Rhonda Patrick

you know, a hit, either a hit or also a very long, if I do a much longer, more steady state sort of run, I also get a lot of really great feelings from that as well.

Structuring the amount of, let's say, low to moderate intensity or zone two, I know we're not measuring lactate directly, but let's call it that, versus your high intensity interval training

A lot of people out there, you'll see on a lot of platforms, people say 80-20, right?

80% of your exercise workout should be like low to moderate.

20% should be high intensity.

Dr. Kabbalah talked a little bit about this, the distribution, the weekly training volume.

You know, how someone who is not like yourself, you know, endurance athlete, do they need to follow this 80-20 rule?

Or how should that distribute?

Does that distribution change?

Yeah, maybe we should, that's a good segue into some of the high-intensity interval training protocols that are evidence-based in terms of improving cardiorespiratory fitness, for example.

And a lot of these protocols also improve other parameters, which we're going to get into as well, like mitochondrial density, as well as other metabolic benefits.

But the Norwegian 4x4, so this is probably one of the

It's a very well-studied protocol where Dr. Levine talked about it.

Dr. Kabbalah talked about it.

People are doing four different intervals.

So they're doing for four minutes.

They are exercising typically on a stationary bike, perhaps a rowing machine.

You could do it on a treadmill as well.

But a lot of the protocols were on a bike.

And you're doing for the four minute interval, you're going at an intensity that you can maintain for that entire four minutes.