Transcription
Hello there. August 4th, 2025.
I've been asked, "What is the ideal body fat percentage for longevity and living the longest?" People always say, "Oh, 15 to 25%." Not even close. If you got 15%, you're fat, overweight. It ain't. It isn't healthy. Healthy is when you're in the single digits, preferably near 6%. Somewhere around there, 7%. Why do I say this? Let me explain it to you.
Number one, when you have less fat, you have less pressure on your knees, on all your joints. So, you protect your joints. Number one.
Number two, your cartilage. Everyone over 50, my cartilage, my knee cartilage, my This protects you from ruining your cartilage. That's why I have no problems. That's why I can zigzag, spin, underrun anytime I feel like doing it.
Number three, visceral fat. When you're in the single digits, people say, "No, you can still have risk fat." Are you kidding me? I don't take any TRT. I don't take none of that nonsense. It's nonsense. Unless you take it for medication purpose, the rest of it is nonsense. Steroids, all that is nonsense for longevity. That destroys your joints.
Anyway, let me get back to the fat. Metabolic health, lower fat, your insulin level is better. When you're more muscular and ripped, you modulate. You regulate your sugar level. Perfect. I have no problems with my sugar. Nothing at all. I have non-existent inflammation. I have no inflammation. 03.04, something like that. My insulin is 3.1.
Look, I'm not here to brag to ladies and gentlemen. You keep doing what everybody else did in the history of the world, you're going to age just like them. You're 75, 80, when you have 15, 20% body fat, you are going to be overweight. I don't care if you work out. It doesn't matter. If you have 15% body fat, you got 20 extra pounds of weight on you, on your knees, on your hips, on your back. This is why you have pains. You need less weight and it has to be muscle weight.
Okay, the fat infiltrates. If you have too much fat, it infiltrates in your muscles. So, you could look muscular and you could still be fat. It's called skinny fat. You can look skinny and be fat. That's so my prescription for longevity between 7% 5% sometimes 5% depends. But I say 7% is perfect to live the longest. I don't care what studies say. Those are irrelevant to me. You keep up believing studies. I won't.
For example, nine months ago, I made a video and I'm going to put the link up top. I said I take 20 grams of creatine. What are you crazy? No studies exist. There's no peer-reviewed studies. And guess what? Nine months later, you have Rhonda Patrick all over the place. Oh, you need to take 20 grams of creatine. Uh, poor Saladino. Why I started taking 20 grams of creatine. I don't want to hear that stuff. I've been taking 20 grams for decades. I didn't take 20 grams to load. I take 20 grams every single day. Five grams 4x four times a day. But anyway, that's beside the point.
The point I'm making is you need to have lower body fat, more muscle tissue. And by the way, avoid the freaking sugar. White sugar, all that nonsense you hear, the sugar diet. Sugar diet can't mess with me. I avoid the sugar like the plague. Sugar destroys your fast twitch fibers, your fast motor units. You keep on taking that sugar, baby. You're going to regret it. Don't worry. When you're 67, oh my god.
By the way, these guys are on the sugar diet, they don't tell you the medication they're on. I am on no medication. I'm on nothing. Nothing but health. Have a nice day, ladies and gentlemen.