Harvard Professor: Do NOT Make These Health Mistakes In 2025! (Especially After 40+) | Dan Lieberman

Rangan Chatterjee

Jan 22, 2025

Episode description

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Why do we find it so hard to exercise despite knowing how good it is for us? Is sitting really the new smoking? And what can we learn about movement from studying populations who live more traditional lifestyles?

My guest today is the brilliant Daniel Lieberman, Professor of Biological Science and Chair of the Department of Human Evolutionary Biology at Harvard University. His research studies how and why the human body is the way that it is, focusing on the evolution of physical activities such as walking and running and their relevance to health and disease. He has published more than 200 peer-reviewed papers and three books, including his most recent, Exercised: Why Something We Never Evolved To Do is Healthy and Rewarding.

In this conversation, we cover so many fascinating topics and explore the powerful idea that humans have not actually evolved to exercise.

We compare the sitting habits of modern humans with more traditional societies and Daniel shares why it may not be how long we sit for that is causing us problems, but more the way in which we choose to sit. We also talk about the profound importance of maintaining strength and activity as we age, the relationship between movement and cancer, the truth about barefoot running and minimalist shoes and the concept of 'mismatch diseases' - this idea that our modern environment is in direct conflict with our evolutionary design, and the impact this is having on our wellbeing.

Throughout the conversation, Daniel challenges many common beliefs that exist around health, and offers us evidence-based, practical strategies for building a healthier relationship with physical activity.

Whether you're interested in the science of movement, looking to build sustainable exercise habits into your life, or simply curious about how our ancestors lived, this is a truly wonderful conversation with one of the world’s most highly respected experts. I hope you enjoy listening.

#feelbetterlivemore
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Show notes available at: https://drchatterjee.com/514

Find out about Professor Lieberman:
Website https://scholar.harvard.edu/dlieberman/home

Professor Lieberman’s books:
Exercised: The Science of Physical Activity, Rest and Health US: https://amzn.to/40oyT5T UK: https://amzn.to/3C5j7VF
The Story of the Human Body: Evolution, Health and Disease US: https://amzn.to/3CkVTe2 UK: https://amzn.to/3jd9YL1

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Order MAKE CHANGE THAT LASTS. US & Canada version https://amzn.to/3RyO3SL, UK version https://amzn.to/3Kt5rUK
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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Episode description

Mindsip insights from this episode:

Incorporate cardio to enhance health outcomes for strength athletes

Studies on Finnish athletes show that weightlifters who neglect cardio have health outcomes as poor as sedentary individuals because their cardiovascular systems miss key benefits.

#cardio

#strength

Ditch cushioned shoes to strengthen foot muscles

Stiff, supportive shoes with arch supports cause the intrinsic muscles in your feet to atrophy, leading to weakness and a higher incidence of flat feet.

#atrophy

#footwear

Engage in enjoyable activities to embrace natural movement

We evolved to be physically active only when it is necessary or rewarding, which is why forcing yourself to do unenjoyable, discretionary exercise feels unnatural.

#evolution

#exercise

Incorporate frequent movement and active postures like squatting to enhance sitting habits

Hunter-gatherers sit for about 10 hours a day, similar to modern office workers, but they interrupt their sitting frequently and use active postures like squatting.

#exercise

#mobility

Redefine retirement: Embrace active roles like grandmothers in hunter-gatherer societies

In hunter-gatherer societies, grandmothers are often the most physically active members, spending hours a day gathering food for their families, challenging the modern concept of retirement.

#activity

#aging

Utilize runner's high to enhance sensory awareness during hunts

The runner's high evolved not for pleasure but to heighten sensory awareness, which was critical for tracking animals during persistence hunts.

#endurance

#evolution

Emulate hunter-gatherer lifestyle for extended healthspan

While hunter-gatherers have a similar lifespan to modern humans, their healthspan is much longer, as they remain free of chronic diseases like diabetes and heart disease for almost their entire lives.

#healthspan

#longevity

Limit indoor time to prevent myopia in children

Short-sightedness is largely caused by spending too much time indoors during childhood, as the lack of complex visual stimuli affects the genes that regulate eyeball growth.