.

In the end, the Liver King saga reminds us that while the allure of ancestral lifestyles and extreme fitness practices may be compelling, health decisions should always be grounded in scientific evidence and reasoned analysis.

Watch Dr. Mike’s full analysis on YouTube for a deeper dive into the controversy surrounding Liver King’s diet and training claims.

You will also like:

Pros and Cons of Following the Paleo Diet While Working Out

Eating for Wellbeing: Can a Diet Change Improve Your Health?

What Happens to Your Body if You Only Eat Meat for 30 Days?

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A PT has shared her ultimate summer arm workout – and there’s not a dumbbell in sight.

If lugging weights around the gym for the sake of sculpted guns isn’t for you, then don’t sweat it – just five equipment free exercises are enough to tone up those biceps and triceps.

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And what’s more, you can do them from the comfort of your own home – or hotel room, if you’re jetting off for the holidays.

Personal trainer and women’s health and mindset coach Chloe Thomas put together a circuit of five exercises guaranteed to have your arms burning.

The PT – who goes under the name Chloe Inspires Coaching – recommended you do the circuit two or three times a week for best results.

“Aim for three rounds, with 30 seconds rest between each exercise,” she said.

Chloe advised you take 90 seconds of rest between each circuit.

And if you’re feeling brave – and looking for an extra burn – why not attempt doing the circuit four times over?

Your arms might feel sore afterwards – but they’ll certainly look fabulous.

Just make sure you warm up first to avoid injury, the PT said.

Chloe noted: “No exercise can spot reduce body fat; this is a myth and not possible.

“These exercises will increase strength and muscle mass.

“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.

“If you want to build muscle in your arms or core you need to make sure you are eating adequate protein each day.”

Roll out your mat, make sure you have a chair nearby, and let’s get started.

1. Diamond press ups

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Begin by kneeling on all fours with your hands under your chest, forming a diamond shape with your thumbs and index fingers.

Lower your body by bending your elbows, keeping them close to your sides – make sure you’re not flaring them out.

Lower until your chest is just above the ground and then push back up to the starting position.

Aim to do 10-12 reps of this exercise.

Beginners should start this exercise kneeling, but you can progress to full body press ups once you’re feeling confident, with no knees on the floor.

Simply get into a plank position and do the same sequence of movements.

2. Plank to shoulder taps

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Begin in a plank position with your hands under your shoulders and your body in a straight line.

Lift your right hand and tap your left shoulder.

The aim is to try and avoid moving your hips, so keeping your core tight will help with this.

Put your right hand to the floor and do the same with your left hand tapping your right shoulder.

Repeat this 10 to 12 times on each side.

3. Pike Push ups

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If you think you’re going to get a nice stretch out of this downward dog, think again!

Assume the position, with your hips raised and your hands and feet on the ground.

Next, bend your elbows to lower your head towards the ground.

Lower until your head is just above the ground, before pushing back up to the starting position.

Aim to do between five and eight reps.

To make this easier start on your knees and move to your feet.

But if you’re finding it too easy, pop your feet onto a sofa or chair.

4. Chair Dips

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Sit on the edge of a sturdy chair, with your hands gripping the edge next to your hips.

Slide yourself off the chair and lower your body by bending your elbows.

Lower until your elbows are at about 90 degrees, before pushing back up to the starting position.

Do 10-12 reps.

To make this harder, move your legs further away from the chair.

5. One armed press ups

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Begin in a kneeling position with your knees just behind your hips.

Place one hand next to you on the mat and splay the other arm out, with your palm on the floor.

Lower until your chest is just above the ground. Push back up to the starting position.

Do five to eight reps and perform the exercise on the other arm.

As this gets easier you can go to full plank position, not using your knees.