Brady Holmer

It showed that if you do too much, it actually harms your mitochondria and causes mitochondrial dysfunction.

So athletes can certainly overdo that.

I think the takeaway here, if we go back to our study, is

athletes, you know, outside of training, you're definitely improving your health.

And I think good, you know, focus on your long term health, if you're not getting paid to do it, I'm not getting paid to train for a marathon.

So I still want to run fast.

But I also am like concerned about my long term health.

And so thinking about it that way, you want to make sure to balance it so that you don't harm your long term health in the pursuit of

you know, being healthy, sometimes you can be kind of counterproductive in that way.

So I think balancing it, there's this common thing in athletic circles, the 80-20 kind of split where, you know, if you're doing six exercise sessions per week, four of those are easy, two of those are hard.

I think that's kind of a good framework, a good heuristic for people to follow.

And I tend to sort of balance my exercise that way, like 20% of my weekly exercise is maybe harder than

80% is typically pretty easy in terms of the distribution.

But yeah, I think if athletes are thinking about how to balance it and if they're concerned about the long-term health implications and they also want to reduce their disease risk like everybody else, I think kind of the same principles here apply.

Just don't overdo it.

Make sure to integrate HIIT a couple times per week and balance that with recovery.

So the running and biking stuff during the week probably combined 13 to 15 hours of that like a week.

I mean, I'm working out seven days per week.

Most days I'll take a rest day every couple of weeks.

So 13 to 15 hours of that combined.