Unlocking Longevity: The Power of Vigorous Exercise - Full Transcript

00:00Dr Ronda Patrick there's so much stuff Dr Ronda Patrick there's so much stuff out there online people this is better out there online people this is better out there online people this is better for longevity as far as exercise this is for longevity as far as exercise this is for longevity as far as exercise this is better this much time I think what better this much time I think what better this much time I think what people are really looking for is a people are really looking for is a people are really looking for is a little bit more of a Playbook like what little bit more of a Playbook like what little bit more of a Playbook like what can I do what are the levers that I can can I do what are the levers that I can can I do what are the levers that I can actually pull rather than just uh a actually pull rather than just uh a actually pull rather than just uh a little bit of all of this like so I little bit of all of this like so I little bit of all of this like so I wanted to ask you like what are the best wanted to ask you like what are the best wanted to ask you like what are the best forms of exercise and how can we utilize forms of exercise and how can we utilize forms of exercise and how can we utilize them more importantly when it comes down them more importantly when it comes down them more importantly when it comes down to longevity after this video get 20% to longevity after this video get 20% to longevity after this video get 20% off of any bubs Naturals product now off of any bubs Naturals product now off of any bubs Naturals product now particularly their Halo creamer so we're particularly their Halo creamer so we're particularly their Halo creamer so we're talking just a couple of simple talking just a couple of simple talking just a couple of simple ingredients nothing hidden in it no ingredients nothing hidden in it no ingredients nothing hidden in it no weird nastin we're talking MCT oil weird nastin we're talking MCT oil weird nastin we're talking MCT oil powder we're talking grass-fed butter powder we're talking grass-fed butter powder we're talking grass-fed butter and they have a vegan formula that and they have a vegan formula that and they have a vegan formula that doesn't have the grass-fed butter as doesn't have the grass-fed butter as doesn't have the grass-fed butter as well and tapioca starch so it's filling well and tapioca starch so it's filling well and tapioca starch so it's filling it lights your brain up and it's a good it lights your brain up and it's a good it lights your brain up and it's a good way to start the day but the taste is way to start the day but the taste is way to start the day but the taste is unbelievable there's a lot of creamers unbelievable there's a lot of creamers unbelievable there's a lot of creamers that are out there but this one just has that are out there but this one just has that are out there but this one just has a light fluffiness to it that just a light fluffiness to it that just a light fluffiness to it that just tastes unreal So 20% off whatever you tastes unreal So 20% off whatever you tastes unreal So 20% off whatever you want from bubs Naturals using code

01:00want from bubs Naturals using code want from bubs Naturals using code Thomas 20 but definitely check out their Thomas 20 but definitely check out their Thomas 20 but definitely check out their Halo creamer now the cool thing about Halo creamer now the cool thing about Halo creamer now the cool thing about Bub's Naturals is that 10% of the Bub's Naturals is that 10% of the Bub's Naturals is that 10% of the proceeds go to charity in the name of proceeds go to charity in the name of proceeds go to charity in the name of Glen doy now Glen Doty was a Navy SEAL Glen doy now Glen Doty was a Navy SEAL Glen doy now Glen Doty was a Navy SEAL who went by the call sign bub which is who went by the call sign bub which is who went by the call sign bub which is where the name Bub's Naturals comes from where the name Bub's Naturals comes from where the name Bub's Naturals comes from so the Charities are all about helping so the Charities are all about helping so the Charities are all about helping the families and the relatives people the families and the relatives people the families and the relatives people that are associated with Special that are associated with Special that are associated with Special Operations so when you're looking at the Operations so when you're looking at the Operations so when you're looking at the military you're looking at families that military you're looking at families that military you're looking at families that maybe have had family members killed in maybe have had family members killed in maybe have had family members killed in action you name it and bubs is there to action you name it and bubs is there to action you name it and bubs is there to support them so that's one of the big support them so that's one of the big support them so that's one of the big reasons I stand behind them what they're reasons I stand behind them what they're reasons I stand behind them what they're doing is amazing as someone that doing is amazing as someone that doing is amazing as someone that personally works with special forces and personally works with special forces and personally works with special forces and Special Operations myself it's very near Special Operations myself it's very near Special Operations myself it's very near and dear to me so again 20% off whatever and dear to me so again 20% off whatever and dear to me so again 20% off whatever you get through bubs and know that 10% you get through bubs and know that 10% you get through bubs and know that 10% of those proceeds are going to an of those proceeds are going to an of those proceeds are going to an awesome cause that's a really big awesome cause that's a really big awesome cause that's a really big question so um I've spent a lot of time question so um I've spent a lot of time question so um I've spent a lot of time thinking about that question what type thinking about that question what type thinking about that question what type of exercise is the best to improve the of exercise is the best to improve the of exercise is the best to improve the quality of life to quality of life to quality of life to extend you know lifespan to basically extend you know lifespan to basically extend you know lifespan to basically reach your maximum gen genetic potential

02:00reach your maximum gen genetic potential reach your maximum gen genetic potential and from everything I've come at down to and from everything I've come at down to and from everything I've come at down to it seems as though actually vigorous it seems as though actually vigorous it seems as though actually vigorous intensity exercise is I think one of the intensity exercise is I think one of the intensity exercise is I think one of the most important types of exercise for most important types of exercise for most important types of exercise for longevity and when I say vigorous I mean longevity and when I say vigorous I mean longevity and when I say vigorous I mean getting your heart rate to at least 80% getting your heart rate to at least 80% getting your heart rate to at least 80% your max maximum heart rate um and what your max maximum heart rate um and what your max maximum heart rate um and what I've looked at to kind of come to that I've looked at to kind of come to that I've looked at to kind of come to that conclusion is a variety of different conclusion is a variety of different conclusion is a variety of different data starting with v2x or data starting with v2x or data starting with v2x or cardiorespiratory Fitness I mean this is cardiorespiratory Fitness I mean this is cardiorespiratory Fitness I mean this is one of the best one of the best one of the best indicators that we have of longevity um indicators that we have of longevity um indicators that we have of longevity um V2 Max is the maximum amount of oxygen V2 Max is the maximum amount of oxygen V2 Max is the maximum amount of oxygen you can take in during you know maximal you can take in during you know maximal you can take in during you know maximal exercise and it's a it's a biomarker for exercise and it's a it's a biomarker for exercise and it's a it's a biomarker for cardiorespiratory Fitness sometimes I cardiorespiratory Fitness sometimes I cardiorespiratory Fitness sometimes I kind of use those terms kind of use those terms kind of use those terms interchangeably but essentially if you interchangeably but essentially if you interchangeably but essentially if you look at V2 Max studies looking at V2 Max look at V2 Max studies looking at V2 Max look at V2 Max studies looking at V2 Max and individuals you know in their and individuals you know in their and individuals you know in their various age age groups and V V2 Max the

03:00various age age groups and V V2 Max the various age age groups and V V2 Max the biggest benefit for v2 Max improvements biggest benefit for v2 Max improvements biggest benefit for v2 Max improvements are people going from low normal to like are people going from low normal to like are people going from low normal to like from from sorry low to low normal so from from sorry low to low normal so from from sorry low to low normal so they're below so they're low and then they're below so they're low and then they're below so they're low and then they go to low normal that's associated they go to low normal that's associated they go to low normal that's associated with about a 2.1 year increase in life with about a 2.1 year increase in life with about a 2.1 year increase in life expectancy so just getting out of that expectancy so just getting out of that expectancy so just getting out of that low zone is like the best thing you can low zone is like the best thing you can low zone is like the best thing you can do right going from low to high normal do right going from low to high normal do right going from low to high normal is almost a threeyear increase in life is almost a threeyear increase in life is almost a threeyear increase in life expectancy going from low to high is expectancy going from low to high is expectancy going from low to high is almost a 5-year increase in life almost a 5-year increase in life almost a 5-year increase in life expectancy so you know that's a big expectancy so you know that's a big expectancy so you know that's a big difference and I think on average it was difference and I think on average it was difference and I think on average it was like for every one unit change in BO2 like for every one unit change in BO2 like for every one unit change in BO2 Max It's associated with a 45-day Max It's associated with a 45-day Max It's associated with a 45-day increase in life increase in life increase in life expectancy and then there was another expectancy and then there was another expectancy and then there was another huge study that came out was published huge study that came out was published huge study that came out was published in J on 2018 that looked essentially it in J on 2018 that looked essentially it in J on 2018 that looked essentially it was looked cardiorespiratory Fitness was was looked cardiorespiratory Fitness was was looked cardiorespiratory Fitness was kind of part of the equation but it was kind of part of the equation but it was

04:00kind of part of the equation but it was looking at you know Fitness looking at you know Fitness looking at you know Fitness cardiorespiratory Fitness again was part cardiorespiratory Fitness again was part cardiorespiratory Fitness again was part of that equation um and the people with of that equation um and the people with of that equation um and the people with the most Elite Fitness so they had like the most Elite Fitness so they had like the most Elite Fitness so they had like the highest V2 Max they were the highest the highest V2 Max they were the highest the highest V2 Max they were the highest cardiorespiratory fit people um they had cardiorespiratory fit people um they had cardiorespiratory fit people um they had an 80% reduce all cause mortality an 80% reduce all cause mortality an 80% reduce all cause mortality compared to people with the lowest compared to people with the lowest compared to people with the lowest Fitness and um you know so so Fitness and um you know so so Fitness and um you know so so essentially I think that study if I essentially I think that study if I essentially I think that study if I remember correctly in the discussion remember correctly in the discussion remember correctly in the discussion they said there was no upper limit to to they said there was no upper limit to to they said there was no upper limit to to the life expectancy benefits of high V2 the life expectancy benefits of high V2 the life expectancy benefits of high V2 Max or high cardiorespiratory Fitness Max or high cardiorespiratory Fitness Max or high cardiorespiratory Fitness within normal human potential ranges of within normal human potential ranges of within normal human potential ranges of course right and so um with respect to course right and so um with respect to course right and so um with respect to V2 Max I mean right there you look and V2 Max I mean right there you look and V2 Max I mean right there you look and you go okay well how do I improve my VO2 you go okay well how do I improve my VO2 you go okay well how do I improve my VO2 max because that's really where it's at max because that's really where it's at max because that's really where it's at right I mean if I'm not an elite right I mean if I'm not an elite right I mean if I'm not an elite endurance athlete that's training 20 to endurance athlete that's training 20 to endurance athlete that's training 20 to 30 hours a week if I'm just a committed 30 hours a week if I'm just a committed 30 hours a week if I'm just a committed exerciser which I am someone that's

05:00exerciser which I am someone that's exerciser which I am someone that's working out you know about 5 days a week working out you know about 5 days a week working out you know about 5 days a week how do I improve my V2 Max how do I get how do I improve my V2 Max how do I get how do I improve my V2 Max how do I get to that you know that that status where to that you know that that status where to that you know that that status where I'm high VO2 max level and um looking at I'm high VO2 max level and um looking at I'm high VO2 max level and um looking at a lot of literature really it seems as a lot of literature really it seems as a lot of literature really it seems as though high-intensity vigorous exercise though high-intensity vigorous exercise though high-intensity vigorous exercise is one of the most important ways to get is one of the most important ways to get is one of the most important ways to get there so there's been there was a study there so there's been there was a study there so there's been there was a study um Marty gabala who I had on the podcast um Marty gabala who I had on the podcast um Marty gabala who I had on the podcast not too long ago brought this to my not too long ago brought this to my not too long ago brought this to my attention there was a huge study that attention there was a huge study that attention there was a huge study that was done looking at people that are was done looking at people that are was done looking at people that are engaging in moderate intensity intensity engaging in moderate intensity intensity engaging in moderate intensity intensity exercise this is more like the zone 2 exercise this is more like the zone 2 exercise this is more like the zone 2 type of training where you're you know type of training where you're you know type of training where you're you know doing endurance you're doing aerobic doing endurance you're doing aerobic doing endurance you're doing aerobic exercise but you're you're able to like exercise but you're you're able to like exercise but you're you're able to like have a conversation somewhat it's like have a conversation somewhat it's like have a conversation somewhat it's like you're breathy but you can you can still you're breathy but you can you can still you're breathy but you can you can still have a conversation right and um those have a conversation right and um those have a conversation right and um those individuals that were still meeting the individuals that were still meeting the individuals that were still meeting the standard guidelines so they were doing standard guidelines so they were doing standard guidelines so they were doing like two and a half hours a week of this like two and a half hours a week of this like two and a half hours a week of this type of aerobic exercise were unable to type of aerobic exercise were unable to type of aerobic exercise were unable to improve their V2 Max um and this was 40% improve their V2 Max um and this was 40% improve their V2 Max um and this was 40% of those people of of the whole

06:00of those people of of the whole of those people of of the whole population so 40% were what they called population so 40% were what they called population so 40% were what they called non-responders so they were not getting non-responders so they were not getting non-responders so they were not getting V2 Max improvements from just two and a V2 Max improvements from just two and a V2 Max improvements from just two and a half hours of a Moder intensity exercise half hours of a Moder intensity exercise half hours of a Moder intensity exercise every week and I was like wow that's every week and I was like wow that's every week and I was like wow that's really surprising you know you think really surprising you know you think really surprising you know you think that people doing two and a half hours that people doing two and a half hours that people doing two and a half hours of arobic exercise would be getting some of arobic exercise would be getting some of arobic exercise would be getting some improvements in V2 Max well not everyone improvements in V2 Max well not everyone improvements in V2 Max well not everyone was until they started doing vigorous was until they started doing vigorous was until they started doing vigorous intensity exercise then they were able intensity exercise then they were able intensity exercise then they were able to get V2 Max improvements and you know to get V2 Max improvements and you know to get V2 Max improvements and you know you can look at a variety of studies you can look at a variety of studies you can look at a variety of studies there's lots and lots of evidence I mean there's lots and lots of evidence I mean there's lots and lots of evidence I mean yet you can get V2 Max improvements when yet you can get V2 Max improvements when yet you can get V2 Max improvements when you're doing a lower or moderate you're doing a lower or moderate you're doing a lower or moderate intensity type of exercise especially if intensity type of exercise especially if intensity type of exercise especially if you're clocking in a lot of hours like you're clocking in a lot of hours like you're clocking in a lot of hours like Elite athletes are right I mean they're Elite athletes are right I mean they're Elite athletes are right I mean they're they're training you know 20 30 hours a they're training you know 20 30 hours a they're training you know 20 30 hours a week and plus they're getting a lot of week and plus they're getting a lot of week and plus they're getting a lot of they do a lot of vigorous intensity they do a lot of vigorous intensity they do a lot of vigorous intensity exercise on top of that um but if you're exercise on top of that um but if you're exercise on top of that um but if you're just talking about the average sort of just talking about the average sort of just talking about the average sort of committed exerciser or even casual committed exerciser or even casual committed exerciser or even casual exerciser which is even less like two to exerciser which is even less like two to exerciser which is even less like two to three days a week they work out then three days a week they work out then three days a week they work out then it's it's it's getting to the point it's it's it's getting to the point it's it's it's getting to the point where I think vigorous intens exercise

07:00where I think vigorous intens exercise where I think vigorous intens exercise should be most of the workout most of should be most of the workout most of should be most of the workout most of the exercise um time that you do should the exercise um time that you do should the exercise um time that you do should be during doing that V vigorous be during doing that V vigorous be during doing that V vigorous intensity exercise um and that's you intensity exercise um and that's you intensity exercise um and that's you know the V2 Max is is is one aspect of know the V2 Max is is is one aspect of know the V2 Max is is is one aspect of it but I think one of the studies that it but I think one of the studies that it but I think one of the studies that really sort really sort really sort of I don't know want to say changed my of I don't know want to say changed my of I don't know want to say changed my mind but really motivated me and was mind but really motivated me and was mind but really motivated me and was very much a turning point in my mind and very much a turning point in my mind and very much a turning point in my mind and this was a couple of years ago out of this was a couple of years ago out of this was a couple of years ago out of Ben lavine's group at UT UT um Southwest Ben lavine's group at UT UT um Southwest Ben lavine's group at UT UT um Southwest he took people that were 50 years old he took people that were 50 years old he took people that were 50 years old they were healthy individuals these were they were healthy individuals these were they were healthy individuals these were 50-year-olds that were not didn't have 50-year-olds that were not didn't have 50-year-olds that were not didn't have hypertension or type 2 diabetes or any hypertension or type 2 diabetes or any hypertension or type 2 diabetes or any of that but they were sedentary so they of that but they were sedentary so they of that but they were sedentary so they weren't physically active so they were weren't physically active so they were weren't physically active so they were quote unquote healthy but essentially I quote unquote healthy but essentially I quote unquote healthy but essentially I would say they're more just not would say they're more just not would say they're more just not unhealthy right more than anything they unhealthy right more than anything they unhealthy right more than anything they weren't they weren't they didn't have weren't they weren't they didn't have weren't they weren't they didn't have disease states that were at least disease states that were at least disease states that were at least measured by our standard measured by our standard measured by our standard biomarkers he said okay we're going to biomarkers he said okay we're going to biomarkers he said okay we're going to go we're going to put you on a two-year

08:00go we're going to put you on a two-year go we're going to put you on a two-year exercise program and and Ben really exercise program and and Ben really exercise program and and Ben really studies a lot of the heart structural studies a lot of the heart structural studies a lot of the heart structural changes um so as we age our heart gets changes um so as we age our heart gets changes um so as we age our heart gets smaller and it gets smaller and it gets smaller and it gets stiffer and um so the question was can stiffer and um so the question was can stiffer and um so the question was can we take these people put them on an we take these people put them on an we take these people put them on an exercise program and sort of reverse the exercise program and sort of reverse the exercise program and sort of reverse the aging of the heart so um the the aging of the heart so um the the aging of the heart so um the the exercise program was a progressive exercise program was a progressive exercise program was a progressive program so it starts at a little bit program so it starts at a little bit program so it starts at a little bit more moderate moderate intens but not more moderate moderate intens but not more moderate moderate intens but not for long they quickly progress to for long they quickly progress to for long they quickly progress to vigorous intensity exercise so um this vigorous intensity exercise so um this vigorous intensity exercise so um this is this is like you know these people is this is like you know these people is this is like you know these people were getting close to like an 80% max were getting close to like an 80% max were getting close to like an 80% max heart rate 75 80% max heart rate and heart rate 75 80% max heart rate and heart rate 75 80% max heart rate and they were exercising 5 days a week um I they were exercising 5 days a week um I they were exercising 5 days a week um I think it was like 30 minutes 20 to 30 think it was like 30 minutes 20 to 30 think it was like 30 minutes 20 to 30 minutes it was it's the kind of exercise minutes it was it's the kind of exercise minutes it was it's the kind of exercise intensity that you can maintain at 20 to intensity that you can maintain at 20 to intensity that you can maintain at 20 to 30 minutes so it's it's that intensity 30 minutes so it's it's that intensity 30 minutes so it's it's that intensity where you're close to like 80% max heart where you're close to like 80% max heart where you're close to like 80% max heart rate right um when you start to get rate right um when you start to get rate right um when you start to get above 80% max heart rate it's hard to

09:00above 80% max heart rate it's hard to above 80% max heart rate it's hard to maintain that for 20 to 30 minutes for maintain that for 20 to 30 minutes for maintain that for 20 to 30 minutes for most people and um so they were doing most people and um so they were doing most people and um so they were doing this 5 days a week for about 20 to 30 this 5 days a week for about 20 to 30 this 5 days a week for about 20 to 30 minutes and then one of those days they minutes and then one of those days they minutes and then one of those days they were doing the Norwegian 4x4 training were doing the Norwegian 4x4 training were doing the Norwegian 4x4 training protocol so this is a type of protocol so this is a type of protocol so this is a type of high-intensity interval training that high-intensity interval training that high-intensity interval training that you you um you do it's a longer interval you you um you do it's a longer interval you you um you do it's a longer interval and by the way um longer and by the way um longer and by the way um longer intervals is what has been shown to be intervals is what has been shown to be intervals is what has been shown to be the most important for improving BO2 Max the most important for improving BO2 Max the most important for improving BO2 Max probably likely because you're putting probably likely because you're putting probably likely because you're putting such a you're getting the Best of Both such a you're getting the Best of Both such a you're getting the Best of Both Worlds you're getting the intensity Worlds you're getting the intensity Worlds you're getting the intensity which is you know you're you're you're which is you know you're you're you're which is you know you're you're you're stressing your cardiovascular system and stressing your cardiovascular system and stressing your cardiovascular system and in such a way that it's forcing it to in such a way that it's forcing it to in such a way that it's forcing it to respond by becoming more efficient at respond by becoming more efficient at respond by becoming more efficient at delivering oxygen to your tissues which delivering oxygen to your tissues which delivering oxygen to your tissues which is why you're probably getting BO2 Max is why you're probably getting BO2 Max is why you're probably getting BO2 Max improvements but you're also getting the improvements but you're also getting the improvements but you're also getting the duration aspect but you're talking about duration aspect but you're talking about duration aspect but you're talking about a four to five minute interval right so a four to five minute interval right so a four to five minute interval right so you're getting kind of The Best of Both you're getting kind of The Best of Both you're getting kind of The Best of Both Worlds the intensity and the duration Worlds the intensity and the duration Worlds the intensity and the duration and um so it's a four it's four minutes and um so it's a four it's four minutes and um so it's a four it's four minutes of like as intense of an exercise of like as intense of an exercise of like as intense of an exercise workout you can do to maintain it at

10:00workout you can do to maintain it at workout you can do to maintain it at that intensity for 4 minutes and then that intensity for 4 minutes and then that intensity for 4 minutes and then you have a 3 minute recovery where you have a 3 minute recovery where you have a 3 minute recovery where you're essentially going to like Zone you're essentially going to like Zone you're essentially going to like Zone one I mean you are recovering because one I mean you are recovering because one I mean you are recovering because you're about to do that again for you're about to do that again for you're about to do that again for another four minutes and you repeat it another four minutes and you repeat it another four minutes and you repeat it it's a four it's a 4x4 so you're it's a four it's a 4x4 so you're it's a four it's a 4x4 so you're repeating it four times and so they did repeating it four times and so they did repeating it four times and so they did this once a week and after two years this once a week and after two years this once a week and after two years these these these 50-year-olds reversed the the the 50-year-olds reversed the the the 50-year-olds reversed the the the structural part like the Aging part of structural part like the Aging part of structural part like the Aging part of their heart by essentially 20 years so their heart by essentially 20 years so their heart by essentially 20 years so their hearts look like 30-year-old their hearts look like 30-year-old their hearts look like 30-year-old hearts versus 50y oldold heart how many hearts versus 50y oldold heart how many hearts versus 50y oldold heart how many times a week so so they five days a week times a week so so they five days a week times a week so so they five days a week they worked out for two years geez and they worked out for two years geez and they worked out for two years geez and it was this wasn't low moderate it was this wasn't low moderate it was this wasn't low moderate intensity type of training this was in intensity type of training this was in intensity type of training this was in zone two in fact the control group quote zone two in fact the control group quote zone two in fact the control group quote unquote sham control they did the same unquote sham control they did the same unquote sham control they did the same amount of exercise but they were doing amount of exercise but they were doing amount of exercise but they were doing kind of um stretching and body weight kind of um stretching and body weight kind of um stretching and body weight sort of body resistance weight kind of sort of body resistance weight kind of sort of body resistance weight kind of training kind of like yoga and stuff training kind of like yoga and stuff training kind of like yoga and stuff like that which is of course very like that which is of course very like that which is of course very beneficial muscle mass is very important beneficial muscle mass is very important beneficial muscle mass is very important um ever they had no none of those they

11:00um ever they had no none of those they um ever they had no none of those they experienced none of those change changes experienced none of those change changes experienced none of those change changes in the their their heart did they have in the their their heart did they have in the their their heart did they have metabolic changes that were beneficial metabolic changes that were beneficial metabolic changes that were beneficial probably was there muscle mass probably was there muscle mass probably was there muscle mass improvements and strength improvements improvements and strength improvements improvements and strength improvements probably but we're talking about the probably but we're talking about the probably but we're talking about the heart here we're talking about the heart heart here we're talking about the heart heart here we're talking about the heart right and so um it was it was that right and so um it was it was that right and so um it was it was that vigorous exercise that was important for vigorous exercise that was important for vigorous exercise that was important for reversing the structural aging changes reversing the structural aging changes reversing the structural aging changes on the heart the stiffness and the and on the heart the stiffness and the and on the heart the stiffness and the and the the small you getting getting the the small you getting getting the the small you getting getting smaller all sorts of other you know very smaller all sorts of other you know very smaller all sorts of other you know very technical terms that I don't really even technical terms that I don't really even technical terms that I don't really even quite understand myself honestly um that quite understand myself honestly um that quite understand myself honestly um that was reversed after just two years of was reversed after just two years of was reversed after just two years of vigorous exercise in these in these vigorous exercise in these in these vigorous exercise in these in these 50-year-olds that was like blew my mind 50-year-olds that was like blew my mind 50-year-olds that was like blew my mind and that was like okay there's something and that was like okay there's something and that was like okay there's something to this here right um with that all said to this here right um with that all said to this here right um with that all said obviously exercise is hugely beneficial obviously exercise is hugely beneficial obviously exercise is hugely beneficial any type of exercise any type of aerobic any type of exercise any type of aerobic any type of exercise any type of aerobic cardiovascular exercise and the Habit is cardiovascular exercise and the Habit is cardiovascular exercise and the Habit is important like being able to do it important like being able to do it important like being able to do it consistently um I think vigorous size is consistently um I think vigorous size is consistently um I think vigorous size is really the key here and there's a lot of

12:00really the key here and there's a lot of really the key here and there's a lot of other reasons that I'd like to talk other reasons that I'd like to talk other reasons that I'd like to talk about but I do want to caveat this with about but I do want to caveat this with about but I do want to caveat this with look if you just absolutely will never look if you just absolutely will never look if you just absolutely will never do intense do intense do intense exercise but you'll go out and do a zone exercise but you'll go out and do a zone exercise but you'll go out and do a zone two run and you'll do that multiple two run and you'll do that multiple two run and you'll do that multiple times a week then that's the exercise times a week then that's the exercise times a week then that's the exercise for you right I mean like with that said for you right I mean like with that said for you right I mean like with that said you know any so any exercise is you know any so any exercise is you know any so any exercise is beneficial right in some way you'll beneficial right in some way you'll beneficial right in some way you'll you'll find metabolic changes like that you'll find metabolic changes like that you'll find metabolic changes like that stuff there's many different end points stuff there's many different end points stuff there's many different end points to look at for health right to look at for health right to look at for health right but I do think if you're really trying but I do think if you're really trying but I do think if you're really trying to optimize that perfect like I want to to optimize that perfect like I want to to optimize that perfect like I want to do like the best thing I can do for my do like the best thing I can do for my do like the best thing I can do for my heart for my you know for my brain um heart for my you know for my brain um heart for my you know for my brain um for mental health I think I think um for for mental health I think I think um for for mental health I think I think um for my lungs I think that vigorous intensity my lungs I think that vigorous intensity my lungs I think that vigorous intensity exercise I'm convinced is it's the key exercise I'm convinced is it's the key exercise I'm convinced is it's the key yeah I'm with you and and you and I are yeah I'm with you and and you and I are yeah I'm with you and and you and I are both big fans of you know bike both big fans of you know bike both big fans of you know bike ergometers and going that route too like ergometers and going that route too like ergometers and going that route too like and coming from someone that was a and coming from someone that was a and coming from someone that was a runner for a very long time and I still

13:00runner for a very long time and I still runner for a very long time and I still enjoy running but as far as there's even enjoy running but as far as there's even enjoy running but as far as there's even evidence that like going on a bike and evidence that like going on a bike and evidence that like going on a bike and hitting these intervals is actually hitting these intervals is actually hitting these intervals is actually quite good for muscle mass as well I quite good for muscle mass as well I quite good for muscle mass as well I mean you're if anyone that's ever really mean you're if anyone that's ever really mean you're if anyone that's ever really hit it hard on a pelaton or on a bike hit it hard on a pelaton or on a bike hit it hard on a pelaton or on a bike they know that you look at any cyclist they know that you look at any cyclist they know that you look at any cyclist that's a sprinter in their quads right I that's a sprinter in their quads right I that's a sprinter in their quads right I mean granted they're probably doing mean granted they're probably doing mean granted they're probably doing supplemental training but it's not like supplemental training but it's not like supplemental training but it's not like you're just turning into this like you're just turning into this like you're just turning into this like high-intensity cardio person that's just high-intensity cardio person that's just high-intensity cardio person that's just going to waste away there is certainly going to waste away there is certainly going to waste away there is certainly an element of muscle preservation an element of muscle preservation an element of muscle preservation especially if your diets in in line so I especially if your diets in in line so I especially if your diets in in line so I don't want people to think that oh if I don't want people to think that oh if I don't want people to think that oh if I go do this I'm going to I'm going to go do this I'm going to I'm going to go do this I'm going to I'm going to waste away um and you also don't have to waste away um and you also don't have to waste away um and you also don't have to have the compression of running you know have the compression of running you know have the compression of running you know I know sprinting is big in the interval I know sprinting is big in the interval I know sprinting is big in the interval and high-intensity category it's like and high-intensity category it's like and high-intensity category it's like you have this one school of thought you have this one school of thought you have this one school of thought that's like sprinting high intensity that's like sprinting high intensity that's like sprinting high intensity okay well I guess I have to Sprint so okay well I guess I have to Sprint so okay well I guess I have to Sprint so you've got all these people that are in you've got all these people that are in you've got all these people that are in there in their 50s and they're trying to there in their 50s and they're trying to there in their 50s and they're trying to Sprint and they're beating their bodies Sprint and they're beating their bodies Sprint and they're beating their bodies up it's like okay there is a bike there up it's like okay there is a bike there up it's like okay there is a bike there are other options here yeah and actually are other options here yeah and actually are other options here yeah and actually Marty gabala you know is the one that Marty gabala you know is the one that Marty gabala you know is the one that told me Sprint interval training is like told me Sprint interval training is like told me Sprint interval training is like that includes B like doing cycling you that includes B like doing cycling you that includes B like doing cycling you know like you don't have to be out there

14:00know like you don't have to be out there know like you don't have to be out there running you know a Sprint either but uh running you know a Sprint either but uh running you know a Sprint either but uh you know and you know and you know and and I think that for me you know and I think that for me you know and I think that for me you know obviously there's the resistance you can obviously there's the resistance you can obviously there's the resistance you can definitely add resistance to the biking definitely add resistance to the biking definitely add resistance to the biking and get the the muscle component and and get the the muscle component and and get the the muscle component and that was actually a question I asked that was actually a question I asked that was actually a question I asked Brad shenfield because big you know into Brad shenfield because big you know into Brad shenfield because big you know into a lot of resistance training and I was a lot of resistance training and I was a lot of resistance training and I was like I I do so much you know biking and like I I do so much you know biking and like I I do so much you know biking and high intensity training and I really high intensity training and I really high intensity training and I really part of the way I get my heart rate up part of the way I get my heart rate up part of the way I get my heart rate up is by just cranking up that resistance is by just cranking up that resistance is by just cranking up that resistance and I stand and I'm doing and I'm and I stand and I'm doing and I'm and I stand and I'm doing and I'm standing and I'm doing I'm doing my standing and I'm doing I'm doing my standing and I'm doing I'm doing my intervals and it's really like I'm intervals and it's really like I'm intervals and it's really like I'm feeling like burning in my legs it's feeling like burning in my legs it's feeling like burning in my legs it's burning right it's so it's definitely burning right it's so it's definitely burning right it's so it's definitely like you're saying it's not like a like you're saying it's not like a like you're saying it's not like a trade-off necessarily but um I do think trade-off necessarily but um I do think trade-off necessarily but um I do think when it comes to cardiovascular when it comes to cardiovascular when it comes to cardiovascular adaptations and the the Aging heart one adaptations and the the Aging heart one adaptations and the the Aging heart one would really kind of blew my mind where would really kind of blew my mind where would really kind of blew my mind where it was just like that's incredible you it was just like that's incredible you it was just like that's incredible you know where it's like you can like you know where it's like you can like you know where it's like you can like you can take this 50-year-old and put them can take this 50-year-old and put them can take this 50-year-old and put them on a 2-year program of intense I mean on a 2-year program of intense I mean on a 2-year program of intense I mean it's like vigorous exercise they're

15:00it's like vigorous exercise they're it's like vigorous exercise they're they're they're working they're putting they're they're working they're putting they're they're working they're putting in the work um it's not easy then you in the work um it's not easy then you in the work um it's not easy then you know they get these you know 20-year know they get these you know 20-year know they get these you know 20-year reversal in their in the Aging of their reversal in their in the Aging of their reversal in their in the Aging of their heart is in two years it's quite it's heart is in two years it's quite it's heart is in two years it's quite it's just pretty astounding to to see that just pretty astounding to to see that just pretty astounding to to see that data right hugely astounding and if you data right hugely astounding and if you data right hugely astounding and if you look at like I mean if you're doing this look at like I mean if you're doing this look at like I mean if you're doing this 4x4 type training I would imagine you 4x4 type training I would imagine you 4x4 type training I would imagine you are getting a pretty serious burn in the are getting a pretty serious burn in the are getting a pretty serious burn in the quads right like you're probably also quads right like you're probably also quads right like you're probably also getting that right like even though getting that right like even though getting that right like even though you're winded here you're probably I you're winded here you're probably I you're winded here you're probably I mean you're just exhausted did so I mean you're just exhausted did so I mean you're just exhausted did so I would imagine that there's also a play would imagine that there's also a play would imagine that there's also a play of you know lactate coming in here too of you know lactate coming in here too of you know lactate coming in here too which I have a question for you that we which I have a question for you that we which I have a question for you that we talked about lactate in another topic talked about lactate in another topic talked about lactate in another topic but there's people probably watching but there's people probably watching but there's people probably watching from different Avenues do you think that from different Avenues do you think that from different Avenues do you think that lactate levels are a contributing factor lactate levels are a contributing factor lactate levels are a contributing factor to the improvements in cardiovascular uh to the improvements in cardiovascular uh to the improvements in cardiovascular uh disease risk and things like that so the disease risk and things like that so the disease risk and things like that so the lactate question is an interesting one lactate question is an interesting one lactate question is an interesting one because I it's you know I I I sometimes because I it's you know I I I sometimes because I it's you know I I I sometimes measure my lactate after a intense measure my lactate after a intense measure my lactate after a intense workout and it's funny because most of workout and it's funny because most of workout and it's funny because most of the time you know when people are trying

16:00the time you know when people are trying the time you know when people are trying to stay in that zone 2 level they're to stay in that zone 2 level they're to stay in that zone 2 level they're trying to keep their lactate low and I'm trying to keep their lactate low and I'm trying to keep their lactate low and I'm the opposite I'm trying to raise it as the opposite I'm trying to raise it as the opposite I'm trying to raise it as high as I can right so lactate is a lot high as I can right so lactate is a lot high as I can right so lactate is a lot of times thought about this metabolic of times thought about this metabolic of times thought about this metabolic waste molecule when we're when we're waste molecule when we're when we're waste molecule when we're when we're forcing our muscles to work really hard forcing our muscles to work really hard forcing our muscles to work really hard our body is using glucose in a um our body is using glucose in a um our body is using glucose in a um without the mitochondria and it's it's without the mitochondria and it's it's without the mitochondria and it's it's it's metabolizing glucose and then it's metabolizing glucose and then it's metabolizing glucose and then glates made as a byproduct it's like oh glates made as a byproduct it's like oh glates made as a byproduct it's like oh this is what waste product uh actually this is what waste product uh actually this is what waste product uh actually it's not a waste product it's actually it's not a waste product it's actually it's not a waste product it's actually getting reused by muscle by mitochondria getting reused by muscle by mitochondria getting reused by muscle by mitochondria for energy because it's easily used as for energy because it's easily used as for energy because it's easily used as energy by mitochondria but it's also energy by mitochondria but it's also energy by mitochondria but it's also getting released into circulation and in getting released into circulation and in getting released into circulation and in circulation it's getting transported to circulation it's getting transported to circulation it's getting transported to tissues like the heart and it's used tissues like the heart and it's used tissues like the heart and it's used again as energy in the heart um it's again as energy in the heart um it's again as energy in the heart um it's transported to the brain and this is my transported to the brain and this is my transported to the brain and this is my biggest interest because uh of the biggest interest because uh of the biggest interest because uh of the effects on the brain lactates being effects on the brain lactates being effects on the brain lactates being consumed at high quantities by the brain consumed at high quantities by the brain consumed at high quantities by the brain this is has been shown in a variety of

17:00this is has been shown in a variety of this is has been shown in a variety of animal studies in human studies radio animal studies in human studies radio animal studies in human studies radio Laing labeling um that lactate does get Laing labeling um that lactate does get Laing labeling um that lactate does get consumed uh during you know during consumed uh during you know during consumed uh during you know during exercise and by the brain and it's it's exercise and by the brain and it's it's exercise and by the brain and it's it's essentially not only an energetically essentially not only an energetically essentially not only an energetically favorable type of um uh fuel so what I favorable type of um uh fuel so what I favorable type of um uh fuel so what I mean by that is like your your neurons mean by that is like your your neurons mean by that is like your your neurons like to use it because it takes less like to use it because it takes less like to use it because it takes less energy to use that than it does glucose energy to use that than it does glucose energy to use that than it does glucose but it's also a signaling molecule it's but it's also a signaling molecule it's but it's also a signaling molecule it's a way for your muscles to communicate a way for your muscles to communicate a way for your muscles to communicate with your brain hey I have a lot of with your brain hey I have a lot of with your brain hey I have a lot of stress being put on we got to respond to stress being put on we got to respond to stress being put on we got to respond to this stress it's a stressful situation this stress it's a stressful situation this stress it's a stressful situation right um and so it's a direct form of right um and so it's a direct form of right um and so it's a direct form of your your muscles to communicate with your your muscles to communicate with your your muscles to communicate with your brain because you got to be your brain because you got to be your brain because you got to be mentally like on top of your game if mentally like on top of your game if mentally like on top of your game if you're like working out really hard like you're like working out really hard like you're like working out really hard like your your body has these systems in play your your body has these systems in play your your body has these systems in play right and so it increases things like right and so it increases things like right and so it increases things like norepinephrine um that's been shown as norepinephrine um that's been shown as norepinephrine um that's been shown as well so lactate increases norepinephrine well so lactate increases norepinephrine well so lactate increases norepinephrine and this actually fuels your brain and this actually fuels your brain and this actually fuels your brain activity during intense exercise um and activity during intense exercise um and activity during intense exercise um and and it's funny because fmri Studies have

18:00and it's funny because fmri Studies have and it's funny because fmri Studies have shown this and um you know you you you shown this and um you know you you you shown this and um you know you you you really like the the norap nephrine really like the the norap nephrine really like the the norap nephrine having the focus and the tension you having the focus and the tension you having the focus and the tension you really like it's part of that like I really like it's part of that like I really like it's part of that like I think program of like you you know your think program of like you you know your think program of like you you know your brain also is working harder when you're brain also is working harder when you're brain also is working harder when you're exercising hard just like your muscles exercising hard just like your muscles exercising hard just like your muscles and your heart and it's important you and your heart and it's important you and your heart and it's important you need your brain to work hard too right need your brain to work hard too right need your brain to work hard too right and that lactate is what's essential for and that lactate is what's essential for and that lactate is what's essential for that that lactates doing it um the other that that lactates doing it um the other that that lactates doing it um the other thing lactate is doing is it's thing lactate is doing is it's thing lactate is doing is it's increasing it's signaling to increase increasing it's signaling to increase increasing it's signaling to increase what's called brain Drive neurotrophic what's called brain Drive neurotrophic what's called brain Drive neurotrophic factor bdnf and that is happening in factor bdnf and that is happening in factor bdnf and that is happening in your vascular system it's also your vascular system it's also your vascular system it's also increasing at the bloodb brain barrier increasing at the bloodb brain barrier increasing at the bloodb brain barrier and it's increasing in the brain and and it's increasing in the brain and and it's increasing in the brain and what it does in the brain is it's very what it does in the brain is it's very what it does in the brain is it's very important for the growth um of new important for the growth um of new important for the growth um of new neurons so this happens in certain neurons so this happens in certain neurons so this happens in certain regions of the brain like the regions of the brain like the regions of the brain like the hippocampus which is involved in hippocampus which is involved in hippocampus which is involved in learning and memory um in fact there's a learning and memory um in fact there's a learning and memory um in fact there's a study from I think it was like Dean study from I think it was like Dean study from I think it was like Dean ornish's group many years ago that ornish's group many years ago that ornish's group many years ago that showed like a couple of months of showed like a couple of months of showed like a couple of months of aerobic exercise in increased the brain aerobic exercise in increased the brain aerobic exercise in increased the brain volume of in the of in the hippocampus

19:00volume of in the of in the hippocampus volume of in the of in the hippocampus region by x amount in like older region by x amount in like older region by x amount in like older individuals and it was like oh wow you individuals and it was like oh wow you individuals and it was like oh wow you can actually increase your brain volume can actually increase your brain volume can actually increase your brain volume after exercise right so bdnf plays a after exercise right so bdnf plays a after exercise right so bdnf plays a role in that it also plays a role in role in that it also plays a role in role in that it also plays a role in learning strengthening connections learning strengthening connections learning strengthening connections between neurons and memory it plays a between neurons and memory it plays a between neurons and memory it plays a role in um neuroplasticity so this is role in um neuroplasticity so this is role in um neuroplasticity so this is the ability of your brain to change and the ability of your brain to change and the ability of your brain to change and adapt to a changing environment so this adapt to a changing environment so this adapt to a changing environment so this is very important for um not only just is very important for um not only just is very important for um not only just cognition but also just you know uh cognition but also just you know uh cognition but also just you know uh plays a role in depression as well so plays a role in depression as well so plays a role in depression as well so people that are depressed have decreased people that are depressed have decreased people that are depressed have decreased neuroplasticity so in other words they neuroplasticity so in other words they neuroplasticity so in other words they have a problem their brains aren't able have a problem their brains aren't able have a problem their brains aren't able to adapt to changing environments as to adapt to changing environments as to adapt to changing environments as well and that's part of what sort of well and that's part of what sort of well and that's part of what sort of instigates the depressive feelings when instigates the depressive feelings when instigates the depressive feelings when you can't adapt to your environment it's you can't adapt to your environment it's you can't adapt to your environment it's like what do I do I can't like you know like what do I do I can't like you know like what do I do I can't like you know I don't know what to do it's so so it I don't know what to do it's so so it I don't know what to do it's so so it plays a role in depression as well so um plays a role in depression as well so um plays a role in depression as well so um increasing brain Drive neurotropic increasing brain Drive neurotropic increasing brain Drive neurotropic Factor improves cognition staves off Factor improves cognition staves off Factor improves cognition staves off brain aging you know plays an important brain aging you know plays an important brain aging you know plays an important role staving off neurod degenerative role staving off neurod degenerative role staving off neurod degenerative disease in fact they been studies and disease in fact they been studies and disease in fact they been studies and animals done Exercise induc bdnf if you

20:00animals done Exercise induc bdnf if you animals done Exercise induc bdnf if you give an animal a drug that blocks that give an animal a drug that blocks that give an animal a drug that blocks that they don't experience any of the the they don't experience any of the the they don't experience any of the the cognition benefits from exercise cognition benefits from exercise cognition benefits from exercise short-term and short-term and short-term and longterm um I don't know how longterm longterm um I don't know how longterm longterm um I don't know how longterm the studies went out I mean that's a the studies went out I mean that's a the studies went out I mean that's a good question I don't because then it's good question I don't because then it's good question I don't because then it's like you get well what about taking that like you get well what about taking that like you get well what about taking that drug long term what's that doing um but drug long term what's that doing um but drug long term what's that doing um but certainly shortterm so like the certainly shortterm so like the certainly shortterm so like the cognition boost and stuff that happen cognition boost and stuff that happen cognition boost and stuff that happen immediately also neurogenesis and stuff immediately also neurogenesis and stuff immediately also neurogenesis and stuff isn't increasing as well but the the the isn't increasing as well but the the the isn't increasing as well but the the the the battery of cognitive test they the battery of cognitive test they the battery of cognitive test they subject these animals to they didn't subject these animals to they didn't subject these animals to they didn't have the improvements that they did when have the improvements that they did when have the improvements that they did when they had the exercise without the bdnf they had the exercise without the bdnf they had the exercise without the bdnf blocking drug interesting so yeah do you blocking drug interesting so yeah do you blocking drug interesting so yeah do you do you think that like some of the do you think that like some of the do you think that like some of the mental benefits that we have chocked up mental benefits that we have chocked up mental benefits that we have chocked up to being endorphins is actually just an to being endorphins is actually just an to being endorphins is actually just an acute response to lactate I do yeah I do acute response to lactate I do yeah I do acute response to lactate I do yeah I do I think that um I think there's a a lot I think that um I think there's a a lot I think that um I think there's a a lot of things that are changing with of things that are changing with of things that are changing with exercise I mean you know Mike Snider exercise I mean you know Mike Snider exercise I mean you know Mike Snider group showed something like 500

21:00group showed something like 500 group showed something like 500 molecules in the blood are like changing molecules in the blood are like changing molecules in the blood are like changing 500 um so there's a lot of changes that 500 um so there's a lot of changes that 500 um so there's a lot of changes that are occurring lactate I think is one of are occurring lactate I think is one of are occurring lactate I think is one of the is very acute um so you're you know the is very acute um so you're you know the is very acute um so you're you know you can you can go from at Baseline you can you can go from at Baseline you can you can go from at Baseline steady state levels most people have steady state levels most people have steady state levels most people have about one mill of lactate when you get about one mill of lactate when you get about one mill of lactate when you get to your when you start to do your to your when you start to do your to your when you start to do your high-intensity training depending on how high-intensity training depending on how high-intensity training depending on how intense we're talking about let's say intense we're talking about let's say intense we're talking about let's say you go anywhere between 7 to 20 millimar you go anywhere between 7 to 20 millimar you go anywhere between 7 to 20 millimar um that'll go down pretty quick after um that'll go down pretty quick after um that'll go down pretty quick after about 20 minutes you're back to one about 20 minutes you're back to one about 20 minutes you're back to one millimolar and that largely is because millimolar and that largely is because millimolar and that largely is because other organs are consuming it fast so in other organs are consuming it fast so in other organs are consuming it fast so in the brain the brain being one of the the brain the brain being one of the the brain the brain being one of the biggest ones that actually consumes the biggest ones that actually consumes the biggest ones that actually consumes the lactate again it's fueling brain lactate again it's fueling brain lactate again it's fueling brain activity so when your brain is like activity so when your brain is like activity so when your brain is like working harder lactate is feeling it so working harder lactate is feeling it so working harder lactate is feeling it so right now our brains are working hard right now our brains are working hard right now our brains are working hard we're having a very intellectual we're having a very intellectual we're having a very intellectual discussion um so the question is like if discussion um so the question is like if discussion um so the question is like if we had just made a bunch of lactate from we had just made a bunch of lactate from we had just made a bunch of lactate from exercise would that be you know fueling exercise would that be you know fueling exercise would that be you know fueling and helping I think so I think so

22:00and helping I think so I think so and helping I think so I think so because you know the lactate is because you know the lactate is because you know the lactate is increasing norepinephrine it's increasing norepinephrine it's increasing norepinephrine it's increasing serotonin it's increasing increasing serotonin it's increasing increasing serotonin it's increasing increasing brain Drive neurotropic increasing brain Drive neurotropic Vector but it's also just helping our Vector but it's also just helping our Vector but it's also just helping our brain um you know use energy more brain um you know use energy more brain um you know use energy more efficiently so lactate gets transported efficiently so lactate gets transported efficiently so lactate gets transported across the blood brain barrier through across the blood brain barrier through across the blood brain barrier through the same transporter it's called MCT as the same transporter it's called MCT as the same transporter it's called MCT as beta hydroxy berate that Ketone body beta hydroxy berate that Ketone body beta hydroxy berate that Ketone body that everyone talks about which you know that everyone talks about which you know that everyone talks about which you know a lot about from being in ketosis um it a lot about from being in ketosis um it a lot about from being in ketosis um it gets into the brain and neurons use it gets into the brain and neurons use it gets into the brain and neurons use it for energy much like they do beta for energy much like they do beta for energy much like they do beta hydroxy berate so it's converted into hydroxy berate so it's converted into hydroxy berate so it's converted into pyruvate and easily used as energy very pyruvate and easily used as energy very pyruvate and easily used as energy very easy much easier than actually having to easy much easier than actually having to easy much easier than actually having to convert glucose into energy and and so convert glucose into energy and and so convert glucose into energy and and so um and in fact most most people don't um and in fact most most people don't um and in fact most most people don't realize this but a lot of neurons mostly realize this but a lot of neurons mostly realize this but a lot of neurons mostly are using lactate as energy because are using lactate as energy because are using lactate as energy because asites our brain supporting cells make asites our brain supporting cells make asites our brain supporting cells make lactate and they suck it up from the lactate and they suck it up from the lactate and they suck it up from the asites and the asites I mean and then asites and the asites I mean and then asites and the asites I mean and then the neurons and use lactate as energy so the neurons and use lactate as energy so the neurons and use lactate as energy so um making extra lactate in in addition um making extra lactate in in addition um making extra lactate in in addition to what we talked talked about to what we talked talked about to what we talked talked about increasing brain Drive neurotropic

23:00increasing brain Drive neurotropic Factor increasing um increasing Factor increasing um increasing Factor increasing um increasing neurotransmitters it also increases neurotransmitters it also increases neurotransmitters it also increases mitochondrial biogenesis so this has mitochondrial biogenesis so this has mitochondrial biogenesis so this has been shown in animal studies lactate been shown in animal studies lactate been shown in animal studies lactate itself increases a protein called pgc1 itself increases a protein called pgc1 itself increases a protein called pgc1 Alpha which is one of the main regulars Alpha which is one of the main regulars Alpha which is one of the main regulars of regulators of mitochondrial of regulators of mitochondrial of regulators of mitochondrial biogenesis animal Studies have found biogenesis animal Studies have found biogenesis animal Studies have found that exercise induced lactate gets into that exercise induced lactate gets into that exercise induced lactate gets into the brain that increases pg1 pgc1 Alpha the brain that increases pg1 pgc1 Alpha the brain that increases pg1 pgc1 Alpha and mitochondrial biogenesis and mitochondrial biogenesis and mitochondrial biogenesis specifically in neurons I haven't seen specifically in neurons I haven't seen specifically in neurons I haven't seen any human studies I don't that we ever any human studies I don't that we ever any human studies I don't that we ever will I mean to you know to do that would will I mean to you know to do that would will I mean to you know to do that would be require um tools that we don't have be require um tools that we don't have be require um tools that we don't have yet but there's no reason to why that yet but there's no reason to why that yet but there's no reason to why that mechanism wouldn't be conserved in mechanism wouldn't be conserved in mechanism wouldn't be conserved in humans I think it is increasing humans I think it is increasing humans I think it is increasing mitochondrial biogenesis probably also mitochondrial biogenesis probably also mitochondrial biogenesis probably also in in neurons as well lactate in humans in in neurons as well lactate in humans in in neurons as well lactate in humans yet to be empirically shown um in humans yet to be empirically shown um in humans yet to be empirically shown um in humans but um so I also that's another but um so I also that's another but um so I also that's another important aspect because mitochondrial important aspect because mitochondrial important aspect because mitochondrial health is hugely important for um you health is hugely important for um you health is hugely important for um you know cognition for stabing off brain

24:00know cognition for stabing off brain know cognition for stabing off brain aging you know in the we're talking aging you know in the we're talking aging you know in the we're talking specifically in the brain and then specifically in the brain and then specifically in the brain and then lactate is also I allowing glucose to be lactate is also I allowing glucose to be lactate is also I allowing glucose to be spared from neurons in other words spared from neurons in other words spared from neurons in other words neurons then don't have to consume neurons then don't have to consume neurons then don't have to consume glucose they don't have to use energy to glucose they don't have to use energy to glucose they don't have to use energy to you have to use a lot of energy to be you have to use a lot of energy to be you have to use a lot of energy to be able to use glucose as an energy source able to use glucose as an energy source able to use glucose as an energy source so they're not having to work as hard so they're not having to work as hard so they're not having to work as hard and that glucose is now allowed to be and that glucose is now allowed to be and that glucose is now allowed to be used for other things and what what's used for other things and what what's used for other things and what what's kind of there there's a term in the kind of there there's a term in the kind of there there's a term in the literat called glucose sparing the literat called glucose sparing the literat called glucose sparing the glucose sparing effect and specifically glucose sparing effect and specifically glucose sparing effect and specifically in neurons um what happens is glucose in neurons um what happens is glucose in neurons um what happens is glucose can then be used in other biochemical can then be used in other biochemical can then be used in other biochemical Pathways and one of the main ones is the Pathways and one of the main ones is the Pathways and one of the main ones is the pentos phosphate Pathway to make pentos phosphate Pathway to make pentos phosphate Pathway to make precursors for glutathione nadph being precursors for glutathione nadph being precursors for glutathione nadph being the main one and so um and this has been the main one and so um and this has been the main one and so um and this has been shown that lactate can allow glucose shown that lactate can allow glucose shown that lactate can allow glucose sparing and this allows then increases sparing and this allows then increases sparing and this allows then increases in glutathione synthesis because uh in glutathione synthesis because uh in glutathione synthesis because uh you're then allowing glucose to not be you're then allowing glucose to not be you're then allowing glucose to not be used as energy it can be used to make used as energy it can be used to make used as energy it can be used to make this other important antioxidant it's this other important antioxidant it's this other important antioxidant it's the major antioxidant in the brain my

25:00the major antioxidant in the brain my the major antioxidant in the brain my personal take is that the repeated doses personal take is that the repeated doses personal take is that the repeated doses of lactate that you're getting from of lactate that you're getting from of lactate that you're getting from high-intensity exercise probably have high-intensity exercise probably have high-intensity exercise probably have cumulative effects with respect to cumulative effects with respect to cumulative effects with respect to glutathione synthesis with respect to glutathione synthesis with respect to glutathione synthesis with respect to obviously there's the brain Drive obviously there's the brain Drive obviously there's the brain Drive neurotropic Factor effect all that stuff neurotropic Factor effect all that stuff neurotropic Factor effect all that stuff right um but also just you know going right um but also just you know going right um but also just you know going going to the the traumatic brain injury going to the the traumatic brain injury going to the the traumatic brain injury model which I think is a very model which I think is a very model which I think is a very interesting way to look at brain Aging interesting way to look at brain Aging interesting way to look at brain Aging in real time because brain aging is this in real time because brain aging is this in real time because brain aging is this sort of Insidious damage that happens sort of Insidious damage that happens sort of Insidious damage that happens over time it accumulates and you know over time it accumulates and you know over time it accumulates and you know you have inflammation reactive oxygen you have inflammation reactive oxygen you have inflammation reactive oxygen species dysfunctional mitochondria species dysfunctional mitochondria species dysfunctional mitochondria autophagy going down protein aggregates autophagy going down protein aggregates autophagy going down protein aggregates you get the point right like the stuff you get the point right like the stuff you get the point right like the stuff is accumulating over decades right and is accumulating over decades right and is accumulating over decades right and it's part of the aging process traumatic it's part of the aging process traumatic it's part of the aging process traumatic brain injury is brain injury is brain injury is like it's like almost like Alzheimer's like it's like almost like Alzheimer's like it's like almost like Alzheimer's disease like in real time yeah it's disease like in real time yeah it's disease like in real time yeah it's accelerated it's yeah in fact TB accelerated it's yeah in fact TB accelerated it's yeah in fact TB increase the risk of Alzheimer's disease increase the risk of Alzheimer's disease increase the risk of Alzheimer's disease depending on how many times tbis have depending on how many times tbis have depending on how many times tbis have occurred anywhere from two fold to like occurred anywhere from two fold to like occurred anywhere from two fold to like 15 fold like they have the same effect

26:0015 fold like they have the same effect 15 fold like they have the same effect of having the well-known genetic um APO of having the well-known genetic um APO of having the well-known genetic um APO for or having it's almost like having for or having it's almost like having for or having it's almost like having two of them so traumatic brain injury um two of them so traumatic brain injury um two of them so traumatic brain injury um a lot of you know damage is happening a lot of you know damage is happening a lot of you know damage is happening it's almost like the whole aging process it's almost like the whole aging process it's almost like the whole aging process but like instead of over 30 years it's but like instead of over 30 years it's but like instead of over 30 years it's like 24 hours right so um there's been like 24 hours right so um there's been like 24 hours right so um there's been studies with um looking at traumatic studies with um looking at traumatic studies with um looking at traumatic brain injury and lactate so George brain injury and lactate so George brain injury and lactate so George Brooks the the father of the lactate Brooks the the father of the lactate Brooks the the father of the lactate shuttle the one who was originally shuttle the one who was originally shuttle the one who was originally responsible for showing lactate gets responsible for showing lactate gets responsible for showing lactate gets shuttled from muscle into the brain into shuttled from muscle into the brain into shuttled from muscle into the brain into the heart and it's beneficial and acting the heart and it's beneficial and acting the heart and it's beneficial and acting as a signaling molecule um he's been as a signaling molecule um he's been as a signaling molecule um he's been done a lot of work with you know done a lot of work with you know done a lot of work with you know collaborating with like UCLA and collaborating with like UCLA and collaborating with like UCLA and traumatic brain um injury patients so traumatic brain um injury patients so traumatic brain um injury patients so people that are coming with like a people that are coming with like a people that are coming with like a gunshot wound in the head for example gunshot wound in the head for example gunshot wound in the head for example they're coming into like the the they're coming into like the the they're coming into like the the ER infusing patients with sodium lactate ER infusing patients with sodium lactate ER infusing patients with sodium lactate improves their their TBI scores and improves their their TBI scores and improves their their TBI scores and their outcomes like they do better um their outcomes like they do better um their outcomes like they do better um and so like why is that well it's and so like why is that well it's and so like why is that well it's probably a lot of reasons but glucose probably a lot of reasons but glucose probably a lot of reasons but glucose sparing could be one you know the bdnf

27:00sparing could be one you know the bdnf sparing could be one you know the bdnf mitochondrial bi biogenesis speculation mitochondrial bi biogenesis speculation mitochondrial bi biogenesis speculation on that all all these are sort of the on that all all these are sort of the on that all all these are sort of the mechanisms are sort of speculation but mechanisms are sort of speculation but mechanisms are sort of speculation but there's a lot of possibilities and there's a lot of possibilities and there's a lot of possibilities and possible explan biologically plausible possible explan biologically plausible possible explan biologically plausible reasons why sodium lactate is is reasons why sodium lactate is is reasons why sodium lactate is is improving TBI outcomes compared to just improving TBI outcomes compared to just improving TBI outcomes compared to just saline right so um I personally think saline right so um I personally think saline right so um I personally think the more vigorous intensity the exercise the more vigorous intensity the exercise the more vigorous intensity the exercise you're getting that you're getting that you're getting that lactate and it's it's having such lactate and it's it's having such lactate and it's it's having such beneficial effects in the brain that beneficial effects in the brain that beneficial effects in the brain that it's really important for stabing off it's really important for stabing off it's really important for stabing off brain aging I have a high risk for um brain aging I have a high risk for um brain aging I have a high risk for um neurodegenerative diseases or in my neurodegenerative diseases or in my neurodegenerative diseases or in my family and so I'm very focused on the family and so I'm very focused on the family and so I'm very focused on the brain and I when I'm doing exercise it's brain and I when I'm doing exercise it's brain and I when I'm doing exercise it's it's very much like I don't want to get it's very much like I don't want to get it's very much like I don't want to get Parkinson's I don't want to get Parkinson's I don't want to get Parkinson's I don't want to get Alzheimer's disease and and this is Alzheimer's disease and and this is Alzheimer's disease and and this is where you know I think exercise where you know I think exercise where you know I think exercise intensity shines and why I'm so focused intensity shines and why I'm so focused intensity shines and why I'm so focused on trying to get uh my heart rate up to on trying to get uh my heart rate up to on trying to get uh my heart rate up to make to make my lactate higher I don't make to make my lactate higher I don't make to make my lactate higher I don't always measure lactate after every always measure lactate after every always measure lactate after every workout I have measured it quite a few workout I have measured it quite a few workout I have measured it quite a few times but times but times but um that you know trying to get my um that you know trying to get my um that you know trying to get my lactate higher like it's important to me

28:00lactate higher like it's important to me lactate higher like it's important to me because I think that it's just so because I think that it's just so because I think that it's just so beneficial and I think that there's beneficial and I think that there's beneficial and I think that there's cumulative effects of it as well cumulative effects of it as well cumulative effects of it as well definitely and I want to double click on definitely and I want to double click on definitely and I want to double click on like the uh the glucose sparing effect like the uh the glucose sparing effect like the uh the glucose sparing effect for a second because I find this so for a second because I find this so for a second because I find this so fascinating you might be the person to fascinating you might be the person to fascinating you might be the person to answer this question that I've wondered answer this question that I've wondered answer this question that I've wondered for a long time uh clearly a similar for a long time uh clearly a similar for a long time uh clearly a similar effect to BHB bet hydroxy berate as far effect to BHB bet hydroxy berate as far effect to BHB bet hydroxy berate as far as glucose bearing right I have often as glucose bearing right I have often as glucose bearing right I have often wondered as someone that lived in kind wondered as someone that lived in kind wondered as someone that lived in kind of the ketos spere for a long time if so of the ketos spere for a long time if so of the ketos spere for a long time if so much of the improvements in network much of the improvements in network much of the improvements in network stability and brain energetics on a stability and brain energetics on a stability and brain energetics on a ketogenic ketogenic ketogenic diet was less about the presence of the diet was less about the presence of the diet was less about the presence of the ketones and cells being able to use ketones and cells being able to use ketones and cells being able to use ketones as fuel and was more about the ketones as fuel and was more about the ketones as fuel and was more about the glucose sparing effect possibly glucose sparing effect possibly glucose sparing effect possibly improving brain energetics and like was improving brain energetics and like was improving brain energetics and like was there in the anti-inflammatory effect there in the anti-inflammatory effect there in the anti-inflammatory effect was the anti-inflammatory effect of was the anti-inflammatory effect of was the anti-inflammatory effect of ketones really really just there to help

29:00ketones really really just there to help ketones really really just there to help mitigate potentially more glucose mitigate potentially more glucose mitigate potentially more glucose utilization which would drive more utilization which would drive more utilization which would drive more rust it's totally speculative but i' rust it's totally speculative but i' rust it's totally speculative but i' I've wondered because there was never I've wondered because there was never I've wondered because there was never researched on it I'm totally it's purely researched on it I'm totally it's purely researched on it I'm totally it's purely your opinion because it seems like this your opinion because it seems like this your opinion because it seems like this is a parallel discussion here as far as is a parallel discussion here as far as is a parallel discussion here as far as like lactate and like with intense like lactate and like with intense like lactate and like with intense exercise and perhaps Ketone production exercise and perhaps Ketone production exercise and perhaps Ketone production in long duration exercise it's like in long duration exercise it's like in long duration exercise it's like you're getting to the same point but via you're getting to the same point but via you're getting to the same point but via different mechanisms right does that different mechanisms right does that different mechanisms right does that make sense totally uh it's a great make sense totally uh it's a great make sense totally uh it's a great parallel Thomas because so beta hydroxy parallel Thomas because so beta hydroxy parallel Thomas because so beta hydroxy berate very much like lactate in berate very much like lactate in berate very much like lactate in addition to glucose sparing in addition addition to glucose sparing in addition addition to glucose sparing in addition to being a preferable easily utilizable to being a preferable easily utilizable to being a preferable easily utilizable energy source in multiple tissues energy source in multiple tissues energy source in multiple tissues including the brain beta beta hydroxy including the brain beta beta hydroxy including the brain beta beta hydroxy butter is also a signaling molecule like butter is also a signaling molecule like butter is also a signaling molecule like lactate and they both signal to many of lactate and they both signal to many of lactate and they both signal to many of the same um proteins so beta hydroxy the same um proteins so beta hydroxy the same um proteins so beta hydroxy butter rate increases brain driven butter rate increases brain driven butter rate increases brain driven neurotropic Factor as well like lactate neurotropic Factor as well like lactate neurotropic Factor as well like lactate does there's a lot of overlap between does there's a lot of overlap between does there's a lot of overlap between the way these sing molecues they're the way these sing molecues they're the way these sing molecues they're they're both signaling molecules and and

30:00they're both signaling molecules and and they're both signaling molecules and and their Downstream effects I think there's their Downstream effects I think there's their Downstream effects I think there's a lot of parallels and I do think a lot of parallels and I do think a lot of parallels and I do think there's an intensity duration trade off there's an intensity duration trade off there's an intensity duration trade off and when I say I think vigorous exercise and when I say I think vigorous exercise and when I say I think vigorous exercise is like one of the best things you can is like one of the best things you can is like one of the best things you can do for longevity I should also specify do for longevity I should also specify do for longevity I should also specify here that I mean obviously an endurance here that I mean obviously an endurance here that I mean obviously an endurance you know athlete that's that's training you know athlete that's that's training you know athlete that's that's training 20 hours a week like they can't be doing 20 hours a week like they can't be doing 20 hours a week like they can't be doing vigorous exercise for those 20 hours vigorous exercise for those 20 hours vigorous exercise for those 20 hours like that's actually not good right like like that's actually not good right like like that's actually not good right like that's that's too much so um really what that's that's too much so um really what that's that's too much so um really what I'm talking about is the majority of I'm talking about is the majority of I'm talking about is the majority of people that are not endurance athletes people that are not endurance athletes people that are not endurance athletes that are just looking for the workouts that are just looking for the workouts that are just looking for the workouts that they can do to improve their their that they can do to improve their their that they can do to improve their their longevity to like you know to to give longevity to like you know to to give longevity to like you know to to give them you know the best mental angle you them you know the best mental angle you them you know the best mental angle you know so improve cognition and improve know so improve cognition and improve know so improve cognition and improve their profile and risk factor for neuren their profile and risk factor for neuren their profile and risk factor for neuren neurod degenerative diseases so I think neurod degenerative diseases so I think neurod degenerative diseases so I think that's also very important because in that's also very important because in that's also very important because in some respect there is an intensity some respect there is an intensity some respect there is an intensity duration toade off when you're getting duration toade off when you're getting duration toade off when you're getting to like those Elite level levels I mean to like those Elite level levels I mean to like those Elite level levels I mean obviously like people that are doing a

31:00obviously like people that are doing a obviously like people that are doing a lot of of Zone 2 type of training that lot of of Zone 2 type of training that lot of of Zone 2 type of training that are athletes I mean they're they're are athletes I mean they're they're are athletes I mean they're they're getting beta hydroxy berate which is a getting beta hydroxy berate which is a getting beta hydroxy berate which is a signaling molecule now I mean so that's signaling molecule now I mean so that's signaling molecule now I mean so that's like how much of that are you getting like how much of that are you getting like how much of that are you getting from a 1-hour run at zone two not as from a 1-hour run at zone two not as from a 1-hour run at zone two not as much as you're getting from a three or 4 much as you're getting from a three or 4 much as you're getting from a three or 4 Hour run I mean so yeah it's it's it's Hour run I mean so yeah it's it's it's Hour run I mean so yeah it's it's it's hard I think it's you have to be very hard I think it's you have to be very hard I think it's you have to be very careful to look at just the elite careful to look at just the elite careful to look at just the elite athlete and say oh that's what they have athlete and say oh that's what they have athlete and say oh that's what they have but it's like well they have that but it's like well they have that but it's like well they have that because they're training 20 hours a week because they're training 20 hours a week because they're training 20 hours a week yeah and and they often do this this 80% yeah and and they often do this this 80% yeah and and they often do this this 80% you know moderate Zone 2 intensity type you know moderate Zone 2 intensity type you know moderate Zone 2 intensity type of exercise and then they do 20% high of exercise and then they do 20% high of exercise and then they do 20% high intensity right their 20% is what like intensity right their 20% is what like intensity right their 20% is what like four hours a week of high like that's four hours a week of high like that's four hours a week of high like that's more than just the committed exerciser more than just the committed exerciser more than just the committed exerciser doing so you know the whole picture is doing so you know the whole picture is doing so you know the whole picture is really important as well and like should really important as well and like should really important as well and like should someone that's doing 34 hours a week of someone that's doing 34 hours a week of someone that's doing 34 hours a week of training do an 8020 split I don't training do an 8020 split I don't training do an 8020 split I don't personally think so I think that someone personally think so I think that someone personally think so I think that someone not training you know more than 10 hours

32:00not training you know more than 10 hours not training you know more than 10 hours a week probably should be doing at least a week probably should be doing at least a week probably should be doing at least 50% of vigorous 50% of vigorous 50% of vigorous exercise and if not more especially if exercise and if not more especially if exercise and if not more especially if they're getting more if they're more of they're getting more if they're more of they're getting more if they're more of the Casual like I work out two to three the Casual like I work out two to three the Casual like I work out two to three days a week um and you know there's days a week um and you know there's days a week um and you know there's again there there's a lot of evidence again there there's a lot of evidence again there there's a lot of evidence with respect to like mitochondrial with respect to like mitochondrial with respect to like mitochondrial benefits so mitochondrial biogenesis we benefits so mitochondrial biogenesis we benefits so mitochondrial biogenesis we talked about that in the brain lactate talked about that in the brain lactate talked about that in the brain lactate is a signaling molecule that increases is a signaling molecule that increases is a signaling molecule that increases mitochondrial biogenesis it does it in mitochondrial biogenesis it does it in mitochondrial biogenesis it does it in other tissues other tissues other tissues so pgc1 Alpha is the main regulator of so pgc1 Alpha is the main regulator of so pgc1 Alpha is the main regulator of that and you know high intensity is a that and you know high intensity is a that and you know high intensity is a big signal it's it's it's all about the big signal it's it's it's all about the big signal it's it's it's all about the stress that you're putting on your stress that you're putting on your stress that you're putting on your muscle muscular system or your muscle muscular system or your muscle muscular system or your cardiovascular system or whatever it is cardiovascular system or whatever it is cardiovascular system or whatever it is we're talking about your body adapts we're talking about your body adapts we're talking about your body adapts right and so the adaptations are greater right and so the adaptations are greater right and so the adaptations are greater when you put more stress right so I mean when you put more stress right so I mean when you put more stress right so I mean there's a window of benefits right like there's a window of benefits right like there's a window of benefits right like obviously if you're like doing a obviously if you're like doing a obviously if you're like doing a high-intensity workout for like three high-intensity workout for like three high-intensity workout for like three hours like you're getting outside of hours like you're getting outside of hours like you're getting outside of that window but what I'm saying here is that window but what I'm saying here is that window but what I'm saying here is that you can get a lot of mitochondrial

33:00that you can get a lot of mitochondrial that you can get a lot of mitochondrial benefits with a lower um I would say benefits with a lower um I would say benefits with a lower um I would say duration but higher intensity right so duration but higher intensity right so duration but higher intensity right so you can get mitochondrial biogenesis you can get mitochondrial biogenesis you can get mitochondrial biogenesis from a lower intensity workout but you from a lower intensity workout but you from a lower intensity workout but you have to do it longer right so that have to do it longer right so that have to do it longer right so that that's again intensity duration that's again intensity duration that's again intensity duration trade-off in some respects but there's a trade-off in some respects but there's a trade-off in some respects but there's a lot of people out there that don't lot of people out there that don't lot of people out there that don't aren't going to go out and run you know aren't going to go out and run you know aren't going to go out and run you know for 10 miles they're not going to run for 10 miles they're not going to run for 10 miles they're not going to run for five miles might not even run for for five miles might not even run for for five miles might not even run for three like so what can they do that's three like so what can they do that's three like so what can they do that's going to be beneficial and I would say going to be beneficial and I would say going to be beneficial and I would say getting their heart rate up to 80% max getting their heart rate up to 80% max getting their heart rate up to 80% max heart rate mixing in some Norwegian 4x4 heart rate mixing in some Norwegian 4x4 heart rate mixing in some Norwegian 4x4 that's like my new thing that I'm now that's like my new thing that I'm now that's like my new thing that I'm now it's like the thing that I am now it's like the thing that I am now it's like the thing that I am now starting to do um whereas I was mostly starting to do um whereas I was mostly starting to do um whereas I was mostly doing a lot of I think my longest doing a lot of I think my longest doing a lot of I think my longest intervals were like one minute intervals intervals were like one minute intervals intervals were like one minute intervals but now I'm convinced I need to be doing but now I'm convinced I need to be doing but now I'm convinced I need to be doing I like to really get the V2 Max I like to really get the V2 Max I like to really get the V2 Max improvements that doing that longer improvements that doing that longer improvements that doing that longer doing the longer interval um I would say doing the longer interval um I would say doing the longer interval um I would say three to five minutes with the Norwegian three to five minutes with the Norwegian three to five minutes with the Norwegian 4x4 really catching my interest with 4x4 really catching my interest with 4x4 really catching my interest with that heart study I'm like this is what that heart study I'm like this is what that heart study I'm like this is what I'm this is this is something I need to

34:00I'm this is this is something I need to I'm this is this is something I need to do so um do you think with the Norwegian do so um do you think with the Norwegian do so um do you think with the Norwegian training this from my own curiosity like training this from my own curiosity like training this from my own curiosity like does the same rule sort of apply as far does the same rule sort of apply as far does the same rule sort of apply as far as intervals where like is the actual as intervals where like is the actual as intervals where like is the actual time of rest super super important or is time of rest super super important or is time of rest super super important or is it more about whatever you need to get it more about whatever you need to get it more about whatever you need to get the adequate recovery to be able to have the adequate recovery to be able to have the adequate recovery to be able to have the adequate stimulus you know like with the adequate stimulus you know like with the adequate stimulus you know like with with I've always SP like like one to one with I've always SP like like one to one with I've always SP like like one to one ratio intervals just kind of enrage me ratio intervals just kind of enrage me ratio intervals just kind of enrage me because I'm just like well if you're because I'm just like well if you're because I'm just like well if you're really like pushing it hard for a minute really like pushing it hard for a minute really like pushing it hard for a minute you probably need more than a minute to you probably need more than a minute to you probably need more than a minute to recover to be able to really push it recover to be able to really push it recover to be able to really push it equally hard for a minute or is it all equally hard for a minute or is it all equally hard for a minute or is it all relative is like your is it your rating relative is like your is it your rating relative is like your is it your rating of perceived exertion for that one of perceived exertion for that one of perceived exertion for that one minute and then your one minute recovery minute and then your one minute recovery minute and then your one minute recovery and then your rating of perceived and then your rating of perceived and then your rating of perceived exertion for that next minute recovery exertion for that next minute recovery exertion for that next minute recovery is it all RP based or is it more is it all RP based or is it more is it all RP based or is it more absolute and with like a Norwegian like absolute and with like a Norwegian like absolute and with like a Norwegian like just your opinion on it like if just your opinion on it like if just your opinion on it like if someone's like okay what's hard for me someone's like okay what's hard for me someone's like okay what's hard for me to go you know X minutes hard and then to go you know X minutes hard and then to go you know X minutes hard and then with only X minute recovery I'm just not with only X minute recovery I'm just not with only X minute recovery I'm just not there yet I need a little more time so there yet I need a little more time so there yet I need a little more time so you think it's more important to keep you think it's more important to keep you think it's more important to keep the rest period as prescribed or the

35:00the rest period as prescribed or the the rest period as prescribed or the intensity period as prescribed it's intensity period as prescribed it's intensity period as prescribed it's funny I kind of asked this question to funny I kind of asked this question to funny I kind of asked this question to uh Dr Martin gavala because he's really uh Dr Martin gavala because he's really uh Dr Martin gavala because he's really the expert on H and training and all the expert on H and training and all the expert on H and training and all these things and um he was he was these things and um he was he was these things and um he was he was basically it was my understanding what basically it was my understanding what basically it was my understanding what he told me is that the recovery period he told me is that the recovery period he told me is that the recovery period is really important so that you can give is really important so that you can give is really important so that you can give it your all on the next interval right it your all on the next interval right it your all on the next interval right and like if you're really trying to if and like if you're really trying to if and like if you're really trying to if you're really looking for in particular you're really looking for in particular you're really looking for in particular V2 Max improvements where you're you're V2 Max improvements where you're you're V2 Max improvements where you're you're really trying to get that going as as really trying to get that going as as really trying to get that going as as hard as you can for a longer period um hard as you can for a longer period um hard as you can for a longer period um it really the recovery is is hugely it really the recovery is is hugely it really the recovery is is hugely important because you won't be able to important because you won't be able to important because you won't be able to do that four times like it just you will do that four times like it just you will do that four times like it just you will be you will be done after the first four be you will be done after the first four be you will be done after the first four minutes right I often will you know I'll minutes right I often will you know I'll minutes right I often will you know I'll use my interval protocols that I do use my interval protocols that I do use my interval protocols that I do largely on the pelaton um very in largely on the pelaton um very in largely on the pelaton um very in varying ways sometimes I use them more varying ways sometimes I use them more varying ways sometimes I use them more like an interval where I'm like I really like an interval where I'm like I really like an interval where I'm like I really try to go maximal and then recover and

36:00try to go maximal and then recover and try to go maximal and then recover and then maximal sometimes I use it more then maximal sometimes I use it more then maximal sometimes I use it more like I'm am doing a extended vigorous like I'm am doing a extended vigorous like I'm am doing a extended vigorous intensity workout where I'm just I want intensity workout where I'm just I want intensity workout where I'm just I want to be at like 80 to 85% max heart rate to be at like 80 to 85% max heart rate to be at like 80 to 85% max heart rate for 15 minutes and I use it like that so for 15 minutes and I use it like that so for 15 minutes and I use it like that so my because of the way the the the my because of the way the the the my because of the way the the the protocols are their intervals like they protocols are their intervals like they protocols are their intervals like they don't have what I want so I just kind of don't have what I want so I just kind of don't have what I want so I just kind of use the recoveries and I'm like okay I'm use the recoveries and I'm like okay I'm use the recoveries and I'm like okay I'm still going you know so I I don't go still going you know so I I don't go still going you know so I I don't go quite as hard but I'm like still I've quite as hard but I'm like still I've quite as hard but I'm like still I've got the resistance cranked up and I'm got the resistance cranked up and I'm got the resistance cranked up and I'm still I'm above zone two right like I'm still I'm above zone two right like I'm still I'm above zone two right like I'm above like I'm not still I'm not able to above like I'm not still I'm not able to above like I'm not still I'm not able to talk on my recoveries in some in some in talk on my recoveries in some in some in talk on my recoveries in some in some in cases so I think it really depends on cases so I think it really depends on cases so I think it really depends on what like what you're trying to do right what like what you're trying to do right what like what you're trying to do right so like are you what's your goals for so like are you what's your goals for so like are you what's your goals for this training are you really wanting to this training are you really wanting to this training are you really wanting to do intervals where you're going all out do intervals where you're going all out do intervals where you're going all out and then recovering or are you just kind and then recovering or are you just kind and then recovering or are you just kind of looking for a vigorous longer sort of of looking for a vigorous longer sort of of looking for a vigorous longer sort of you know workout um yeah I guess a lot you know workout um yeah I guess a lot you know workout um yeah I guess a lot lot of it depends on on your time too lot of it depends on on your time too lot of it depends on on your time too like I mean it's like like some people

37:00like I mean it's like like some people like I mean it's like like some people really want to get that one minute quick really want to get that one minute quick really want to get that one minute quick you know seven rounds of one minute and you know seven rounds of one minute and you know seven rounds of one minute and I guess kind of like even to your point I guess kind of like even to your point I guess kind of like even to your point about the endurance in the zone two about the endurance in the zone two about the endurance in the zone two piece too it's like there's no real piece too it's like there's no real piece too it's like there's no real solutions only trade-offs right it's solutions only trade-offs right it's solutions only trade-offs right it's like you can't um I think what you're like you can't um I think what you're like you can't um I think what you're talking about is applicable to the talking about is applicable to the talking about is applicable to the masses that's what's nice is because as masses that's what's nice is because as masses that's what's nice is because as someone that came from an endurance someone that came from an endurance someone that came from an endurance background the amount of time I mean background the amount of time I mean background the amount of time I mean there's kind of a joke in like the there's kind of a joke in like the there's kind of a joke in like the triathlon community of like being triathlon community of like being triathlon community of like being basically widowmakers right because you basically widowmakers right because you basically widowmakers right because you like never home like you're just like never home like you're just like never home like you're just training right and I think people training right and I think people training right and I think people sometimes forget that to really get that sometimes forget that to really get that sometimes forget that to really get that and this is not to bag on Zone 2 like I and this is not to bag on Zone 2 like I and this is not to bag on Zone 2 like I you and I are both in agreement on Zone you and I are both in agreement on Zone you and I are both in agreement on Zone 2 but like to get the volume and the 2 but like to get the volume and the 2 but like to get the volume and the duration that you need like when are you duration that you need like when are you duration that you need like when are you home like when are you really home uh home like when are you really home uh home like when are you really home uh and that's what I like about kind of and that's what I like about kind of and that's what I like about kind of your approach with this is it's very your approach with this is it's very your approach with this is it's very similar to mine because I I mold this a similar to mine because I I mold this a similar to mine because I I mold this a little bit with resistance training too little bit with resistance training too little bit with resistance training too I'm a pretty low volume resistance I'm a pretty low volume resistance I'm a pretty low volume resistance training guy and people think that like training guy and people think that like training guy and people think that like just based on how I look look that I'm just based on how I look look that I'm just based on how I look look that I'm spend hours in the gymm like no minimum spend hours in the gymm like no minimum spend hours in the gymm like no minimum effective dose here like it's the same

38:00effective dose here like it's the same effective dose here like it's the same like how do I use tools how do I put my like how do I use tools how do I put my like how do I use tools how do I put my muscles under load and get and I think muscles under load and get and I think muscles under load and get and I think and this is actually a good question for and this is actually a good question for and this is actually a good question for you too but I know you've got some you too but I know you've got some you too but I know you've got some really specific protocols and I want to really specific protocols and I want to really specific protocols and I want to give you a chance to to talk about those give you a chance to to talk about those give you a chance to to talk about those a little bit but with the muscle side a little bit but with the muscle side a little bit but with the muscle side and also in relationship to even the V2 and also in relationship to even the V2 and also in relationship to even the V2 Max side and all of that there's sort of Max side and all of that there's sort of Max side and all of that there's sort of these two different pieces there's these two different pieces there's these two different pieces there's almost like the metabolic side which is almost like the metabolic side which is almost like the metabolic side which is all the signaling molecules and like all the signaling molecules and like all the signaling molecules and like what's happening there and then there's what's happening there and then there's what's happening there and then there's the sort of like mechanical side right the sort of like mechanical side right the sort of like mechanical side right um so I can say from my own perspective um so I can say from my own perspective um so I can say from my own perspective like with resistance training and I like with resistance training and I like with resistance training and I don't want to Pivot too much in don't want to Pivot too much in don't want to Pivot too much in resistance training but I have focused resistance training but I have focused resistance training but I have focused more on the metabolic side I couldn't more on the metabolic side I couldn't more on the metabolic side I couldn't care less about like the muscle trauma care less about like the muscle trauma care less about like the muscle trauma and the the load the only reason the and the the load the only reason the and the the load the only reason the load matters to me is how much load matters to me is how much load matters to me is how much metabolics or stimulus am I getting how metabolics or stimulus am I getting how metabolics or stimulus am I getting how much of that lactate how much am I much of that lactate how much am I much of that lactate how much am I actually like I'm focused on the actually like I'm focused on the actually like I'm focused on the signaling device piece right like I signaling device piece right like I signaling device piece right like I don't know if that makes sense at all don't know if that makes sense at all don't know if that makes sense at all but like there's people in the but like there's people in the but like there's people in the resistance training world that will

39:00resistance training world that will resistance training world that will think about well it's the it's the think about well it's the it's the think about well it's the it's the trauma effect it's the uh you know trauma effect it's the uh you know trauma effect it's the uh you know breaking down the muscle fibers maybe breaking down the muscle fibers maybe breaking down the muscle fibers maybe that has a play but as far as time is that has a play but as far as time is that has a play but as far as time is concerned just to parallel what you're concerned just to parallel what you're concerned just to parallel what you're talking about it's more about what is talking about it's more about what is talking about it's more about what is the maximum amount of sort of metabolic the maximum amount of sort of metabolic the maximum amount of sort of metabolic load I can put on my muscles that does load I can put on my muscles that does load I can put on my muscles that does that make sense at all M yeah yeah so that make sense at all M yeah yeah so that make sense at all M yeah yeah so it's like with that I mean what is sort it's like with that I mean what is sort it's like with that I mean what is sort of your protocol as far as maybe how do of your protocol as far as maybe how do of your protocol as far as maybe how do you implement a little bit of resistance you implement a little bit of resistance you implement a little bit of resistance training in here too because I'm sure training in here too because I'm sure training in here too because I'm sure people are wondering that you do a lot people are wondering that you do a lot people are wondering that you do a lot of this kind of training clearly you do of this kind of training clearly you do of this kind of training clearly you do some resistance training too like how do some resistance training too like how do some resistance training too like how do you meld that in and that and that's you meld that in and that and that's you meld that in and that and that's probably one of the biggest I would say probably one of the biggest I would say probably one of the biggest I would say my biggest drawbacks is is the my biggest drawbacks is is the my biggest drawbacks is is the resistance training over the years and resistance training over the years and resistance training over the years and I've recently in the past year really I've recently in the past year really I've recently in the past year really focused a lot more on that I um I focused a lot more on that I um I focused a lot more on that I um I actually do a lot of dumbbell for my actually do a lot of dumbbell for my actually do a lot of dumbbell for my resistance training um with the resistance training um with the resistance training um with the exception of my legs which I do a lot of exception of my legs which I do a lot of exception of my legs which I do a lot of pelaton um or I'll do lunges and pelaton

40:00pelaton um or I'll do lunges and pelaton pelaton um or I'll do lunges and pelaton you know High Resistance poning where you know High Resistance poning where you know High Resistance poning where like I said I'm like getting I'm getting like I said I'm like getting I'm getting like I said I'm like getting I'm getting my quads and stuff um I do a lot of my quads and stuff um I do a lot of my quads and stuff um I do a lot of like lower I would say um it's it's like like lower I would say um it's it's like like lower I would say um it's it's like I'm I'm fatiguing my muscles but it's I'm I'm fatiguing my muscles but it's I'm I'm fatiguing my muscles but it's not necessarily I'm like not super going not necessarily I'm like not super going not necessarily I'm like not super going super hard heavy I'm going hard but not super hard heavy I'm going hard but not super hard heavy I'm going hard but not super heavy right and so it's like um super heavy right and so it's like um super heavy right and so it's like um I'll just do my I'll do my dumbbell and I'll just do my I'll do my dumbbell and I'll just do my I'll do my dumbbell and I'll turn on a pelaton programming thing I'll turn on a pelaton programming thing I'll turn on a pelaton programming thing and I'm just it's like doing a lot of and I'm just it's like doing a lot of and I'm just it's like doing a lot of paired and drop sets where I'm just paired and drop sets where I'm just paired and drop sets where I'm just totally fatigued and there's no stopping totally fatigued and there's no stopping totally fatigued and there's no stopping and I'm switching and I'm like just done and I'm switching and I'm like just done and I'm switching and I'm like just done after but like I don't need to you know after but like I don't need to you know after but like I don't need to you know lift that heavy now it doesn't mean I lift that heavy now it doesn't mean I lift that heavy now it doesn't mean I shouldn't ever maybe I I think I need to shouldn't ever maybe I I think I need to shouldn't ever maybe I I think I need to incorporate more but I think I need the incorporate more but I think I need the incorporate more but I think I need the right equipment like I don't have a right equipment like I don't have a right equipment like I don't have a bench right now and I feel like I've bench right now and I feel like I've bench right now and I feel like I've already tried I've already sort of already tried I've already sort of already tried I've already sort of somewhat injured Myself by not like somewhat injured Myself by not like somewhat injured Myself by not like doing a lot of shoulder ones without doing a lot of shoulder ones without doing a lot of shoulder ones without like doing heavier ones without having like doing heavier ones without having like doing heavier ones without having the the bench and so um I I do a lot of the the bench and so um I I do a lot of the the bench and so um I I do a lot of dumbbell training honestly for my dumbbell training honestly for my dumbbell training honestly for my resistance training and sometimes I'll resistance training and sometimes I'll resistance training and sometimes I'll just like in the middle of the day I'll

41:00just like in the middle of the day I'll just like in the middle of the day I'll just tell my husband I'm like hey let's just tell my husband I'm like hey let's just tell my husband I'm like hey let's go do let's go lift weights and honestly go do let's go lift weights and honestly go do let's go lift weights and honestly we'll just quickly do like a 10 15 we'll just quickly do like a 10 15 we'll just quickly do like a 10 15 minute workout that's just fatigue and minute workout that's just fatigue and minute workout that's just fatigue and then I just I'm I'm like okay that's my then I just I'm I'm like okay that's my then I just I'm I'm like okay that's my break no totally it's it's funny CU it's break no totally it's it's funny CU it's break no totally it's it's funny CU it's like resistance training has almost like resistance training has almost like resistance training has almost become supplemental in my mind because I become supplemental in my mind because I become supplemental in my mind because I think people have this thought process think people have this thought process think people have this thought process that you need a lot of it you really that you need a lot of it you really that you need a lot of it you really don't like genetics play a role all don't like genetics play a role all don't like genetics play a role all these different things diet all these these different things diet all these these different things diet all these things but I've start and granted I mean things but I've start and granted I mean things but I've start and granted I mean full disclaimer yes I have Clay Mass on full disclaimer yes I have Clay Mass on full disclaimer yes I have Clay Mass on me already like so to maintain I think me already like so to maintain I think me already like so to maintain I think you require like 25% the volume as you you require like 25% the volume as you you require like 25% the volume as you do to like build so I'm aware of that do to like build so I'm aware of that do to like build so I'm aware of that but I started treating resistance but I started treating resistance but I started treating resistance training as like a supplement to my like training as like a supplement to my like training as like a supplement to my like foundational cardiovascular training foundational cardiovascular training foundational cardiovascular training whereas it used to be the opposite I whereas it used to be the opposite I whereas it used to be the opposite I used to think resistance training and used to think resistance training and used to think resistance training and then supplemental cardio and it's like then supplemental cardio and it's like then supplemental cardio and it's like now because resistance training doesn't now because resistance training doesn't now because resistance training doesn't get me the heart rate effect that I want get me the heart rate effect that I want get me the heart rate effect that I want to feel like I'm getting an adequate to feel like I'm getting an adequate to feel like I'm getting an adequate like metabolic workout the only way I'm like metabolic workout the only way I'm like metabolic workout the only way I'm just like you like I don't lift that

42:00just like you like I don't lift that just like you like I don't lift that heavy I do a lot of drop sets and I just heavy I do a lot of drop sets and I just heavy I do a lot of drop sets and I just keep the burn going because I try to not keep the burn going because I try to not keep the burn going because I try to not that I want to make it cardiovascular that I want to make it cardiovascular that I want to make it cardiovascular but I want to but I want to but I want to feel a benefit on my muscles feel a benefit on my muscles feel a benefit on my muscles metabolically I want that lactate burn I metabolically I want that lactate burn I metabolically I want that lactate burn I or that Hydrogen burn right I want that or that Hydrogen burn right I want that or that Hydrogen burn right I want that response and I think you said it Without response and I think you said it Without response and I think you said it Without Really knowing it but that is key like Really knowing it but that is key like Really knowing it but that is key like resistance training although resistance training although resistance training although periodization is important it's like if periodization is important it's like if periodization is important it's like if your foundation is just resist training your foundation is just resist training your foundation is just resist training I think you're leaving a lot on the I think you're leaving a lot on the I think you're leaving a lot on the table because you can hit your table because you can hit your table because you can hit your cardiovascular goals and then have the cardiovascular goals and then have the cardiovascular goals and then have the Baseline to be able to go do your Baseline to be able to go do your Baseline to be able to go do your resistance training with adequate rest resistance training with adequate rest resistance training with adequate rest in between and have it be fun and have in between and have it be fun and have in between and have it be fun and have it be enjoyable and we talked about this it be enjoyable and we talked about this it be enjoyable and we talked about this even with zone two stuff right like if even with zone two stuff right like if even with zone two stuff right like if you do zone two all the time that's you do zone two all the time that's you do zone two all the time that's great but if you do your vigorous great but if you do your vigorous great but if you do your vigorous exercise then it makes it so that zone exercise then it makes it so that zone exercise then it makes it so that zone two can be your enjoyable time can be two can be your enjoyable time can be two can be your enjoyable time can be the time when you go out for a Ruck or the time when you go out for a Ruck or the time when you go out for a Ruck or go out for a slow Jog and you can use it go out for a slow Jog and you can use it go out for a slow Jog and you can use it for enjoyment have a conversation with a for enjoyment have a conversation with a for enjoyment have a conversation with a friend or you know a significant other

43:00friend or you know a significant other friend or you know a significant other yeah for sure um I I do try to focus a yeah for sure um I I do try to focus a yeah for sure um I I do try to focus a lot on my my my training on high lot on my my my training on high lot on my my my training on high intensity and for the brain benefits you intensity and for the brain benefits you intensity and for the brain benefits you know for the V2 Max which I haven't know for the V2 Max which I haven't know for the V2 Max which I haven't actually directly measured um but I do actually directly measured um but I do actually directly measured um but I do there is a lab here in San Diego that there is a lab here in San Diego that there is a lab here in San Diego that I'm planning on going to so um that you I'm planning on going to so um that you I'm planning on going to so um that you know hopefully I'll be able to then use know hopefully I'll be able to then use know hopefully I'll be able to then use my nor region 4x4 to to improve that um my nor region 4x4 to to improve that um my nor region 4x4 to to improve that um as well but uh you know the the brain as well but uh you know the the brain as well but uh you know the the brain Drive neurotropic factor is also Drive neurotropic factor is also Drive neurotropic factor is also something I'm just super interested in something I'm just super interested in something I'm just super interested in in optimizing for because of in optimizing for because of in optimizing for because of particularly because the neur the brain particularly because the neur the brain particularly because the neur the brain effects the neurod degenerate disease effects the neurod degenerate disease effects the neurod degenerate disease and cognition effects as well right so I and cognition effects as well right so I and cognition effects as well right so I want to be able to improve that and I want to be able to improve that and I want to be able to improve that and I did I think you know I mentioned that um did I think you know I mentioned that um did I think you know I mentioned that um I have a a bdnf training protocols like I have a a bdnf training protocols like I have a a bdnf training protocols like a free guide that I've generated where a free guide that I've generated where a free guide that I've generated where it's a lot of evidencebased like what it's a lot of evidencebased like what it's a lot of evidencebased like what kind of exercise what you know what time kind of exercise what you know what time kind of exercise what you know what time and duration intensity has been shown to and duration intensity has been shown to and duration intensity has been shown to increase bdnf in people um has been increase bdnf in people um has been increase bdnf in people um has been shown to improve cognition not only shown to improve cognition not only shown to improve cognition not only exercise but also other lifestyle

44:00exercise but also other lifestyle exercise but also other lifestyle factors so hot baths hot tubs saunas factors so hot baths hot tubs saunas factors so hot baths hot tubs saunas have been shown to increase brain Drive have been shown to increase brain Drive have been shown to increase brain Drive neurotrophic Factor again what what um neurotrophic Factor again what what um neurotrophic Factor again what what um heat or what temperature what duration heat or what temperature what duration heat or what temperature what duration those to types of Protocols are in this those to types of Protocols are in this those to types of Protocols are in this free bdnf guide that he created as well free bdnf guide that he created as well free bdnf guide that he created as well as like other things like omega-3 as like other things like omega-3 as like other things like omega-3 increases bdnf so what dose does does increases bdnf so what dose does does increases bdnf so what dose does does that polyphenols from things like um that polyphenols from things like um that polyphenols from things like um cocoa as well and these are also I have cocoa as well and these are also I have cocoa as well and these are also I have in that in that guide just like things in that in that guide just like things in that in that guide just like things that I also do my protocols as well um that I also do my protocols as well um that I also do my protocols as well um but it's a free guide and it's I think but it's a free guide and it's I think but it's a free guide and it's I think it's you know it's a kind of a useful it's you know it's a kind of a useful it's you know it's a kind of a useful tool because they're just evidence-based tool because they're just evidence-based tool because they're just evidence-based you know protocols that can be done that you know protocols that can be done that you know protocols that can be done that have been shown to increase brain Drive have been shown to increase brain Drive neurotropic factor which at the end of neurotropic factor which at the end of neurotropic factor which at the end of the day I think is a very very important the day I think is a very very important the day I think is a very very important um you know biomarker for brain health um you know biomarker for brain health um you know biomarker for brain health for longevity um you know in general you for longevity um you know in general you for longevity um you know in general you know I just think it's good for mostly know I just think it's good for mostly know I just think it's good for mostly cognition and brain health yeah no and cognition and brain health yeah no and cognition and brain health yeah no and we'll link out to that and it's just we'll link out to that and it's just we'll link out to that and it's just bdnf protocol.com right yeah so super bdnf protocol.com right yeah so super bdnf protocol.com right yeah so super easy and we'll link out to it just in easy and we'll link out to it just in easy and we'll link out to it just in like probably like the second line of

45:00like probably like the second line of like probably like the second line of the description so and that's a totally the description so and that's a totally the description so and that's a totally free guide too totally free that's cool free guide too totally free that's cool free guide too totally free that's cool I mean it's with bdnf um you may or may I mean it's with bdnf um you may or may I mean it's with bdnf um you may or may not know the answer to this but does not know the answer to this but does not know the answer to this but does someone can someone get more efficient someone can someone get more efficient someone can someone get more efficient at producing it so is it if you took at producing it so is it if you took at producing it so is it if you took someone off the street that had never someone off the street that had never someone off the street that had never worked out before again there may not be worked out before again there may not be worked out before again there may not be an answer to this and like put them an answer to this and like put them an answer to this and like put them through a workout that would elicit x through a workout that would elicit x through a workout that would elicit x amount of amount of amount of bdnf and then you trained them for a bdnf and then you trained them for a bdnf and then you trained them for a while would they get more efficient at while would they get more efficient at while would they get more efficient at producing it like is it an adaptation producing it like is it an adaptation producing it like is it an adaptation where the body says okay yeah hell yeah where the body says okay yeah hell yeah where the body says okay yeah hell yeah bring it on and starts producing more or bring it on and starts producing more or bring it on and starts producing more or is it something where it's more like is it something where it's more like is it something where it's more like whoa this is a crazy trauma shock to the whoa this is a crazy trauma shock to the whoa this is a crazy trauma shock to the body we produce a bunch in the beginning body we produce a bunch in the beginning body we produce a bunch in the beginning and then we get less efficient or less and then we get less efficient or less and then we get less efficient or less producing less I don't know that that's producing less I don't know that that's producing less I don't know that that's ever really been directly measured that ever really been directly measured that ever really been directly measured that I've seen um you know some there's there I've seen um you know some there's there I've seen um you know some there's there is a lot of genetic variation in is a lot of genetic variation in is a lot of genetic variation in producing bdnf in producing lactate and producing bdnf in producing lactate and producing bdnf in producing lactate and the lactate is part of you know what the lactate is part of you know what the lactate is part of you know what regulates increasing bdnf so um there's regulates increasing bdnf so um there's regulates increasing bdnf so um there's going to be individual variation there

46:00going to be individual variation there going to be individual variation there just from genetics but is in terms of just from genetics but is in terms of just from genetics but is in terms of training um it's an interesting question training um it's an interesting question training um it's an interesting question because you know some of you know the because you know some of you know the because you know some of you know the bdnf also is part of the the stress bdnf also is part of the the stress bdnf also is part of the the stress response right so like when you're response right so like when you're response right so like when you're stressing your body you're making more stressing your body you're making more stressing your body you're making more bdnf it's interesting because uh there bdnf it's interesting because uh there bdnf it's interesting because uh there is somewhat if you look in the is somewhat if you look in the is somewhat if you look in the literature it's like definitely an literature it's like definitely an literature it's like definitely an intensity duration component to to bdnf intensity duration component to to bdnf intensity duration component to to bdnf production so like the more intense the production so like the more intense the production so like the more intense the workout and the longer the better the workout and the longer the better the workout and the longer the better the bdnf production but it's and when you bdnf production but it's and when you bdnf production but it's and when you have both it's the best so like 30 have both it's the best so like 30 have both it's the best so like 30 minutes at 80% max heart rate was the minutes at 80% max heart rate was the minutes at 80% max heart rate was the best versus like you know 20 minutes at best versus like you know 20 minutes at best versus like you know 20 minutes at 80% max heart rate or 30 minutes at you 80% max heart rate or 30 minutes at you 80% max heart rate or 30 minutes at you know lower intensity 65% max heart rate know lower intensity 65% max heart rate know lower intensity 65% max heart rate I think it was so so the best of all the I think it was so so the best of all the I think it was so so the best of all the best was duration and intensity again best was duration and intensity again best was duration and intensity again going back to that getting The Best of going back to that getting The Best of going back to that getting The Best of Both Worlds right but um it it seems as Both Worlds right but um it it seems as Both Worlds right but um it it seems as though the it's like the area under the

47:00though the it's like the area under the though the it's like the area under the curve that's important so in other words curve that's important so in other words curve that's important so in other words like it's it's somewhat of a it doesn't like it's it's somewhat of a it doesn't like it's it's somewhat of a it doesn't go like super super super high but it go like super super super high but it go like super super super high but it kind of lasts a little bit if that makes kind of lasts a little bit if that makes kind of lasts a little bit if that makes sense which is you know interesting as sense which is you know interesting as sense which is you know interesting as well because it's not like the lactate I well because it's not like the lactate I well because it's not like the lactate I mean it's like it's like immediately mean it's like it's like immediately mean it's like it's like immediately gone it's like your body your brain's gone it's like your body your brain's gone it's like your body your brain's sucking it up your heart's sucking it up sucking it up your heart's sucking it up sucking it up your heart's sucking it up your muscle sucking it up right it's your muscle sucking it up right it's your muscle sucking it up right it's like going away but um the bdnf kind of like going away but um the bdnf kind of like going away but um the bdnf kind of hangs around just a little bit longer I hangs around just a little bit longer I hangs around just a little bit longer I mean it's still transient but but it it mean it's still transient but but it it mean it's still transient but but it it is a little bit more of it instead of is a little bit more of it instead of is a little bit more of it instead of just being like a boom you release a lot just being like a boom you release a lot just being like a boom you release a lot of it it's kind of like you release it of it it's kind of like you release it of it it's kind of like you release it and then it kind of like stays around and then it kind of like stays around and then it kind of like stays around and again that's where intensity and and again that's where intensity and and again that's where intensity and duration together are like the best yeah duration together are like the best yeah duration together are like the best yeah so could could you stack stack benefits so could could you stack stack benefits so could could you stack stack benefits to sort of extend that so like big to sort of extend that so like big to sort of extend that so like big exercise and then be like okay well that exercise and then be like okay well that exercise and then be like okay well that path that means of producing it is done path that means of producing it is done path that means of producing it is done let's go sit in a sauna for exactly yeah let's go sit in a sauna for exactly yeah let's go sit in a sauna for exactly yeah so um I've never seen that studied in so um I've never seen that studied in so um I've never seen that studied in humans directly but animal Studies have humans directly but animal Studies have humans directly but animal Studies have shown that that exercise plus sauna is

48:00shown that that exercise plus sauna is shown that that exercise plus sauna is better at increasing bdnf than exercise better at increasing bdnf than exercise better at increasing bdnf than exercise alone so it does seem to have an alone so it does seem to have an alone so it does seem to have an additive effect at least in animal additive effect at least in animal additive effect at least in animal studies now also the same goes for studies now also the same goes for studies now also the same goes for cardiorespiratory Fitness so human cardiorespiratory Fitness so human cardiorespiratory Fitness so human Studies have found that that endurance Studies have found that that endurance Studies have found that that endurance exercise like aerobic exercise I should exercise like aerobic exercise I should exercise like aerobic exercise I should say not endurance aerobic say not endurance aerobic say not endurance aerobic exercise can improve is associated with exercise can improve is associated with exercise can improve is associated with improved V2 Max compared to like not improved V2 Max compared to like not improved V2 Max compared to like not exercising right obviously um but if you exercising right obviously um but if you exercising right obviously um but if you if you add sauna on top of that the VO2 if you add sauna on top of that the VO2 if you add sauna on top of that the VO2 max improvements are even better and max improvements are even better and max improvements are even better and that's in both observational studies as that's in both observational studies as that's in both observational studies as well as a Interventional trial that was well as a Interventional trial that was well as a Interventional trial that was done by Yari linan out of Eastern done by Yari linan out of Eastern done by Yari linan out of Eastern Finland he um took people and he put Finland he um took people and he put Finland he um took people and he put them on an exercise protocol or a them on an exercise protocol or a them on an exercise protocol or a exercise plus sauna protocol and then exercise plus sauna protocol and then exercise plus sauna protocol and then measured changes in their measured changes in their measured changes in their cardiorespiratory Fitness so V2 Max and cardiorespiratory Fitness so V2 Max and cardiorespiratory Fitness so V2 Max and exercise did improve V2 Max but exercise exercise did improve V2 Max but exercise exercise did improve V2 Max but exercise Plus on up improved it even more so Plus on up improved it even more so Plus on up improved it even more so there seems to be additive effects with there seems to be additive effects with there seems to be additive effects with heat stress deliberate heat exposure and

49:00heat stress deliberate heat exposure and heat stress deliberate heat exposure and you know exercise with respect to brain you know exercise with respect to brain you know exercise with respect to brain Drive neurotropic Factor at least if Drive neurotropic Factor at least if Drive neurotropic Factor at least if we're looking at animal studies and then we're looking at animal studies and then we're looking at animal studies and then V2 max if looking at humans interesting V2 max if looking at humans interesting V2 max if looking at humans interesting so another reason why you know and I get so another reason why you know and I get so another reason why you know and I get this question a lot like you know well I this question a lot like you know well I this question a lot like you know well I am physically active I like train this am physically active I like train this am physically active I like train this and this and this like do I need to do and this and this like do I need to do and this and this like do I need to do sauna on top of that and it's like well sauna on top of that and it's like well sauna on top of that and it's like well you're really like the most important you're really like the most important you're really like the most important thing you're doing you're doing like thing you're doing you're doing like thing you're doing you're doing like exercise there's nothing better nothing exercise there's nothing better nothing exercise there's nothing better nothing you know so that's done but like do you you know so that's done but like do you you know so that's done but like do you want to go A step above that cuz if you want to go A step above that cuz if you want to go A step above that cuz if you do yeah adding in a hot tub and I say do yeah adding in a hot tub and I say do yeah adding in a hot tub and I say hot tub because now there's increasing hot tub because now there's increasing hot tub because now there's increasing evidence that you know hot tubs is also evidence that you know hot tubs is also evidence that you know hot tubs is also doing a lot of the same things that doing a lot of the same things that doing a lot of the same things that sauna is it's just a different modality sauna is it's just a different modality sauna is it's just a different modality of heating up your body right um that of heating up your body right um that of heating up your body right um that you're going to get improvements as well you're going to get improvements as well you're going to get improvements as well additive improvements and V2 Max I also additive improvements and V2 Max I also additive improvements and V2 Max I also think in brain dve neurotropic factor I think in brain dve neurotropic factor I think in brain dve neurotropic factor I don't see why that wouldn't be conserved don't see why that wouldn't be conserved don't see why that wouldn't be conserved in humans yeah just has no one's really in humans yeah just has no one's really in humans yeah just has no one's really directly studied it yet yeah and I mean directly studied it yet yeah and I mean directly studied it yet yeah and I mean and and we don't want to like

50:00and and we don't want to like and and we don't want to like necessarily encourage people to do necessarily encourage people to do necessarily encourage people to do things that are intense but have like things that are intense but have like things that are intense but have like dis intense but have you seen any road dis intense but have you seen any road dis intense but have you seen any road model research on like concurrent model research on like concurrent model research on like concurrent training like people that I know there's training like people that I know there's training like people that I know there's I know a couple of people that literally I know a couple of people that literally I know a couple of people that literally bring dumbbells into or even like lar bring dumbbells into or even like lar bring dumbbells into or even like lar Hamilton will bring his assault bike Hamilton will bring his assault bike Hamilton will bring his assault bike into the sauna um that could be pretty into the sauna um that could be pretty into the sauna um that could be pretty extreme but is there any evidence that extreme but is there any evidence that extreme but is there any evidence that like training under these high heat like training under these high heat like training under these high heat environments can have a additionally environments can have a additionally environments can have a additionally been icial effect um I think the most of been icial effect um I think the most of been icial effect um I think the most of the evidence comes with the just doing the evidence comes with the just doing the evidence comes with the just doing the two in general um I will say that the two in general um I will say that the two in general um I will say that like training in heat in general like like training in heat in general like like training in heat in general like there's been studies where it's like you there's been studies where it's like you there's been studies where it's like you have Runners and they're going and have Runners and they're going and have Runners and they're going and running in like outside and like New running in like outside and like New running in like outside and like New Mexico in the summer or somewhere where Mexico in the summer or somewhere where Mexico in the summer or somewhere where it's like Texas like hot you know and so it's like Texas like hot you know and so it's like Texas like hot you know and so the the training in the heat does sort the the training in the heat does sort the the training in the heat does sort of cause physiological adaptations that of cause physiological adaptations that of cause physiological adaptations that makes you better at just training in makes you better at just training in makes you better at just training in general so your sweat sweating at a general so your sweat sweating at a general so your sweat sweating at a lower core body temperature um you're lower core body temperature um you're lower core body temperature um you're making heat Chuck proteins quicker um

51:00making heat Chuck proteins quicker um making heat Chuck proteins quicker um heat Chuck proteins are part of the heat Chuck proteins are part of the heat Chuck proteins are part of the adaptation to exposure to heat which can adaptation to exposure to heat which can adaptation to exposure to heat which can be done either from ambient elevations be done either from ambient elevations be done either from ambient elevations in temperature such as a sauna or in temperature such as a sauna or in temperature such as a sauna or physically training right getting active physically training right getting active physically training right getting active you're increasing your core body you're increasing your core body you're increasing your core body temperature so there there are there is temperature so there there are there is temperature so there there are there is evidence that training in the heat not evidence that training in the heat not evidence that training in the heat not necessarily going in a sauna and doing necessarily going in a sauna and doing necessarily going in a sauna and doing that but like you know training in heat that but like you know training in heat that but like you know training in heat does um make you better does increase does um make you better does increase does um make you better does increase the physiological adaptations to heat in the physiological adaptations to heat in the physiological adaptations to heat in general which can be beneficial um I general which can be beneficial um I general which can be beneficial um I will say that you know there there is so will say that you know there there is so will say that you know there there is so people there's been a study that like if people there's been a study that like if people there's been a study that like if you the sauna in general like it can you the sauna in general like it can you the sauna in general like it can take it out of you like you go in there take it out of you like you go in there take it out of you like you go in there you sit in 180 degre Fahrenheit for just you sit in 180 degre Fahrenheit for just you sit in 180 degre Fahrenheit for just 20 minutes and like like you're it's 20 minutes and like like you're it's 20 minutes and like like you're it's it's intense right so it it can affect it's intense right so it it can affect it's intense right so it it can affect performance right and so then if your performance right and so then if your performance right and so then if your performance isn't as good then maybe performance isn't as good then maybe performance isn't as good then maybe you're not you're not getting as many you're not you're not getting as many you're not you're not getting as many gains let's say you're strength training gains let's say you're strength training gains let's say you're strength training or something like you're not doing as or something like you're not doing as or something like you're not doing as many reps or whatever right so in that many reps or whatever right so in that many reps or whatever right so in that regard you know you have to be sort of

52:00regard you know you have to be sort of regard you know you have to be sort of careful that like maybe you're not careful that like maybe you're not careful that like maybe you're not getting the same adaptations that you getting the same adaptations that you getting the same adaptations that you would otherwise if your performance was would otherwise if your performance was would otherwise if your performance was better right but um generally speaking I better right but um generally speaking I better right but um generally speaking I personally do like to go into the sauna personally do like to go into the sauna personally do like to go into the sauna after exercise and then there was after exercise and then there was after exercise and then there was another study that showed doing a sauna another study that showed doing a sauna another study that showed doing a sauna after resistance training this is a very after resistance training this is a very after resistance training this is a very new study very small study needs to be new study very small study needs to be new study very small study needs to be repeated but it did seem to increase the repeated but it did seem to increase the repeated but it did seem to increase the hypertrophic response in other words it hypertrophic response in other words it hypertrophic response in other words it was like having a beneficial effect on was like having a beneficial effect on was like having a beneficial effect on on hypertrophy biomarkers of it um and on hypertrophy biomarkers of it um and on hypertrophy biomarkers of it um and this was in people I for a long time this was in people I for a long time this was in people I for a long time have been talking about how you know have been talking about how you know have been talking about how you know sauna use I think you know sauna use is sauna use I think you know sauna use is sauna use I think you know sauna use is important for or heat Expo deliberate important for or heat Expo deliberate important for or heat Expo deliberate heat exposure from the sauna or even heat exposure from the sauna or even heat exposure from the sauna or even just local you know heat exposure is just local you know heat exposure is just local you know heat exposure is important for I think disuse atrophy so important for I think disuse atrophy so important for I think disuse atrophy so it has been shown to cut disuse atrophy it has been shown to cut disuse atrophy it has been shown to cut disuse atrophy down by like 40% and um a lot of this I down by like 40% and um a lot of this I down by like 40% and um a lot of this I think think has been shown to be linked think think has been shown to be linked think think has been shown to be linked to heat shock proteins particularly in to heat shock proteins particularly in to heat shock proteins particularly in animal studies I was one of the first animal studies I was one of the first animal studies I was one of the first ones out there talking about this in

53:00ones out there talking about this in ones out there talking about this in animal studies and a lot of people gave animal studies and a lot of people gave animal studies and a lot of people gave me a lot of push back on it and then me a lot of push back on it and then me a lot of push back on it and then human studies came out turns out it was human studies came out turns out it was human studies came out turns out it was conserved it was right and um and so you conserved it was right and um and so you conserved it was right and um and so you know there's now I think a lot of like know there's now I think a lot of like know there's now I think a lot of like Even Stu Phillips like you know he's now Even Stu Phillips like you know he's now Even Stu Phillips like you know he's now becoming more convinced that you know becoming more convinced that you know becoming more convinced that you know heat exposure is definitely augmenting heat exposure is definitely augmenting heat exposure is definitely augmenting you know muscle protein synthesis you know muscle protein synthesis you know muscle protein synthesis Pathways it's playing a role in muscle Pathways it's playing a role in muscle Pathways it's playing a role in muscle mass how that is exactly happening we mass how that is exactly happening we mass how that is exactly happening we don't quite know but it's it's don't quite know but it's it's don't quite know but it's it's definitely it's definitely not something definitely it's definitely not something definitely it's definitely not something that um I would say is bad for your that um I would say is bad for your that um I would say is bad for your gains right and certainly I think it's gains right and certainly I think it's gains right and certainly I think it's even beneficial especially for periods even beneficial especially for periods even beneficial especially for periods of inactivity again going to like older of inactivity again going to like older of inactivity again going to like older people that are not lifting weights people that are not lifting weights people that are not lifting weights they're not really they're not doing any they're not really they're not doing any they're not really they're not doing any resistance training they're absolutely resistance training they're absolutely resistance training they're absolutely battling sarcopenia like getting in a battling sarcopenia like getting in a battling sarcopenia like getting in a hun tub or a sauna might be really hun tub or a sauna might be really hun tub or a sauna might be really beneficial in regards to like preventing beneficial in regards to like preventing beneficial in regards to like preventing so much muscle loss so I think there's so much muscle loss so I think there's so much muscle loss so I think there's like a a huge you know component to that like a a huge you know component to that like a a huge you know component to that being beneficial I like to get in the being beneficial I like to get in the being beneficial I like to get in the sauna after my workouts I sometimes like sauna after my workouts I sometimes like sauna after my workouts I sometimes like to just do it at night as well there's

54:00to just do it at night as well there's to just do it at night as well there's like VAR like I mean with post-workout like VAR like I mean with post-workout like VAR like I mean with post-workout there's there's the theoretical benefit there's there's the theoretical benefit there's there's the theoretical benefit of you know additional growth hormone of you know additional growth hormone of you know additional growth hormone but I mean I think you and I I it's but I mean I think you and I I it's but I mean I think you and I I it's probably more to do with I mean I think probably more to do with I mean I think probably more to do with I mean I think the benefit from a growth hormone the benefit from a growth hormone the benefit from a growth hormone perspective probably comes more from the perspective probably comes more from the perspective probably comes more from the sauna improving sort of that sauna improving sort of that sauna improving sort of that intracranial pressure and the lymphatic intracranial pressure and the lymphatic intracranial pressure and the lymphatic system and you potentially getting system and you potentially getting system and you potentially getting better sleep and then ultimately getting better sleep and then ultimately getting better sleep and then ultimately getting a better pulse right that's probably my a better pulse right that's probably my a better pulse right that's probably my conclusion with it um but I found the conclusion with it um but I found the conclusion with it um but I found the same thing like sauna pre-workout same thing like sauna pre-workout same thing like sauna pre-workout doesn't seem to if anything it actually doesn't seem to if anything it actually doesn't seem to if anything it actually kind of drains me a little bit it kind of drains me a little bit it kind of drains me a little bit it actually takes it out of me it's like I actually takes it out of me it's like I actually takes it out of me it's like I feel like a like a stretched rubber band feel like a like a stretched rubber band feel like a like a stretched rubber band that's just like not Contracting and not that's just like not Contracting and not that's just like not Contracting and not uh whereas post I feel like it's also a uh whereas post I feel like it's also a uh whereas post I feel like it's also a good wind down but I struggle with good wind down but I struggle with good wind down but I struggle with something that you mentioned where like something that you mentioned where like something that you mentioned where like a sauna can be very draining and a sauna can be very draining and a sauna can be very draining and sometimes you don't realize it sometimes you don't realize it sometimes you don't realize it especially if you're an athlete and you especially if you're an athlete and you especially if you're an athlete and you associate being drained with like associate being drained with like associate being drained with like movement and you're like well I'm just movement and you're like well I'm just movement and you're like well I'm just sitting here but it's doing something sitting here but it's doing something sitting here but it's doing something obviously what's your sort of way of

55:00obviously what's your sort of way of obviously what's your sort of way of modulating that cuz I will do that I modulating that cuz I will do that I modulating that cuz I will do that I will have a tendency like I've rigged my will have a tendency like I've rigged my will have a tendency like I've rigged my sauna to get up to you know 210 or 220 sauna to get up to you know 210 or 220 sauna to get up to you know 210 or 220 and like gets hot and I will like sit and like gets hot and I will like sit and like gets hot and I will like sit there and like sometimes torment myself there and like sometimes torment myself there and like sometimes torment myself going to like 30 minutes 40 minutes and going to like 30 minutes 40 minutes and going to like 30 minutes 40 minutes and then I'll just I'll get out and be like then I'll just I'll get out and be like then I'll just I'll get out and be like I think I just overdid it and then I get I think I just overdid it and then I get I think I just overdid it and then I get sick you know like I totally taxed sick you know like I totally taxed sick you know like I totally taxed myself do you have sort of a like a a myself do you have sort of a like a a myself do you have sort of a like a a system in place where you recognize okay system in place where you recognize okay system in place where you recognize okay my heart rate's getting too high or do my heart rate's getting too high or do my heart rate's getting too high or do you just if you just gotten really good you just if you just gotten really good you just if you just gotten really good at listening to your body cuz I'm sure at listening to your body cuz I'm sure at listening to your body cuz I'm sure it's not always 15 minutes or 20 minutes it's not always 15 minutes or 20 minutes it's not always 15 minutes or 20 minutes sometimes it's 12 sometimes it's I've sometimes it's 12 sometimes it's I've sometimes it's 12 sometimes it's I've gotten really good at listening to my gotten really good at listening to my gotten really good at listening to my body for sure I think that a lot of body for sure I think that a lot of body for sure I think that a lot of people think there's this there's this people think there's this there's this people think there's this there's this mentality like go hard go home yeah and mentality like go hard go home yeah and mentality like go hard go home yeah and in some respects yeah go hard go home in some respects yeah go hard go home in some respects yeah go hard go home okay I get it but it's not always the okay I get it but it's not always the okay I get it but it's not always the case right like you don't want to like case right like you don't want to like case right like you don't want to like take 100,000 iuse of vitamin D every day take 100,000 iuse of vitamin D every day take 100,000 iuse of vitamin D every day like there's extremes right like you like there's extremes right like you like there's extremes right like you don't like you can go overboard don't like you can go overboard don't like you can go overboard I think that people have done a little I think that people have done a little I think that people have done a little bit of this with the sauna like where bit of this with the sauna like where bit of this with the sauna like where it's like like you don't have to go to

56:00it's like like you don't have to go to it's like like you don't have to go to 220 like you probably shouldn't in my 220 like you probably shouldn't in my 220 like you probably shouldn't in my opinion I don't think that's I started opinion I don't think that's I started opinion I don't think that's I started sitting on the floor now you're like sitting on the floor now you're like sitting on the floor now you're like you're heating your brain up too like you're heating your brain up too like you're heating your brain up too like you don't like that's really hot like you don't like that's really hot like you don't like that's really hot like all these studies that have shown all these studies that have shown all these studies that have shown benefits the observational data coming benefits the observational data coming benefits the observational data coming out like 50% lower risk of dying from out like 50% lower risk of dying from out like 50% lower risk of dying from Sudden cardiac death right all that Sudden cardiac death right all that Sudden cardiac death right all that stuff these these people are in in stuff these these people are in in stuff these these people are in in Finland they're using 175° fenhe sauna Finland they're using 175° fenhe sauna Finland they're using 175° fenhe sauna with like 20% humidity they're not going with like 20% humidity they're not going with like 20% humidity they're not going to 220 yeah you know and so I don't know to 220 yeah you know and so I don't know to 220 yeah you know and so I don't know that you necessarily need to or should that you necessarily need to or should that you necessarily need to or should that might be a little too much no I that might be a little too much no I that might be a little too much no I think I think it is and I think that think I think it is and I think that think I think it is and I think that like as far as my Barrel SAA is like as far as my Barrel SAA is like as far as my Barrel SAA is concerned it's obviously cooler on the concerned it's obviously cooler on the concerned it's obviously cooler on the bottom so like now I've started being bottom so like now I've started being bottom so like now I've started being like okay let me listen to my body a like okay let me listen to my body a like okay let me listen to my body a little bit more go high heat for a little bit more go high heat for a little bit more go high heat for a minute and then okay maybe I'll go sit minute and then okay maybe I'll go sit minute and then okay maybe I'll go sit on the floor where it's probably 175 180 on the floor where it's probably 175 180 on the floor where it's probably 175 180 and kind of listen to my body a little and kind of listen to my body a little and kind of listen to my body a little bit more it's for a while there I was bit more it's for a while there I was bit more it's for a while there I was like okay like yeah as hot as I can go like okay like yeah as hot as I can go like okay like yeah as hot as I can go let's just it all the way so so there let's just it all the way so so there let's just it all the way so so there was a study I don't talk about this a was a study I don't talk about this a was a study I don't talk about this a lot because I don't like confusing lot because I don't like confusing lot because I don't like confusing people um so aot so the the the studies

57:00people um so aot so the the the studies people um so aot so the the the studies that have come out of Yi linin group in that have come out of Yi linin group in that have come out of Yi linin group in eastern Finland have have looked at eastern Finland have have looked at eastern Finland have have looked at sauna use and Alzheimer's disease risk sauna use and Alzheimer's disease risk sauna use and Alzheimer's disease risk and and dementia risk and I've talked and and dementia risk and I've talked and and dementia risk and I've talked about this a lot you know it's a it's a about this a lot you know it's a it's a about this a lot you know it's a it's a very much a dose dependent effect so you very much a dose dependent effect so you very much a dose dependent effect so you know people that use the sauna two to know people that use the sauna two to know people that use the sauna two to three times a week have 20% lower risk three times a week have 20% lower risk three times a week have 20% lower risk of dementia something like that in of dementia something like that in of dementia something like that in Alzheimer's disease when they go up to Alzheimer's disease when they go up to Alzheimer's disease when they go up to four to seven times a week it's like four to seven times a week it's like four to seven times a week it's like greater than 60 % lower risk of greater than 60 % lower risk of greater than 60 % lower risk of Alzheimer's disease and dementia now you Alzheimer's disease and dementia now you Alzheimer's disease and dementia now you know I think a lot of that's probably know I think a lot of that's probably know I think a lot of that's probably related to cardiovascular health right related to cardiovascular health right related to cardiovascular health right increased blood flow lower risk of increased blood flow lower risk of increased blood flow lower risk of hypertension like SAA effects all those hypertension like SAA effects all those hypertension like SAA effects all those things as well um heat shock proteins things as well um heat shock proteins things as well um heat shock proteins are are elevated after being in you know are are elevated after being in you know are are elevated after being in you know 163 degree Fahrenheit SAA for 20 minutes 163 degree Fahrenheit SAA for 20 minutes 163 degree Fahrenheit SAA for 20 minutes and these people are all in about 175 and these people are all in about 175 and these people are all in about 175 degree Fahrenheit SAA for at least 20 degree Fahrenheit SAA for at least 20 degree Fahrenheit SAA for at least 20 minutes and their humidity is up so it minutes and their humidity is up so it minutes and their humidity is up so it feels hotter right 20% humidity it's feels hotter right 20% humidity it's feels hotter right 20% humidity it's it's hot it feels hotter than it's hot it feels hotter than it's hot it feels hotter than 175 um but you know the the there's

58:00175 um but you know the the there's 175 um but you know the the there's another study that was done I think it another study that was done I think it another study that was done I think it may have been out of either Poland I may have been out of either Poland I may have been out of either Poland I think and it was 2022 I think it was think and it was 2022 I think it was think and it was 2022 I think it was kind of or somewhere between 2020 and kind of or somewhere between 2020 and kind of or somewhere between 2020 and 2022 so it's a little more recent and 2022 so it's a little more recent and 2022 so it's a little more recent and they looked at a variety of different they looked at a variety of different they looked at a variety of different temperature and like temperature um so temperature and like temperature um so temperature and like temperature um so one the normal like 175 degree one the normal like 175 degree one the normal like 175 degree Fahrenheit all the way up to like above Fahrenheit all the way up to like above Fahrenheit all the way up to like above 200 and they looked at dementia and all 200 and they looked at dementia and all 200 and they looked at dementia and all disase risk and it was very interesting disase risk and it was very interesting disase risk and it was very interesting because there was a lower risk of because there was a lower risk of because there was a lower risk of Alzheimer's disease dementia but only in Alzheimer's disease dementia but only in Alzheimer's disease dementia but only in people that were using the sauna like people that were using the sauna like people that were using the sauna like it's 175 degrees when they got up to the it's 175 degrees when they got up to the it's 175 degrees when they got up to the 200 200 200 Dees that wasn't happening that wasn't Dees that wasn't happening that wasn't Dees that wasn't happening that wasn't and Not only was it not happening they and Not only was it not happening they and Not only was it not happening they had like an slight increased risk so had like an slight increased risk so had like an slight increased risk so probably a high degree of stress who probably a high degree of stress who probably a high degree of stress who yeah who knows you know there's all I yeah who knows you know there's all I yeah who knows you know there's all I mean reverse causation there's lots of mean reverse causation there's lots of mean reverse causation there's lots of things right but um I think the point is things right but um I think the point is things right but um I think the point is like I've been in 200 Dee a little bit like I've been in 200 Dee a little bit like I've been in 200 Dee a little bit High higher degree saunas before and High higher degree saunas before and High higher degree saunas before and like it it's just too hot it's it's I

59:00like it it's just too hot it's it's I like it it's just too hot it's it's I think it's too much like you're cooking think it's too much like you're cooking think it's too much like you're cooking yourself yeah my head yeah you know like yourself yeah my head yeah you know like yourself yeah my head yeah you know like I'm like this doesn't feel like the kind I'm like this doesn't feel like the kind I'm like this doesn't feel like the kind of like like even when you do a really of like like even when you do a really of like like even when you do a really intense like hit workout like you don't intense like hit workout like you don't intense like hit workout like you don't feel like that yes exactly right so I feel like that yes exactly right so I feel like that yes exactly right so I think there's an EXT like heat can be think there's an EXT like heat can be think there's an EXT like heat can be dangerous heat can be dangerous right so dangerous heat can be dangerous right so dangerous heat can be dangerous right so I don't know that going to this extreme I don't know that going to this extreme I don't know that going to this extreme 200° fah is necessarily the best sauna 200° fah is necessarily the best sauna 200° fah is necessarily the best sauna protocol protocol protocol it certainly has like we don't have tons it certainly has like we don't have tons it certainly has like we don't have tons and tons of data on 200° fhe and going and tons of data on 200° fhe and going and tons of data on 200° fhe and going in there for 300 I'm right I mean so we in there for 300 I'm right I mean so we in there for 300 I'm right I mean so we have data like with people doing more have data like with people doing more have data like with people doing more reason I mean 175 when you're like 175 reason I mean 175 when you're like 175 reason I mean 175 when you're like 175 180 it's hot especially after 20 minutes 180 it's hot especially after 20 minutes 180 it's hot especially after 20 minutes like you're you're you know so um long- like you're you're you know so um long- like you're you're you know so um long- winded answer to your question I I don't winded answer to your question I I don't winded answer to your question I I don't go to that extreme especially when I'm go to that extreme especially when I'm go to that extreme especially when I'm pairing it after a workout um yeah heart pairing it after a workout um yeah heart pairing it after a workout um yeah heart rate elevat I start to feel rate elevat I start to feel rate elevat I start to feel uncomfortable and I'm in a little bit uncomfortable and I'm in a little bit uncomfortable and I'm in a little bit longer than that and then I'm out yeah longer than that and then I'm out yeah longer than that and then I'm out yeah if I don't listen to my body I will get

1:00if I don't listen to my body I will get if I don't listen to my body I will get a a headache yeah and um the other thing a a headache yeah and um the other thing a a headache yeah and um the other thing I do is I take electrolyte supplement I do is I take electrolyte supplement I do is I take electrolyte supplement after that because you do lose you're after that because you do lose you're after that because you do lose you're you're losing a lot of sodium mostly but you're losing a lot of sodium mostly but you're losing a lot of sodium mostly but like you also and I don't eat like a like you also and I don't eat like a like you also and I don't eat like a high sodium diet like people eating a high sodium diet like people eating a high sodium diet like people eating a typical American diet it's like they can typical American diet it's like they can typical American diet it's like they can lose sodium no problem I don't so I do lose sodium no problem I don't so I do lose sodium no problem I don't so I do um and that you do lose magnesium like um and that you do lose magnesium like um and that you do lose magnesium like you sweat magnesium out and so people you sweat magnesium out and so people you sweat magnesium out and so people that are ath a letic people that are that are ath a letic people that are that are ath a letic people that are doing the sauna and are athletic you doing the sauna and are athletic you doing the sauna and are athletic you know you can you could go up to like know you can you could go up to like know you can you could go up to like needing more than like up to like 20% needing more than like up to like 20% needing more than like up to like 20% more than the RDA for your for your your more than the RDA for your for your your more than the RDA for your for your your sex like what your gender is you know so sex like what your gender is you know so sex like what your gender is you know so that's like another thing to consider um that's like another thing to consider um that's like another thing to consider um is like making sure you're getting is like making sure you're getting is like making sure you're getting hydrated and replenishing your hydrated and replenishing your hydrated and replenishing your electrolytes after sweating a lot from a electrolytes after sweating a lot from a electrolytes after sweating a lot from a sauna and a workout as well I think sauna and a workout as well I think sauna and a workout as well I think that's really good really good input that's really good really good input that's really good really good input especially on the Magnesium piece I mean especially on the Magnesium piece I mean especially on the Magnesium piece I mean that's like such a critical piece that's that's like such a critical piece that's that's like such a critical piece that's often overlooked especially when people often overlooked especially when people often overlooked especially when people are taking an electrolyte supplement and are taking an electrolyte supplement and are taking an electrolyte supplement and they think that they're like checking they think that they're like checking they think that they're like checking that box in reality like a lot of times that box in reality like a lot of times that box in reality like a lot of times that isn't cutting it you kind of need that isn't cutting it you kind of need that isn't cutting it you kind of need that additional yeah because half the

1:01that additional yeah because half the that additional yeah because half the country is already not getting enough country is already not getting enough country is already not getting enough magnesium so almost 50% of everyone in magnesium so almost 50% of everyone in magnesium so almost 50% of everyone in the US is not getting enough magnesium the US is not getting enough magnesium the US is not getting enough magnesium so athletic people on top of that are so athletic people on top of that are so athletic people on top of that are like even worse right because and then like even worse right because and then like even worse right because and then adding the sauna so just taking a simple adding the sauna so just taking a simple adding the sauna so just taking a simple electrolyte supplement still not going electrolyte supplement still not going electrolyte supplement still not going to make you meet your requirement you to make you meet your requirement you to make you meet your requirement you have to do more exactly right so you have to do more exactly right so you have to do more exactly right so you have to like get your greens you have to have to like get your greens you have to have to like get your greens you have to like maybe take an extra magnesium like maybe take an extra magnesium like maybe take an extra magnesium supplement like there's more that needs supplement like there's more that needs supplement like there's more that needs to be done to meet that requirement I to be done to meet that requirement I to be done to meet that requirement I think it's good getting it from your think it's good getting it from your think it's good getting it from your greens I mean that's a great source of greens I mean that's a great source of greens I mean that's a great source of magnesium check in a lot of different magnesium check in a lot of different magnesium check in a lot of different boxes there for sure right so uh where boxes there for sure right so uh where boxes there for sure right so uh where can everyone find you and then remind us can everyone find you and then remind us can everyone find you and then remind us again where we can get your bdnf again where we can get your bdnf again where we can get your bdnf protocol as well people can find me I protocol as well people can find me I protocol as well people can find me I have a YouTube channel called found my have a YouTube channel called found my have a YouTube channel called found my fitness you can find me on Apple podcast fitness you can find me on Apple podcast fitness you can find me on Apple podcast Spotify we I have a podcast um Spotify we I have a podcast um Spotify we I have a podcast um interviewed a lot of the people I talked interviewed a lot of the people I talked interviewed a lot of the people I talked about on it it's found my fitness again about on it it's found my fitness again about on it it's found my fitness again all one word found my fitness and then all one word found my fitness and then all one word found my fitness and then um also on social media that's my hand um also on social media that's my hand um also on social media that's my hand on Twitter Instagram everything and then on Twitter Instagram everything and then on Twitter Instagram everything and then if you want to get my free bdnf if you want to get my free bdnf if you want to get my free bdnf protocols um guide that can be found at

The BEST Exercise to Lose Abdominal Fat AND Live Longer Dr Rhonda Patrick Explai