Dr. Layne Norton

If you think – and then look at – take for example like the Cheesecake Factory.

You look at the salads.

They're well over 1,000 calories.

And so I think many people do think they're eating healthy and just don't really have a great understanding of how quickly energy can add up if you're not very mindful about it.

So this study kind of put the kibosh – and it's been supported by a lot of follow-up studies as well showing whether type 2 diabetic, obese, non-obese, it basically boils down to lean mass, explains like 78 percent of the variance in metabolic rate.

And then the rest of the variance in total energy expenditure is physical activity.

Yeah.

No, no.

I tell people like exercise is one of the only things that you can do independent of weight loss that will improve all your health parameters.

And we – in Lehman's lab –

The amount of exercise you need to get massive benefits is such a small – like I got in trouble because I called it a disgustingly small amount.

But it really is.

Like there was a research study done looking at vigorous physical activity, not even continuous but just like throughout the day, cumulative activity.

Four minutes, vigorous activity per day, reduced cancer risk by, I believe, 20%, okay?

And then if you got up to 10 minutes, I think it was 30%, right?

And so it's like, I'm sorry, you got four minutes, you know?

And some people will say, well, it's a cohort study, X, Y, Z. Yeah, but we have randomized control trials looking at very short bursts of exercise, seeing improvements in glucose metabolism, blood lipids, inflammation.

And then now the cognitive stuff too.

There was actually a recent randomized control trial where they took people with major – or men with major depressive disorder or general anxiety disorder and they had them do two 25-minute sessions of resistance training a week.

That's it.