Rhonda Patrick

And then, you know, they have these periods of recovery and they go back to the working part, the interval again.

What was really interesting to me with respect to improving cardiorespiratory fitness, when Marty came on the podcast, he was talking about a meta-analysis that had looked at a variety of different studies where people were meeting the requirements for moderate intensity exercise.

So they were doing about 150 minutes a week of

what is called moderate intensity exercise.

So they're probably doing, you know, something more like a zone two where they're, or maybe even a little bit less than that, but, you know, something like 60 to 80% their max heart rate.

And about 40% of those individuals didn't see improvements in their cardiorespiratory fitness.

And last year,

some high-intensity interval training or some more vigorous exercise was sort of added to the equation.

So can you talk a little bit more about, like, you mix in high-intensity interval training into your workouts, but, like, why do you think there's this sort of non-responder effect?

Or there's probably multiple reasons for it, but, like, what's the rationale for adding in more vigorous type of exercise or high-intensity interval training into a workout to improve cardiorespiratory fitness?

Yeah, actually, Dr. Levine also mentioned something similar where he was saying, you know, you have to continually stress your cardiovascular system to have the adaptations, the beneficial adaptations.

And so if you keep doing the same thing without ever adding an additional stress or stimulus, then you're only going to stay the same, maybe.

You're not really going to improve, right?

And so it does make sense from that aspect as well.

Since we're talking about vigorous intensity and adding more of a stressor and a more stronger stimulus, maybe you can recap some of what Dr. Levine, Dr. Kabbalah talked about on the podcast when they were sort of defining the various training zones and what these zones are, because there is a lot of information out there on that, which can be quite confusing to people.

I really like the talk test.

way of defining it because I as you were sitting here talking about this I was thinking about my my whole exercise protocol and I'm like okay oh yeah that's actually what I thought was more zone two is really more zone three what I'm doing here with respect to heart rate monitors do you I know Levine mentioned there can be a lot of error with using some like a smart watch and is there more accuracy in using something like a chest strap like a maybe a polar strap versus

a smartwatch versus like the talk test.

So let's say you don't have a chest strap.

Should you be using a talk test or can you still use your smartwatch?