Brady Holmer

And I know Dr. Levine and them have follow-up studies on some of the exercise training, but it would be interesting to see for that one.

Because I'm sure you can maintain some of those benefits for a few years, but the bedrest training study or just some of the studies on detraining, you see like kind of once you stop, it's a very steep slope down back to where you were.

His prescription for life was honestly one of, I think, my favorite takeaways from that episode because it was something that I felt was reasonable for everybody.

It's a lot more exercise than probably most people are doing, but not something that everyone couldn't work up to at some point.

And so his prescription for life was very similar to kind of that two-year training study that he cited.

He cited the sweet spot of

Four to five days per week of aerobic exercise or five to six hours per week of training.

That seems to be kind of the sweet spot.

Performing interval training once per week.

And you know what?

In that study, they used the Norwegian 4x4.

You could do any type of intervals.

We just mentioned a few other protocols, the 10x1, the Tabata.

But really, just do some type of high intensity interval training.

once per week.

After every high-intensity interval training session, take a light recovery day.

Levine definitely stressed the importance of recovery, not only just from a muscular perspective and your autonomic nervous system, but the cardiac and cardiovascular system also needs to recover.

When you stress it with a high heart rate, you do increase some markers of cardiac damage, and those also need time to recover.

So if you're doing interval workouts,

The next day, you know, doing 30 or more, maybe minutes of very light activity.