Dr. Rhonda Patrick

So you're going pretty hard for the entire four minutes, as hard as you can maintain for the entire four minutes. And then you rest for three minutes. Rest as in low intensity, very low. You want your heart rate to come down. And then you do it, repeat four, so you do it four times. And that is one of the best ways to improve your cardiorespiratory fitness.

And in fact, that same guy, researcher, Dr. Ben Levine, that I talked about with the Dallas, it's called the Dallas Bedrest Study. It's just phenomenal.

And in fact, that same guy, researcher, Dr. Ben Levine, that I talked about with the Dallas, it's called the Dallas Bedrest Study. It's just phenomenal.

Interesting.

Interesting.

Well, he, in my opinion, has done an even more interesting study where he took 50-year-olds, so he and his colleagues, his lab, They took 50-year-olds that were sedentary. So no, they weren't physically active. But they hadn't been identified with any other disease besides sedentarism, which I think is a disease. They hadn't been identified with type 2 diabetes or hypertension or anything else.

Well, he, in my opinion, has done an even more interesting study where he took 50-year-olds, so he and his colleagues, his lab, They took 50-year-olds that were sedentary. So no, they weren't physically active. But they hadn't been identified with any other disease besides sedentarism, which I think is a disease. They hadn't been identified with type 2 diabetes or hypertension or anything else.

So they were quote unquote what they would call healthy, right? But they didn't work out. But they didn't work out, so I wouldn't call them healthy, but this is what you... They were disease-less. They were disease-free. Yeah. No, but they were sedentary, so I wouldn't even say that, right?

So they were quote unquote what they would call healthy, right? But they didn't work out. But they didn't work out, so I wouldn't call them healthy, but this is what you... They were disease-less. They were disease-free. Yeah. No, but they were sedentary, so I wouldn't even say that, right?

So, but they took them, and they put them on a two-year, pretty intense exercise intervention protocol, okay?

So, but they took them, and they put them on a two-year, pretty intense exercise intervention protocol, okay?

Okay. So they went from not exercising to five to six hours of physical activity a week. A large portion of that they were doing what's called maximal sustainable intensity. So you're doing, it's a lot of vigorous exercise. They're like 80% max heart rate, 75, 80% max heart rate. And then they were doing the Norwegian four by four once a week. Wow.

Okay. So they went from not exercising to five to six hours of physical activity a week. A large portion of that they were doing what's called maximal sustainable intensity. So you're doing, it's a lot of vigorous exercise. They're like 80% max heart rate, 75, 80% max heart rate. And then they were doing the Norwegian four by four once a week. Wow.

and they didn't start them out with this right out the gate it was like the first six months was like progressive right and after the two years okay so as we age our hearts get smaller and stiffer okay smaller and stiffer as we age and that affects not only our exercise capacity but it affects our cardiovascular disease risk our heart attack risk hypertension risk right all of these things are connected so after those two years of you know five to six hours of physical pretty good physical exercise every single week

and they didn't start them out with this right out the gate it was like the first six months was like progressive right and after the two years okay so as we age our hearts get smaller and stiffer okay smaller and stiffer as we age and that affects not only our exercise capacity but it affects our cardiovascular disease risk our heart attack risk hypertension risk right all of these things are connected so after those two years of you know five to six hours of physical pretty good physical exercise every single week

Their hearts looked 20 years younger in terms of structure. Holy cow. Their structure. 20 years younger. So they were 50. And if you look just at the structure of the heart, their hearts look like 30-year-olds.

Their hearts looked 20 years younger in terms of structure. Holy cow. Their structure. 20 years younger. So they were 50. And if you look just at the structure of the heart, their hearts look like 30-year-olds.

Wow.

Wow.

They're doing this at 50, so it's never too late. But also just look what exercise can do. Wow. Right? And that's like for me, I like to understand. I get this like dopamine. I'm like, oh, yes, like this is what I can do. I'm on it, you know? And it's like that's – it helps me understand. adopt a type of protocol where I'm doing my exercise and I'm motivated and that was definitely part of it too.