Here's a link to the research and detailed show notes, if you're interested: bit.ly/383kKUD
@sarahklein4519
2 жыл бұрын
Thank you for your Videos🙏💖do you know about ursolic acid? Can you make a Video?
@terrytari1891
Жыл бұрын
Mike: Thanks for your community work at the Hippy Kitchen!
@liberos100
2 жыл бұрын
Intermittent fasting already for two years 20/4, low carb, walking, muscle training, eating meat and fatty fish, made me so healthy as a 62 years male. No medicin anymore, no C19 after my wife had IT. Perfect weight by loosing 9 kilo. Great content ones again, you helped me a lot, thanks Mike!
@bookzdotmedia
2 жыл бұрын
I started 14 hour fasting daily with minimal carbs, mct oil, protein powder, salmon, cod liver, liver pudden, eggs daily, protein and fat 90% this year at 56, and all fantom pain went away, and also muscles heal faster. No need for aspirin or alive anymore,,, more energy,, sleep better,, mental health even better,, Low Carbs is the key,, started dark chocolate recently testing this for the next 30 days. Turkey seems to be the best sandwich meat for me. Testing benfotiamine as well. Coconut oil and mct oil with sesame seed oil seems to be the best oils to mix with whew protein isolate.
@megret1808
2 жыл бұрын
Me too, the lockdowns in early 2020 were helpful to me. I dropped 20 kg. I pick up a 40 lbs. dumbbell now and can’t believe I was actually carrying that around. I’m 75 and feel better than I did 25 years ago. Resistance exercise and whole, live foods are the way to go. I intermittent fast with a full on no food week long fast twice a year for detoxing
@kernjames
2 жыл бұрын
I was wondering why or how I was gaining muscle by losing weight when I wasn't lifting weights My Nutritionist has a machine that measures my muscle mass, and since I have been losing weight and eating a less Carbohydrate rich diet, I have been gaining muscle mass. The Doctor hasn't mentioned any of this information. Great information! Thanks so much.
@edmahonejr.9364
2 жыл бұрын
He probably doesn’t know anything about it
@jahmd8377
2 жыл бұрын
Well, it does say NEW SCIENCE in the title of the video.
@timchow924
2 жыл бұрын
If your doctor has been an MD for more than 10 yrs, he definitely doesn’t know. Do you realize how many new studies there have been in the last decade in regards to health? I highly doubt he’s up to date on the latest
@kernjames
2 жыл бұрын
@@timchow924 okay, my Bad.
@kernjames
2 жыл бұрын
@@edmahonejr.9364 Okay you are surely correct, smart and in tune. I will have my girlfriend give me an extra beating tonight for my ignorance upon this fact.
@stuartwatson5533
2 жыл бұрын
Excellent clip, taking everything on board and learning lots from high intensity health. Restricting feeding window 8/16, walk after meals, good sleep, circadian rhythm, high cortisol morning light in eyes, rest dark at night, get of blue light, high fat diet no starch/grain/seed oils and many more. Good work keep investing in your health.
@vivacious229
Жыл бұрын
I ended up here after googling "muscle loss in older diabetics" for my father who is 60+. Gained a lot of insights. I have never subscribed to a channel quicker.
@tricia8727
2 жыл бұрын
This is so good... i mean SO GOOD! Just the info. I needed to help me break the cycle of muscle wasting i've been experiencing in my 40's.. Inflammation playing a role was new to me. I will definitely be using these tips and attacking this issue from all sides. THANK YOU for continuing to provide such invaluable content. 👏👏👏
@susiehomesteader4645
2 жыл бұрын
This is me. I’m 51 and have just in the last 3 months started building muscle back. I was undx’ed dm2 until I finally figured it out for myself about 2.5 yrs ago. My insulin had been so high that my body broke down all my protein. I have reversed my dm2 with fasting and ketovore but still was lacking any muscle tone. Started taking dhea in February and have been lifting “heavy” heavy for me 😉 since mid February. I am now seeing muscle building. It’s slow but it’s happening 😊
@samdoornbos2824
2 жыл бұрын
Love the shirt
@philipvandiggelen1968
2 жыл бұрын
Love your content! I’m a 68 year old man and always looking for ways to maintain my health. Very motivating as always.
@seanodonnell2508
2 жыл бұрын
Great stuff..going to share with mother
@sanautin
2 жыл бұрын
Excellent info! As I lose weight through keto and IF, I'm down 65 pounds, I find that I want to work out more and more. It's actually enjoyable. 30 to 60 mins workout each day along with two 20 mins walks. I've also recently started HIIT.
@user-fn3lg4vl1b
2 жыл бұрын
Thank you! I'm currently doing ADF for insulin resistance and now I'm hopefull that as that comes under control the muscle weakness in my right arm and hand improves.
@mariotribunella9141
2 жыл бұрын
Love your content. I am 54 and have been doing IF and Keto/Carnivore for at least 8 years. Doing high intensity resistance training twice a week, one set to failure on all exercises. Cannot begin to emphasize how this way of living has drastically improved my quality of life, in all areas. Thank you for content and commitment to science backed advice. Your electrolyte sticks are awesome, by the way. My girlfriend and I both use them when we workout together.
@M110-w6s
2 жыл бұрын
Love your videos. Love your passion for good health and guiding others to better health!
@brendamartz2685
2 жыл бұрын
Thank you Mike! ♥️ Your videos!! This reinforces what I just decided yesterday!! I am 63, fell from an ebike and broke my left hip. I had to have a hip replacement. ☹️ I've always been active but don't lift weights and don't consider myself athletic. My diet is quite clean. My recovery is going to include weights! I walk allot, do yoga and have noticed my muscle loss .
@kimdavis7812
2 жыл бұрын
FANTASTIC video Mike!! Always enjoying your content 👍👍
@Jana-pm3nj
2 жыл бұрын
Amazing content as usual! I've been wondering why my muscles have been shrinking, despite walking 3x a day with my dogs plus lifting weights and doing daily squats. I am a T2D and have been noticing I'm losing control of my BS. The smallest carb creates a spike. Time to get serious about more vigorous exercises and going carnavore to get in control of my health. Thank you soooo much for this video.
@RunTFC
2 жыл бұрын
I first started noticing changes in my eyesight. Of course I hadn't been exercising like I used to for various reasons. This is great info, thank you.
@dannymeyer3256
2 жыл бұрын
Oh I believe it I really want freedom from all these sicknesses from aftermath from Virus.
@wellnesspathforme6236
2 жыл бұрын
This Money Power Empire, Inc. system depletes essential nutrients and replaces them with metallic iron filings and synthetic nutrients that drive those metallic iron filings deeply into your cells. Reverse their agenda and the illness they are driving slows down or reverses. The Blue Blood Royals and Bankers are depleting your blue blood status -- bio-copper. Stop ingesting metallic iron filings, stop ingesting synthetics, and start ingesting bio-copper rich natural food sources. The Root Cause Protocol covers the basics. It is freely given away.
@jeannash5794
2 жыл бұрын
Thank you so much for this info .My body is insulin resistant and I found this very informative and helpful. Contains many tips which I m sure will help me as I impement. them. this is info my doctor nver gave me. Blessings!
@whitewolf6730
2 жыл бұрын
Real good! Spending about an hour and a quarter four times a day in the gym, and on the other days in a vehicle spending another 20-25 minutes in short bursts doing exercises out of my trunk, plus IF, 22/2 schedule. And caloric restriction. Need to lose about 45 more Lbs.
@gstlynx
2 жыл бұрын
Thanks Mike, as always. Great mechanistic elaboration on an important, core concept.
@pointshealthcoaching8474
2 жыл бұрын
Now I understand better what I see all the time with many individuals that I work with... & it's quite sad & frustrating not to be able to help ppl make improvements b/c they're not opened to change....
@lindas.1751
2 жыл бұрын
Dear friend had an encounter with standard practice a few years ago, and I believe it pushed him over the edge into worse IR and prediabetes. He's been losing muscle mass like crazy, so I am really working to persuade (not force) him to move more. We are both longtime tech nerds so getting away from screens is hard. I am doing better than my friend.
@LatimusChadimus
2 жыл бұрын
Besides cold therapy, I really do like going for a walk after each meal to reduce inflammation, and for the other benefits, and have been doing it every single day that I don't fast since October and let me tell you readers down here, it is a total game changer
@Hippy2021
2 жыл бұрын
That's Very true. Since I follow Mike videos, I take a long walk morning before breaking my fast and every after meal, 45 minutes. I retired, have plenty of time for that. I feel a huge difference on wellbeing. Vision changed to better and I no longer wear glasses when driving .
@StellaM22
2 жыл бұрын
Omg of course!!!!! Never thought about it like that! The glucose needs muscles to go into!
@functionalmovementcoaching9223
2 жыл бұрын
Thanks, Mike, Totally agree with you about resistance training. As an online Functional Movement Coach who helps people safely build muscle, I am always amazed at how therapeutic and effective resistance training has on my own body and also on my clients. Keep sharing the good news!
@dohvahkiin1177
2 жыл бұрын
Outstanding up to date information - thank you. Sharing with my Clients, Friends & Family. 👌🏼🇦🇺😎
@michaelpaul9179
2 жыл бұрын
Great video …..I did not know that insulin resistance contributes to scarcopenia. Thanks for the video!
@chartersmailinggroupinc6792
2 жыл бұрын
Mike - I can't express how much I appreciate your content!!!
@doloresvega4420
2 жыл бұрын
Absolutely great information 👍🏼👍🏼👍🏼👍🏼
@1972Celeste
2 жыл бұрын
Keto, Carnivore, fasting and weight lifting is the key to health
@LatimusChadimus
2 жыл бұрын
Stress reduction, and clean water, also
@nupglenn8992
2 жыл бұрын
Sleep
@cr8tive401
2 жыл бұрын
Keto isn’t the answer for everything. Not everyone is able todo Keto due to being unsustainable long term.
@cr8tive401
2 жыл бұрын
Carbs are very important for Building muscle
@mikafoxx2717
Жыл бұрын
@@cr8tive401it's only unsustainable if you think it is.. and it's not required for muscle growth. Shawn Baker and Anthony chaffee sure as hell don't need it.
@mikeward9870
2 жыл бұрын
Thanks for helping connect the important dots.
@francescakolar2446
2 жыл бұрын
Thank you for simplifying this I really enjoy your videos
@KristinPerryLMFT
2 жыл бұрын
So helpful, informative and clear. Thank you. 😊
@johnwilhelm385
2 жыл бұрын
This is superb! Thanks for your good work.
@LindsAyWithAttitude
2 жыл бұрын
Needing to see this... I've been seeing a neurologist thinking I have ms or something similar and it's taking forever to figure out what's wrong.
@jasonhutchins9239
2 жыл бұрын
Im sensing a common theme with your videos… love it
@jakezaragoza6091
2 жыл бұрын
Love the shirt brother!this info is really good stuff!thank you brother !👍🏽💪🏽
@victoriainnerd7020
2 жыл бұрын
You always do such a great job. It's not easy to understand but I try to glean something . I've been critical BMI for nearly a year , I can't cook for myself and need to get frozen meals all bloods are normal ,blood sugars ok it's a mystery but I could do more exercise , work on sleep etc but l need weight . Thanks Victoria
@hollygillan1505
2 жыл бұрын
Love the content! I will definitely pass it on🤗
@wellnesspathforme6236
2 жыл бұрын
Iron induces insulin resistance in cardiomyocytes via regulation of oxidative stress Hye Kyoung Sung
@davidharrold9189
2 жыл бұрын
Very informative. Enjoyed it.
@samuelspade889
2 жыл бұрын
Thumbs up and sent to friends. Have you ever done a video on the decline of eyesight due to diet?
@goofyroofy
2 жыл бұрын
Your vids are always chock full of value, they talk about healthcare costs/spending in DC and other places, imagine if they took on board what's in this video how many billions could be saved?????
@barbarajones1252
2 жыл бұрын
Glad you bring us the studies even if the truth hurts! Ughhh the sad truth of aging! Want to give a shout out to the electrolyte sticks too. Even tho I don’t work out like a fiend to give me need for them, I’m using for the high potassium especially. With Crohn’s disease I need to get all the potassium I can!
@mlmendes716
2 жыл бұрын
As always....great work. Thank you.
@daveatkins2359
2 жыл бұрын
Great info thank you I am living this❤️☯️❤️
@ryanokeefe521
2 жыл бұрын
itd be great if u can make a video about a diet routine and workout routine for those of us who are overweight and want to maintain/gain muscle while losing fat. i know youve given the tools in all of your videos but i think it would be great to see what u would do if u were in my position. im 6'2 270 24 years old have about 185 pounds of muscle but struggle keeping the muscle while trying to lose weight
@geejay1123
2 жыл бұрын
Great delivery as always
@texaslovelylady
2 жыл бұрын
I am really interested in learning how to reverse insulin resistance and atrophy after 45.
@SharkFishSF
2 жыл бұрын
Dr Eric Berg ken d berry High intensity health Dr boz motivationaldoc Thomas Delauer sten Ekberg Frank Tufano Shawn Baker and a lot more.....
@pwoods00
2 жыл бұрын
Start by stop eating sugar and start going for walks.
@wellnesspathforme6236
2 жыл бұрын
I'm past my 55th birthday and I think I've done it, and not until recently. Nothing magical, mind you... lol. But if you are wasting away, reversing that process to consistent smaller gains is quite noticeable. Life == energy production. Muscles represent the ability to expend produced energy. So the common denominator is... *energy production.* Note, muscles do not mean a long life... look at the bodybuilders dying at young ages. Back to that obvious common denominator... a person low in energy will not want to exercise... they don't have energy, after all. A lack of exercise will lead to... what? low muscle mass. And a reduced energy production time frame, ie, life span... both because of low energy production. So the key is to figure out what promotes energy production, and what reduces energy production -- no assumptions. Belief is the ENEMY of knowing. Let's start at the end point. Most assume ATP is the energy currency of the cell and, ultimately, the tissue, the organs and the muscles. They are wrong. you can assume a car without an engine will provide you transportation energy, but it won't -- no engine. What is the engine for the ATP? Magnesium. Mg-ATP is the true energy currency of the cell. Magnesium is processed out of foods. Glyphosate, chlorine, and fluoride all bind with magnesium. Excess calcium blocks magnesium absorption. Sodas are magnesium torches... both the sugar and the phosphorous / phosphoric acid. You can't find magnesium on a almost all misnamed "nutrition labels, and your doctor is much more likely to laugh at you if you mention magnesium to him/her than ever mention it to you. And NPK fertilizer has no magnesium... so it appears it is like French cake... you both eat what little is there... and still have it like you didn't eat it. If you want more energy with which to live better, exercise more (more muscle mass), and live longer, learn how to optimize Mg-ATP production. Getting quality magnesium consistently is just the start. Let me know if you are interested in more key Mg-ATP optimization levers....
@texaslovelylady
2 жыл бұрын
@@pwoods00 don't eat sugar
@SharkFishSF
2 жыл бұрын
@@wellnesspathforme6236 wow, that's so educational, what do you know about living without eating? Is it possible? I mean to get energy out of thin air and survive?
@TiMalice2009
2 жыл бұрын
I increased my protein and have been gaining weight! Plus my hunger increased making it harder to fast. So I’m rethinking my strategy.
@rawcamino7227
2 жыл бұрын
Needed this message. Thank you.
@GrumpyOldGuy777
2 жыл бұрын
Awesome content Sir!
@dedetudor.
2 жыл бұрын
Mike, what foods can help manage this? I hope to learn this from you.
@druelleb9620
2 жыл бұрын
Thanks Mike!! 😬
@wendyramsey5335
2 жыл бұрын
Love your shirt;)
@johncalla2151
2 жыл бұрын
This is one of the reasons I've moved away from the idea of "bulking" for building mass. I feel like -- at least in some individuals -- it moves the person more toward insulin resistance rather than being insulin sensitive and I think that begins to hamper hypertrophy signaling and most of the weight gain is shifted towards fat rather than muscle.
@daniel-zu4kp
2 жыл бұрын
You need substrate to build muscle. Depends on your current body composition whether or not to make calorie adjustments
@rubensonorio8805
2 жыл бұрын
@High Intensity Helth great video thanks. I think you could only keep the muscle you use to be functional and after 60 is almost impossible to get extra muscle naturally. Of course there is muscle memory and even if you have been quite inactive and lost some you'll be able to get them back by working out even after 60 yo😇
@picodegallo1959
2 жыл бұрын
Hey Mike, Curious about your thoughts on any precursors to DHEA?? Also, along with DHEA what should I surround it with, as far as supplementation goes, please? If not here, maybe a vlog??
@Dermsurg1
2 жыл бұрын
Great summary Mike! I wonder how the long term physiologic "insulin resistance" we develop on low carb diets affects tendency toward sarcopenia.
@mikafoxx2717
Жыл бұрын
That's insulin suppression, which means such low insulin that blood sugar may rise despite not getting much of it, thanks to a little too much cortisol. That's the complete opposite of high insulin.
@ronsexton3685
2 жыл бұрын
OsteoArthritis also contributes to muscle wasting as well along with all the other stuff! Dang getting old sucks! 66 here.
@hadespaul1
2 жыл бұрын
Great info!!
@Jmmarshall69
2 жыл бұрын
always great videos.
@kristahutchinson907
2 жыл бұрын
I’m 52 and I lift heavy. Yet I’m still finding that I’m losing more muscle than I’m keeping.
@chrissuperhero2291
2 жыл бұрын
Interesting new information
@recoveringsoul755
2 жыл бұрын
My first sigmoidoscopy they told me everything looked great, and to come back in 10 years. You say go every 2 years for a full colonoscopy?
@noelfrancisnunez5729
2 жыл бұрын
I currently do kettlebells arnis/kali and pullups best combo for me
@richardrybicki749
2 жыл бұрын
Mary here I was told that the reason why I have low blood sugar low blood pressure and a hard time keeping sodium in my body is because of hashimoto's messing my system up I'm also getting weaker by the day and I'm 66 my wanting to faint all the time and constantly having to eat which I don't think is right because the diet they want me to be on is something I have avoided I do not eat bread even gluten-free I have an allergy to wheat and I don't think I'm digesting grains I also have a problem with baking yeast all my life so those foods have been eliminated they want me to put them back I'm having problems eating enough due to changes in my jaw and bite my teeth don't meet and I have no molars any tips to get my muscles back I would be grateful I was a subscriber before coved
@markmyers8818
2 жыл бұрын
What about sauna and cold plunge wim hoff says a cold shower a day keeps doctor away
@vellyd.6165
2 жыл бұрын
Thanks. I lost my grandma because of diabetes and you are absolutely right. By the way, we are from Bulgaria and my grandma didn't consume any sugar or fast food but a lot of patatoes, rice, bread and a lot of stress and poor people diet, almost no animal proteins. Dont believe in meanstream. In Bulgaria we have a big diabetes problem because we don't have money to buy animal products, vegan and vegetarian diet by force and we are sick. Don't believe in meanstream, everybody in the developing countries is trying to afford more meat and fish if when the income is allowing it, we know shat turbevulis is. The diet in the turbevulis hospitals is rich on meat, eggs and milk products. Don't believe on meanstream in the west.
@orionthehunter9107
2 жыл бұрын
Great info
@kernjames
2 жыл бұрын
I wish I could give this video 3 thumbs up instead of just one.
@SuperDebrag
2 жыл бұрын
Thank You
@welshlady212000
2 жыл бұрын
Hey Mike why do people binge drink and what can I do to stop the cravings.
@ericswires8534
2 жыл бұрын
My wife has very physically demanding job at the post office and enjoys the electrolyte stix. 👍🏻
@lkhfun6575
2 жыл бұрын
This makes me want to get out my dumb bells. 😀
@timmulder9112
2 жыл бұрын
We have all heard growing up from our grandparents and our mothers and father that they are too old to do this and too old to do that.
@timmulder9112
2 жыл бұрын
But now that I am in my sixties '64 to be exact I am sitting in Kansas City waiting to go play in a roller hockey game with the local group of men with my friend who's also in his 60s. I cannot express the importance of regular vigorous exercise and what it means to both of us. Since I am retired I have been working out regularly for the past 2 years. I've always been involved in sports but full time work and regular exercise was not compatible. But now that I am retired it has been a priority. Since I started I have lost 27 lb and gained lean muscle mass. I recently went with my brothers and nephews to the country for the weekend. They all noticed that I have become leaner and more physically fit. I may have caused some jealous because all my brothers are older and my oldest nephew is 55 and they all have Potbelly's. It seems that when you reach a certain age most everybody has resigned themselves to living a sanitary lifestyle. I now look forward to waking up everyday. I start off each morning with stretching exercises, calisthenics and push-up. I also do high intensity interval training three times a week. Just listening to people like you and Sean Baker have inspired inspired me to keep up with the pursuit of physical fitness.
@mikafoxx2717
Жыл бұрын
@@timmulder9112Awesome progress! My gramps is 74 and can still do pull-ups, chop firewood for winter, solo moves furniture, stuff like that. Eating real food and staying active will do anyone very well. He does physical activity pretty much every day to some extent, and eats veg and meats, like soups and such, sometimes steel cut oats with cream and plenty of butter on the peas and beans and all that. Not keto or anything, but keeping that muscle and constantly draining it of glycogen as a sink for a small amount of dietary carbs has done him very well. Resting heart rate of 50bpm and almost low blood pressure.
@asiaisreal7302
2 жыл бұрын
I eat great I eat a spoonful of Mac and cheese and some homemade chips going out to dinner my stomach bloats and I am constipated for 2 days. Before I ate super healthy my body tolerated junk better. Had to quit alcohol too because I would get drunk off of a couple of drinks, have a hangover and lose the next day. Now the funnest thing in my life is working out.
@declanmcardle
2 жыл бұрын
@2:30 "Is bacon resistance training when you lift a heavy ham?" "I think he said 'bake in resistance training'". "Oh." But if you lift a heavy ham, you can eat it later, right? Yes, Homer...
@SharkFishSF
2 жыл бұрын
you can 😂
@OGgrandpaw
2 жыл бұрын
I like your Tshirt. Where can I get one
@theironforce3000
2 жыл бұрын
All sound advice. If only more listened to this..
@daryltownsley4562
2 жыл бұрын
So interesting
@jenifer4929
2 жыл бұрын
Hey Mikez trying to use the spring17 discount code and I'm getting an error. Anyway to fix this?
@Billjrish
2 жыл бұрын
Would supplementing with Bereberine help with the insulin resistance?
@KenWangProteinKing
2 жыл бұрын
I have experimented with diets for several years and i can see why everybody is confused about what to eat. The magical macro is not fat or carbs its protein. Protein is what you want to lose weight. Both carbs and fats can cause diabetes and heart disease. Protein to energy ratio was right. Thanks Doctor Ted Naiman.
@daniel-zu4kp
2 жыл бұрын
Agree
@daniel-zu4kp
2 жыл бұрын
@Taiwo Omotosho I go to the gym a few times per week, focusing on the larger muscle groups… legs, glutes and back
@sarahklein4519
2 жыл бұрын
I really can say stay away from sugar People really and if its hard to quit i can give you a Hint: dont stop the Day you ate sweets or sugar , stop the next Day soper and try not to eat it at all. Because once you ate sugar youre addicted again its the same with quitting drugs...
@Hippy2021
2 жыл бұрын
You don't use it, you lose it
@daryltownsley4562
2 жыл бұрын
I'm interested in the triangulating
@denisemariani6958
2 жыл бұрын
There's more,candida in joints.
@babaluto
2 жыл бұрын
Not seeing the link to the study.
@lindaholt2235
2 жыл бұрын
This is scary
@nauding1035
2 жыл бұрын
Would a distance runner like me be very insulin sensitive even if I don’t have the most amount of muscle?
@Highintensityhealth
2 жыл бұрын
Most athletes are pretty insulin sensitive, but overtraining and consuming lots of carbs doesn't help!
@LatimusChadimus
2 жыл бұрын
13:25 which is kind of interesting thinking about some of the videos Dr Shawn Baker puts on Instagram showing these vegans spending several hours just to cook one thing that looks like meat but isn't meat, it is made of a bunch of processed ingredients and they always look so sickly and weak and very very aged
@Tephiffany
2 жыл бұрын
This comment is everything...
@dandavis3992
2 жыл бұрын
First!💪
@pilatesyogataichifit
2 жыл бұрын
Sounds like muscle can "turn into fat" (essentially) after all !!!
@harveyh3696
2 жыл бұрын
A
@leonpetersen7346
2 жыл бұрын
Go Keto and FAST.
@ohmymy9
2 жыл бұрын
💪🔥💎
@yT579
2 жыл бұрын
A disappointing video. I can sum up your entire video by saying insulin resistance causes muscle loss. You spent 16 mins saying insulin resistance causes muscle loss and 1 min mentioning ways to combat muscle loss. I'd prefer you reverse this. 1 min on what causes muscle loss and 16 mins I how to prevent it.
Пікірлер: 152