“This Workout Makes Your Heart 20 Years Younger” - Dr Rhonda Patrick
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- čas přidán 19. 02. 2024
- Chris and Dr Rhonda Patrick discuss Dr Patrick's favorite new cardio routine. What is Dr Rhonda Patrick's opinion on Peter Attia? Does Dr Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr Rhonda Patrick recommend everyone do at least once a week?
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Thanks for the upload. I like doing intervals on a bicycle/spin trainer and I appreciate the fact that this is a workout that is very doable in almost every form of cardio, including rowing even!
Thank you so much for having Dr. Rhonda Patrick on!! She’s one of my favorites when she makes the podcast rounds. So happy to see her on here! Thank you 🙏🏽
Exercise reduces lifespan. Hearts have finite beats. High heartrate = faster death.
Excited for this one !
Or I think instead of focusing on time in 4x4.
Rather should focus on intensity like if i sprint 100meters then I shoud jogg 3meters and walk 1meters.
David Gogin be running 25 hours a day and staying alive until the end of the universe - THEY DON'T KNOW ME SON!!!!! 😂
Lmao
And he will probably do that until he is 120 years old
@@krellin hope so
@@johnfoley4023 😂😂
😂😂😂
VO2 Max is the single biggest metric of longevity because it shows that you trained very hard, year after year. I think it's important to emphasize that jumping on a treadmill and doing the 4x4 protocol will not make you live longer overnight, but doing it for years will.
Plus a good VO2 max requires low body fat (the unit denominator being kg of body weight), which itself is a longevity metric.
It's a good metric not because of training at all. It's a good metric because it shows how well your body can utilize oxygen, which is the fuel of human life.
Training can just help improve the metric.
@@DRourkOxygen? No, dude. Gatorade. It's got electrolytes.
@@Vincent-yu7jd its what the plants crave!
I'd imagine they compared it with people who also trained, bur differently (pure strenght work out for example)
I am Norwegian runner/skier and I used to do this in my 20's and now I am 40. You have to have a lot of movement in your normal day to be able to handle those intervals -- there needs to be blood flowing to recover in time for next exercise. If you sit down infront of a computer the rest of the week at that age, you will struggle, and its easy to get injured because the muscles get stiff and the tendonds are getting a lot of load transferred to them.
The biggest gains you need to make to train vo2max is all the boring z2 work needed before for months
The problem with older people doing more per week is that we don't make cells as fast and can't "fix" as much hard training as a younger person. We need more time in between. That's why they have age groups in those weekend 5k's and 10K's. I'm 68. Was primarily a speed skater but ran 400 and 1600 relay in HS and college. I competed as a master class speed skater until I was 56. I lift at home and run hills 4 or 5 days a week. My hill is a 200, and elevation change is 40 feet over the 200 meters. My heart rate will be 145 to 151 at the top. Even though I'm 68, my max heart ate is still over 160 because I've never stopped training. But I get sore when I press too hard too many days in a row. Ankles, feet, knees.
To quote Indiana Jones, "It's not the age, it's the mileage.
as im someone sitting all day except for strength training, although i'm in my thirties, how would you advise to work up toward the brutal intervals ? how do you get there ? assuming I never jogged in my life and my calves are hurting after 15 mins / way before my heart does / when I try to run. Want to improve my cardio
@@loundounia You do not need to do brutal intervals. It's nonsense. Even if you are young it's still very hard on your body and heart and you would need up to 3 days to recover from vo2 max training.
First of all, try to walk a lot and I mean a lot to prepare your heart, tendons, joints and ligaments for a higher training load. It can be 1.5 hours of brisk walking a day. If you can walk uphill with at least 100-200 meters of elevetion gain (per session) it will be even more beneficial as you will also be strength training your major leg muscles while walking.
Secondly, continue lifting weights but do it no more than once or twice per week. If you go real heavy - one session a week is more than enough. However, if you train with moderately heavy weights - you can work out twice a week.
And finally, when uphill walking/ brisk walking becomes too easy for you and you see you resting HR dropping, move on to threshold training (read about it on the internet or chat with a chat gpt 4). In very simple terms, it's when you are running at 80 - 85% of your max HR for 20-60 minutes Or you can do threshold 3-5 min intervals (not sprints! or even conventional 200-400 meter repeats on a track). Do threshold training twice per week and the rest of your week can be just rest days or active recovery , that's, walks.
If you do that, not only will you become much much fitter cardiovascular wise but you body and cns will also be able to recover so much faster (compared to HIIT).
ps Another way to up your cardiovascular fitness is to start jump roping instead of walking or running (or do any combination of those). For more info, I highly recommend you watch the vids of jump rope dudes.
@z0uLess I am also a runner. Yes, intervals are good for those who are already fit and have a huge aerobis base (hundreds of kilometers of easy runs). Usually I do hard intervals when I'v already run 800-1000 km over the span of the last 3 months. My running just becomes more economic, heart rate drops to a lower level and I feel stronger and fitter overall.
And though I'm still in my early 30s, very active and train all year round, running intervals is not easy for me. You can easily overdo it especially if you have poor sleeping habits, diet or much stress in your everyday life. I don't understand why people advise older folks to do HIIT, I simply don't.
FYI: the 4x4 is a once a week but they don't mention that till near the end.
Thank you!
THIS is important information
Actually that's not necessarily a once a week thing. Some scientists (at least one that Rhonda had on her podcast in the past 2-3 months) suggest that you can do a lot less zone 2 if you do more VO2 max. So for example, doing VO2 Max 2-3 times a week and doing zone 2 only minimally (if at all frankly, since if you're doing VO2Max multiple times per week you probably wouldn't feel like doing boring Zone2 stuff). I've been doing VO2Max twice a week and 0 zone2 for 3 months now after about a year of doing zone 2 6 days a week and VO2Max only once a week, and I've been seeing much better progress in my VO2Max output capabilities from these 3 months alone. (I'm also doing weight training 5 times a week, so it's not like VO2Max is all I'm doing)
Yeah, evidently didn’t talk about all the zone 2 you need in that 6 months to be able to tolerate the really high effort.
What id like to know is... Is there a limit to where it stops being effective ? Doing more than 2-3x per week ?
We did something like this in the Army. Sprint all out for 3 minutes, jog for 1 minute. Rinse and repeat for 3-5 times. Smoked my ass doing this countless times and I went from a 240 APFT score to overmaxing it a couple of months.
Pretty standard for interval training.
If you want aerobic & fitness gains, you need to do intervals.
Not doing intervals is like trying to get stronger without lifting heavier weights.
How many times per week
@@elbowstrike 3-4 times a week.
@@JohnnyKaw11B Nice
Wait wait wait, am I reading this correctly? How do you sprint all out for 3 minutes straight 5 times?? 😂 You're an absolute machine dude. How long did you have to work up to it and how? I.e. sprint for as long as you can up to 3 minutes, then jog for 3 times less than what you sprinted for?
I used to do this is all the time. A rugby coach taught me the 3x3 training block. Jog moderately up one length of the field, sprint back as hard as you could go, walk another length. Repeat 15 times and that's about half an hour.
She said it has to be max for 1-4mins...
So you'd need to at least sprint a lap of the Field.
Running phone poles.
Sprint to the next pole. Walk to the one after that. Repeat.
Sounds like u did a JEDA
We used to do "Hennie Muller's"
The norwegian method recommends you start with 1x4, then 2x4.. and build up to 4x4. Than do that once a week and try to improve your pace.
Great shout - thank you!
So good to know! Thank you!
What would be the time span for starting at 1x4 until 4x4?
@@user-ur4lv4zh4h think the recommeded is when you feel ready, for most that is just do 1x4, then next time 2x4 and so on as long you have enough recovery between sessions.
Shit i wish i read this before i almost died lol. Vomited after
I'm testing out this protocol by Dr. Sean O'Mara, a recent guest of mine: Maximum Intensity Protocol.
Six total, 10-20 second all out intervals, with periods of rest in between. Do this every other day. This may mean sprinting at your maximum capacity, swim/sprinting or calorie bike all out.
Effectively you'd be doing the same amount of work in a shorter time span, and the results he's documented speak for themselves!
So I go full out for 20 seconds then it doesn't matter how long I stay at low heart rate as long as I do it 6 times a day?
Was wondering the same exact thing @@thrice5560
@@thrice5560 I personally measure my BPM, go into the 85-90% heart rate then bring it back down to around 80% before bringing it back up. Usually a minute to a minute and a half between sprints does the trick, if I'm breathing right!
@@durandondemandCheck out REHIT ... Dr. Gains has a nice video of it. Basically 2 15 second work sessions is sufficient.
@@durandondemand Doesn't HIIT negatively impact cardio
Speed skating is a great sport for high intensity interval training. Our races are usually 1 min to 3 minutes. On short track (in a hockey rink) skate hard for 5-10 laps, then rest. Been doing that about once a week for 30 years. Just won US Long Track Nationals in the 60-64 age class.
for sure but itts definitely also high skill level
In 1989, I was one of the participants in the McMaster university study of max vo2. I was a17 year old 1500m runner. There was a small number of us selected for this trial. This is such an interacting topic to me. Very excited to hear this. As I age now with various ailments, I'm confident that my heart is strong, despite other ailments.
What are your other ailments? I'm very curious because there's so much "certainty" about longevity but it doesn't appear to be tracked on multiple random athletes over their lifetime and other ailments can certainly be ones that put a damper on quality of life as well as longevity.
@mountainsemogen I was diagnosed with hypothyroidism about 6 years ago, however I suspect that I had that when I was young as well. Currently dealing with aggressive glaucoma. I would be open to follow up observation by the McMaster vo2 max studies.
How much exercise are you doing now? I grew up on a farm so I didn’t get a ton of formal exercise per se but lots of manual labor. During college, I gained weight and didn’t start exercising again until my late 20’s. You and I are likely close in age (I’m coming up on my 52nd birthday). I now exercise 6 days a week (both resistance training and running).
The farming and other labor you speak of is much more strenuous than my occupation of an accountant. I remained active until I was 41. We are the same age. I really could use a good exercise regiment now. Through my 30s and into my early 40s, i played competitive soccer.
It would probably take me a solid 3 to 4 months to get b back in shape to the point I could run a 5k. When I have run recently, I can still run fast, but not for long.
When I was in my twenties I'd wait until the early hours of the morning, walk to a football field and walk, run, sprint around the outside of one half of the pitch. Because it's not a equal box it changes the length of each part as your rotate between the three modes. Doing 4 or 5 of them a few times a week was the best program i've ever did. For improved results add Iron Maiden!
The loneliness of the long distance runner...
Slayer and Megadeath also help 💪
KK's Priest also helps @@daenerystargaryen
and a real story@@daenerystargaryen
00:03 VO2 max is a crucial biomarker for longevity.
01:37 Norwegian 4x4 involves maximal intensity exercise.
03:09 Vigorous exercise can reverse cardiac aging by 20 years
04:48 Norwegian 4x4 is an effective protocol for improving V2 Max
06:17 High-intensity interval training helps improve V2 Max.
07:49 Doing Norwegian 4x4 once a week reversed cardiac aging by 20 years
09:22 Maintain 75-80% max heart rate for 20 minutes
10:49 Ketone IQ provides clean energy and mental clarity without caffeine or crashing
What I am loving about these recommendations are it doable for average person with family.
Even 10 mins per day all out somedays, 4*4 somedays, 20 mins run somedays, resistence traning sometimes.
PBS aired a show _The Truth about Fitness_ IIRC. I don't know if it can be found anymore. In it, they asserted that actual health & fitness improvements (as measured by blood tests, such as triglicerides) came from the peak level exertion, not long-term moderate activity.
Their exercise was absolute max exertion on a bike for ~15 sec--push so hard that you want to pass out after the 15 sec. Then active rest for a few minutes & repeat 3x. The show's host did this 3x a week for a month, which equaled about 3 hr of total exercise in the entire month, and yet at the end his blood panel was measurably better than before--after only a month.
If all of that was actually valid--and it's possible it isn't--then just about anyone can squeeze 3 hr into their monthly routine.
cardio aka vigorous sex makes you live longer! Who could have thunk?
@@theevermindeven 3 hrs weekly seems easily doable. Can do a bit extra on weekends. Some routines/protocol suggestions go insane with 60-120 mins per day 6 days a week. Thats around 50 hrs i can put into work for little bit of extra cash.
@@mgntstr who 'would' have thunk
Resistance training sometimes? Really? You are not going to see any hypertrophy if you have such a lackadaisical attitude to something as monumentally important to your aesthetics as weight training.
My mother lived to 91 years of age with a number of health conditions. The one thing that matters the most in my estimation is that she walked least 2 km a day even in her late 80s. She ate sparingly as well. While many of these exercises you carry on about maybe make you look more ripped muscle wise, there is no need to make this into some sort of longevity or health issue. 🇨🇦
Exactly! My grandmother lived to 98, smoked til 94 or 96 but walked almost every day and ate a more traditional diet.
@@earth_and_spice 👍
Genetics are by far the biggest factor in longevity, so wheeling out a single datum to prove or disprove a theory is probably not going to win you any arguments, when you have studies with multiple data proving the opposite.
And... there's actually a science that completely contradicts high intensity for older athletes. And actually increases cardiovascular disease. My father is 94 mobile and doing well. He has swam and golfed over the years but not consistently. But he keeps himself busy
@@ljadf my question about the "studies" is, have they studied people a) who lived long lives to determine what level of intensity their exercise had been - throughout - their life span and b) what higher intensity athletes have they studied over time and what are the numbers of long lived ones?
This is so reassuring to hear. I adopted something very similar about six months ago when it finally dawned on me that I needed to get serious at the gym and my health and stop pretending that I was exercising and just going through the motions. I have seen tremendous positive change in my stamina, cardio ability, resting heart rate, blood pressure, sleep, attitude and duration and focus at the gym. I will be 68 this coming May and I am in better shape now then I was 20 years ago. I am super proud of my accomplishments and I am setting work out and strength goals for the next three and six months and loving it all.
Inspiring post, John.
What is your program?
I’m mid fifties and an avid gym-goer but I don’t do anywhere near enough cardio because I hate it but it’s a necessity.
I go straight to the treadmill first thing just to get it done with as I get bored easy. I do a solid 30 minutes of stretching at home to help keep the injuries down. I start off slowly and I will do a 3-5 minute warm up walk at 3mph. I will then bump up the speed to 4mph for 3 minutes and back down to 3mph for 1 minute. Bump up to 4.5 for one minute and back down to 3mph for one minute. I repeat this cycle going up in speed 1/2 mph each time for one minute. When I get up to around 6-7mph my heart rate is in the 120-130 range. During the cool down walk, I wont go to the next level till my heart rate is under 100. Lately that takes 2 minutes give or take a little. For me the real benefit is when I work my way up into the 7-7.5mph-and 8mph range. I am super focused on my technique since the last thing I want to do is trip or stumble at these sprinting speeds. I will usually do 9 cycles from 4mph-8mph and then finish up with a long slow walk till my heart rate is below 90bpm. It takes me about 30 minutes and when I break the sets down into one or two minute cycles the time goes fast. For me, the HIIT sprinting accomplishes more cardiovascular benefits in the shortest amount of time and I love the pump I get from this.
Well done mate!
This is what all the 90 and 100 year olds in centenarian hotspots do 🤡🤡
They go as hard as possible on sprints. 🤡
Sounds like the longest 4 minutes of your life immediately followed by the 3 shortest minutes of your life.😅
Hahahahah killed me
That’s a good one👏👏
Hahaha 👏👏👏
4 minutes of duck is all i can do . But then i take a rest of 15 minutes until i can duck again 😂
💯
I've done this norwegian protocol for 8 weeks. 1 session per week. I can now run almost 1 mph faster during the 4 minute interval than I could at the start so it's clearly had a positive effect.
I wear a heart rate monitor and keep my heart rate at 165 bpm for 4 minutes. Then for the 3 minute rest, I slow down to a walk and allow it to drop to 120 bpm.
It's really hard work but I actually enjoy it!
Chris you are present and ask excellent questions mate, well done!!
Whew! Just did this Norwegian 4x4 for the first time. I chose the rower. Absolutely kicked my a$$. Thanks for sharing
Careful with rowing because it can destroy the lumbar disc
I am a type 1 diabetic, and lifelong athlete, currently training for a marathon. The insulin sensitivity benefits of 3-5 minute intervals or a 20-30 minute tempo run is just incredible! Always be sure to follow up those workouts with easier efforts.
We did the Norwegian 4x4 in high school track, except we were told it was a Soviet training practice for their Olympic athletes. I was a sprinter, and did everything from the 100m to the 400m. The routine was to run a sub 55 400m, recover (which lasted about 2 minutes), run the 400m again in sub 60 (or as close as possible), recover, run 400m again in sub 65sec, etc. After we did the 4x4, we went on a long slow run for about 20 minutes, and came back and did it a second time. We did this every week my junior and senior years and won state championships in Colorado 2 out of 3 years (elevation of our town was approximately 8000ft above which helped a lot). I went on to run and play football in college, but the "repeat 400s" were by far the most rigorous and difficult exercise. To think that Olympic athletes do it all the time is insane.
I know that 60/120s were fantastic for rapidly building endurance. 60 seconds of sprinting, 120 seconds of walking fast.
Excited to see this full episode
I like these type of scientists that come up with the type of studies she was talking about - so basically intense exercise improves your health and fitness more than exercise where you don't do much (yoga-ish and stretching like she calls it), bravo!
True ... also is it just me or this Dr doesn't give a lot of specifics or sounds very sure of what she is saying. Like, you know, yogaish, stuff like that, probably. Is she actually buying the stuff she's selling?
I fall into the category involved in the study Dr. Patrick described - 52 years old, healthy, but detrained. I sit at a desk doing IT work all day. I do strength training, but I need to work in some cardio to improve my cardiac health and efficiency. I'd love to learn more about how to start working toward the Norwegian 4x4 protocol from basically nothing.
Find your baseline. Go on a treadmill and start slowly. Increase the speed until you cant' maintain it for more than a minute. Start here. 1 minute on 3 off. repeat 3 times. Next week 2 minutes on 3 minutes off. Week after that 3 minutes on 3 minutes off. Week after that 4 minutes on 3 minutes on. You will be surprised how quickly your body adapts. Each week try and increase the speed that you run slightly. Add in two zone 2 training sessions per week between 30 and 45 min to build up that aerobic base.
cycling where vo2 is impt, vo2 max sets 2x max a week tend to have total vo2 time 15-max20min aligned to what she says, can structure easy to hard 30secx30reps,3x6x1min,8x2,6x3,5x4 etc. Key is time in zone, hit it hard each repeat to finish all repeats, takes about 1 hr incl rests. Great interview btw
I think Chris is missing that Peter Attia recommends both Zone 2 and VO2 Max training in an 80/20 split (as well as strength and stability training on the other days)
Hi! Rhonda here. The 80/20 split is for people who are training at least 10 hours per week. If you are doing less than that then it is better to spend more time doing vigorous intensity exercise. Chris and I discuss this in the full episode.
@@FoundMyFitnessdo you have any content where you criticize the MAF method for people who don’t have the 5-7 hours a week to “build a base”?
I also found that comment odd, not just because Peter recommends zone 2.
But that it seems to me, that HIIT, intervals, circuit training, etc, have all massively dominated the discussion for a very long time.
Think of all the business built up by it, from boot camp style gym classes, at home programs like Insanity, cycle classes, Orange Theory, and CrossFit. Etc.
The benefits of Zone 2 have been on the outs and very diminished for a long time.
It was an odd remark for sure.
@@FoundMyFitness sounds like heart attack territory for those over 45-50 regardless of fitness levels.
Yeah one of the weird things about hyper focusing on VO2Max stuff is how absolutely little any of the cardio sport athletes care about it. Like at all. You don't hear it discussed much. They much more care about Aerobic threshold/LT1, Lactate Threshold/LT2, the power figures at both those thresholds, FTP or Critical Power, etc. With a ton of studies showing people pegging their VO2max at a rough a ceiling after a relatively short training history (24weeks or so). And major athletes spending entire careers with little to no improvement in their VO2 max figures (and quite a few showing slightly sliding in their VO2max with age despite unambiguously getting faster over 1-2 decades)
Anaerobic training just constantly comes up as this "hack" to longevity and fitness in less time. And it just never seems to pan out compared to the old longer steady training methodologies. I mean at the hobby or basic level ANY cardio fitness done regularly is better than 0 but...
Warning: 20 years old and younger, don't try this.
Hahaha 🤣
Appreciate you @ChrisWillx - this is an actual valuable video where the title is congruent to the fantastic value inside
The 4x4... i feel like every sport has a 4x4 drill of some sort. Interesting how they all come together and discover great ways to build endurance / power endurance.
Including driving 😁
So, a couple points about this video. First, a legitimate discussion of clinical trials demands providing references for the studies discussed so everyone can read them for themselves. Second, cardiac “structure” whatever that means (it was not defined hers) may only be one predictor of cardiovascular outcomes. What would be more meaningful would be to see if the exercise cohort had fewer CV events (stroke, MI) after 2 years of this exercise program.
The part nobody wants to hear: “AFTER SIX MONTHS OF PREPARATORY CARDIO WORK…” only then did they do VO2 Max workouts. ONLY THEN. SIX MONTHS. Lot more to this, but high intensity strength or cardiovascular work requires the athlete to be both mentally and physically prepared. And the vast majority will never do what it takes to prepare. So perhaps concentrate there, not on 4x4? Just a suggestion… 😮
I'm a 43yo former athlete and personal trainer. After some time away (kids and injuries) I spent the last year just getting my body stronger to handle this. Nothing is worse than putting in all the work just to get reinjured. That'll never get you to your goal. People don't realize how important that prep is for high intensity
But if you’re going to be a normal gym goer or getting back into the gym. Wouldn’t a goal be something like this? I mean if we’re going to the gym we should have goals anyway. Otherwise we’re reading a book and our legs are just going in circles on a bike or something with no intensity.
The Yasso 800 is a version of this.
Yasso was a runner.
His running drill was coined the name Yasso 800 because of its ability to estimate someone's marathon time.
The drill was to run 800 meters at a your fastest fixed pace/set time, then rest for whatever that time was as well. That would be one rep.
Do that 10 times without dropping your time.
If your 800m pace is let's say 4 minutes. That means you can do a marathon in around 4 hours.
If it was 3 minutes, then 3 hour marathon etc...
Chris, sometimes I purposely avoid the end of the 3MM email because I like the potential of opening up Spotify, not knowing who the guest is gonna be, and finding out that it's someone I'm thrilled to dive into an episode of and listen to. Jimmy Carr, Jordan Peterson, James Smith, etc. This is another one of those times. I love Rhonda and I love you.
xx
I do 85% of my max heart rate, cycling 3 hours at a time, three times a week. My VO2 max is good. I weight train 3 days a week 2 hours at a time, with two days of calisthenics circuit training. I just turned 67. Started training at 20 years old right out of the Marines. Never stopped working out. You need to stay strong no matter how old you are
Very excited for this full episode! Always a great one with Dr. Rhonda Patrick.
Rhonda is one of the best medical science communicators/health influencers out there: always profound, actionable advice, stays in her lane (no politics, no wokeness, no BS) and doesn't associate with shady people.
She was for the jab
Ah yes, one of the best communicators who makes bold claims without providing any sources...
She lost all credibility in my mind promoting the jabs
I do running 20min with intervals. 1st level slow, 2nd level faster, 3min, 4, 5min and after 5min i go back to 1st level and so on. and the last 20th minute i runn like crazy. Trust me guys its one of the best exercise if you wanna feel result the same week.
curious, what are the time durations of these intervals?
Alternating sprints and slow jogging sounds similar. Still get some cardio endurance but keep the speed and apparently improve VO2 max.
Optimal intervals aren't just within a single workout. You can also use intervals during the week (e.g., Mon all-out killer workout, then lighter & recovery on Tues & Weds, then all-out killer Thus, then lighter & recovery on Fri & Sat, rest Sun). And then also do intervals over the weeks. Increase intensity from week 1 to 2 to 3, then lower it for week 4 to recover. Then start the cycle again but at a slightly higher week 1 level.
Then do the same thing on a monthly period.
The idea is perpetually increasing waves of pushing new maxes & recovery.
1st min slow
2nd min bit faster
3th min more faster
4th min faster faster
5th min 80-90%
again repeat from beginning and the last 20th min run like crazy.
Don't push yourself to much its dangerous. feel your body and adapt it slowly. if you tired after 3th or 4th minute just stop it and next day or after 2 days try to improve couple second more.
That's Body for Life cardio. It's great.
I can't wait to see the whole interview.
💯
I did this. This was amazing. I haven't worked out in years, and then decided to set my treadmill for 12 mph. After two minutes I remember waking up on a hospital bed, and the doctor telling me I survived a massive heart attack. I do feel better now.
As an 19yo i see this as an absolutely loss
huh?
💚
What are you talking about??
@@tomd5178 19 - 20 is?
@@Thomas-tm3tsIf he is 20 years younger, he’s back in the womb. Ex: 19-20 = -1.
I'm no professional, but I do 80% of my running in zone 2 and 3 (zone 4 when I have the urge to push). Not because I believe it is scientifically the best, but it's what makes running fun enough for me that I do it a few times a week - which I think is what gives the best results for most people (doesn't help having a scientific routine if it annoys you and you end up skipping the whole thing). You need to look forward to the next workout, rather than thinking it will be hell - that applies to lifting at the gym, too. I just set a speed I know I can keep for a given distance, and go - knowing I can adjust the tempo as I feel like it during the run. Any run is better than no run, after all. And I feel like pushing for a PR, I'll do just that. Set 3 PRs on half marathon so far this year, still more in me. Sub-1:30 was no big deal, aiming for 1:25 later this year :)
Joy is the most important factor, I think. Even people who try hard to be very good are given that advice from people more in the knows than me (old champions who are now coaches). Personally, I'm not sure I'd put amateurs through workouts where they get exhausted as it might make it alot easier for them to go back to couch potato mode after a few weeks. If you're highly motivated for this kind of running, it's a different story. Maybe I'm wired differently, but I find it easier to just keep the feet going when I'm getting tired rather than going from resting back to running again.
The time argument is often not true. You can just run to work, back from work, or if you have some errands to do somewhere. The time investment is fairly small, if you take into account that you do have travel time anyway. Like, I could run from home to work in about 55 minutes where I used to work, but 45 minutes by public transport. The extra 10 minutes isn't that much of a problem (and we had showers at work). Current job is 18km away, which is a bit on the far side - but it's doable. Probably a perfect distance for a bike ride, and it is faster than public transport that way, even.
Looking forward to the whole episode, maybe there's something about nutrition as well? I usually do some home made berry juice thing with added sugar (in Norway we call it "saft", I believe the BE term is "squash").
I don’t understand the vo2 and vo3 and that but I run 10km 15 km what’s that
@@Plug042 Me neither. I just run, and it works wonders. That's a big part of what I like about running - as long as you get your ass out of the door and move the legs a bit, you will improve. No need to know what VO2 is or whatever. 1:28 half marathon so far, still shaving off the odd minute here and there.
@@knootersnice thanks for the clearance my gee
Great video!
This is great thank you 🙏
That what I love about surfing. Especially in the season when the waves are bigger. Most the time I’m sitting on my ass or lightly paddling, next minute I’m flat out with intervals of holding my breath and then breathing heavily to get my heart rate back down. It’s an explosive sport.
I just turned 57 recently. I do max training all the time. I usually do a Jump Rope/ Kettle bells workout that consists of 30 seconds of max work and 40 seconds ( the amount of time it takes my heart to come down 10 beats) of rest for 45 to 60 minutes. On Saturday I play Basketball for an hour and a half. My heart rate stays at max capacity for 90% of that time. I always wear a fitness tracker when I workout. My VO2 max is that of a 38 year old.💪🏽😉👍🏽
Great info 😊
Ty for covering Longevity ❤
I used to do Insanity every day, which is quite close to this. It was hell on my joints though.
Try doing indoor bike HIIT. Its fucking brutal, but so so good for you. Just search GCN HIIT, enjoy.
Yeah I remember doing Insanity, it was super hard on my joints too! Man, I can't believe you did it everyday!? That's wild!
@@bryanhawkins9418 I did the program as prescribed. If I remember correctly, sunday was a break day. I remember eventually switcing back and forth between Insanity and P90X for about three years. My endurance went through the roof but I never gat that beach body they promised lol. I'm paying for it all now with my knees :(
Every day?! I used to do it 3 days on 1 off (If I remember correctly) that was more than enough.
what is that? Some training program?
Ive been running 35 years . I've always keept up my interval trainning during all those years. I still do cooper test every week or so. I do it because i just love running 😊
What is your cooper test result on average?
I do the test myself every spring. I’m 40 and did 1.88 miles in 12 minutes, May 2023. V02 at my age and 1.88 miles =56.338
Dr. Rhonda Patrick and Chris let's gooooo
I've seen/read that someone going from no workout to just about anything, has the highest health increase then someone doing small/easy workouts fairly regularly and increasing that to more extreme/meaningful workouts. So, going from 0 to 25% effort is far greater for you than someone who's always been at 25% type effort in workouts to all of a sudden 60-70% workouts. So I wonder how much of that "20 years younger" is because she said those people weren't in bad shape(no diabetes, etc) but didn't workout...I wonder how much of that improvement isn't necessarily because they worked out like a fiend and doing this Norwegian 4x4, but simply because they went from 0 workouts to now working out.
Good thoughts.
Indeed, the percent gain from 0 is always infinity (exaggeration, obviously).
Norwegian 4x4, at 75% - got it! Ill start tomorrow, once a week 👊😎
The guys in the study they did 4 h hard training a week; not only that 4x4...
@@ToniGromannim 8hrs on average.
If you could mantain more than 75% throughout the 4 minutes, it would be better, something like 85% or more, but if you can't I think 75% is pretty good. Enjoy my friend.
What works for me (I weigh 237 lbs. 6'1'' tall) is no warm up (so I have to exercise in the evening) 5 x 4 minute repeats at 7.0 miles an hour (up to 95% or higher maximum heart rate) with 4 minute intervals at 3.0 to 3.7 miles an hour walks including slow downs and speed ups (at circa 65% maximum heart rate) and 1 minute cool down. Total of 37 minutes.
I do 30 seconds all out max heart rate (can’t talk) routine. My wife isn’t happy with it but I’ve noticed my cardio improving.
I would like to know what Dr Rhonda and Dr Peter think about the research recently talking about high intensity and atrial flutter and AFIB issues. I had flutter and hesitate to do any 4 minute V02 max workouts. It just puts your heart rate at near max for too long for it to be worth the risk for me.
I want, and have, a routine that I can do when I’m 120. That’s what captures my heart.
I too want to get to 120
Thanks!
62 y/o male, started doing 6 reps of 18 flights of steps (110’ elevation change straight up) 4 times per/week. VO2 changed from 28 to 39 as measured on my Apple Watch. Ascent takes 2 minutes and raises pulse rate between 150 - 165. 2 minute descend to get my pulse lowered. I feel appreciably better and I cruise up the 3 significant hills on my weekend 5 mile walks.
I'm enjoying eating a nice dirty burger while Dr. Patrick advises what I could do for exercise.
Baaaaaaaaaaaammmmmmm!
Kettlebells are the best for a combination of strength training and to improve VO2 max. Clean press then squat. Turkish get ups. Swings and then snatches. If you can snatch a 24kg 100 times in 10 minutes your fit.
Thanks Chris
Adding this to my routine!
Please reverence this Norwegian 4x4 study so we can read it for ourselves.
Just use google scholar, youll be able to find it pretty easily
I highly recommend that people with joint/knee issues try these kinds of workouts either on a bicycle, or on a cycle trainer. You can reap cardio benefits without as much knee damage, although you’ll want to fit yourself for your bicycle or trainer
Spin is awesome for getting in shape if you have bad knees.
I'm sure the science supports this, but not sure how many people have the discipline to do it. I'm almost 67 and my experience over decades is that interval training had the most benefits in lowering my resting heart rate and BP, which I assume correlates to an improved cardiovascular system. But over time it became difficult to force myself to do it as a routine and sustainable activity.
Recently, I have reintroduced this on a less agressive scale. My wife and I will walk about a mile, then on the return mile we run/jog 30 steps then walk 60 steps so we essentially run/jog 1/3 mile a day. Obviously not a V02 max situation because we only run for a short time, but we can easily compel ourselves to do it every time. We can even laugh/smile during running which we didn't on past runs and one seldom sees smiles on more serious runner's faces. It is short enough that our old joints can take it without any consequences. We definitely see out heart rates and breathing increase/decrease during the intervals and that can be changed by how fast we choose to run a given leg. We also have a couple hills which further drive up the rate running uphill.
There has been a noticible improvement since we added even this little bit of running to our daily walking route. Who knows if it will be enough, but it feels sustainable and my hope is that doing a little more on a consistent long term program will yield results. In any case, it should be better than doing nothing or just walking at a brisk pace as we had before. Time will tell.
I’m so excited you are having Rhonda Patrick on!!!
I think playing football (soccer) gives you really good mix of resting and full on running
Former soccer and rugby player here at 57 years old who hasn't been particularly active the last two years, my new cardiologist immediately said at a recent visit, I can tell by your (stress test) results that you've taken good care of your heart. This 4x4 protocol sounds like just another Tuesday or Wednesday practice... but repeat it maybe 3 more times 🙂
i did this workout as a 19 year old and now my heart doesn't exist
😂
Boom!😂
No matter what these Gurus say. The ones who lived healthily up to a 100 years are the ones who paced themselves and didn't put too much stress on their bodies whether by eating too frequently (creating stress on the in organs that participate in digestion), too many intensive exercise for too long, too much chasing money, etc...
I don't buy into these fads, but I see the merit of keeping your body active cardio and strength wise.
These shots are very well framed
PLEASE try to get Bryan Johnson on. I'm curious about his experience with the longevity movement and the protocols his research shows is most effective.
I'd like Bryan Johnson with Peter Atilla and Dr Mike. That'd be a fun episode
He's been on already. May last year I think
I don’t know why you don’t get someone from NTNU university out of Norway who designed the protocol at least 10 years ago. THAT would be interesting
Great comment, great study called Generation 100. Use a heart rate monitor; it is explicitly explained in the method section of the study. I use it in connection with an elliptical training for my wrecked knee. Warm up at least 10 minutes, then the first 2 minutes at 85-90%, second 2 minutes at 90-95% max heart rate, 3 minutes rest at 70% repeat 4 times.
I actually like it, it breaks the monotonous 45 minutes of elliptical.
I think I needed a Neutropic before hitting PLAY, today....Chris did an amazing job at wrangling some of Dr Patrick's messaging....she had a bit of a challenging time, here, with the terminology, the differentiation of exercise types, subtypes, groups, etc ...some of the protocols were described ambiguously, with contradicting terms used to articulate a common element....it seemed that she isn't terribly fluent in the exercise domain, leaving things unclear, misunderstood, etc, but Chris either asked just the right clarifying questions or he let it go only to have realization dawn on him some minutes later when she inadvertently clarified things....my own understanding, lack of understanding, followed right along with his, and I'm grateful for him to have chaperoned the discussion the way he did
First time I’ve heard her sound as if she barely knows what she’s talking about.
I did 2 hours recently of 75-80% of my max HR last sunday at a race. I was shocked how easily and quickly I recovered, and how fast I felt after recovering.
🎯 Key Takeaways for quick navigation:
00:00 *🏆 VO2 Max is crucial for longevity and is a measurable biomarker of physical health.*
00:29 *🏋️ The Norwegian 4x4 exercise protocol, involving 4 minutes of high-intensity exercise followed by 3 minutes of light exercise repeated four times, is effective for cardiovascular health.*
01:06 *🧪 A study demonstrated that 50-year-olds could reverse their cardiac aging by 20 years after adhering to a vigorous exercise regimen for two years.*
02:03 *💪 The regimen included a mix of maximal intensity exercise and strength training, totaling four hours per week.*
03:41 *❤️ This exercise protocol significantly improved cardiac structure and function, making hearts appear 20 years younger.*
05:18 *🚀 The Norwegian 4x4 is highlighted as the best exercise protocol for improving VO2 Max.*
06:54 *🕒 Alternatives like 1-minute high-intensity intervals can also enhance VO2 Max, offering a less demanding option.*
07:46 *📅 Frequency recommendation for the Norwegian 4x4 protocol is once a week, making it accessible for people with various fitness levels.*
08:28 *🎽 Other vigorous exercises, like running or cycling, should aim for 75-80% max heart rate to improve fitness and health.*
09:37 *⏲️ High-Intensity Interval Training (HIIT) is suggested for those seeking variety, involving exercises at 85-95% max heart rate.*
Made with HARPA AI
UT southwest is in Fort Worth. Not Dallas.
UT Southwest Medical Center is in Dallas.
Found this 4x4 protocol recommended for football (soccer) . It's been a game changer for my fitness for sure!
Just want to complement Chris who along with Lex are the best podcasters at getting good information and asking insightful and relevant question. Kudos to you. Maybe if you ever have Lex on, or if you're on his show you guys can share your prep work before interviews. You're both so smart and polite. MANNERS! Yay, (he rudely yelled in all caps :)
He is bought and paid for.
4 x 4 minutes hard / 3 minutes easy just sounds like what is, at this point, classic threshold training or what runners call tempo work. Wish we'd just call it what it is (threshold training) and not attach arbitrary numbers to it (could be 2 rounds, could be 6, intervals could be longer or shorter- all of that is important in terms of letting people build up and progressively overload the stimuli while keeping things interesting).
I believe the whole point with the 4x4 interval, is that they want maximum heart expansion. It does take some time for the heart to fully get filled with blood and get maximum expansion. I'm not aware if there is studies on shorter intervals.
The 4x4 method has been the subject of studies proving its efficacy. The numbers are not arbitrary, they're literally proven to be effective. Obviously any high intensity repeats will have positive effects, but you're ignorant if you don't think the Norwegians know what they're talking about.
But what if the scientific data shows the numbers are not arbitrary like you claim? I thought that was the point of this study anyways. Obviously threshold, high intensity, intervals yadda yadda are a known thing but theyve discovered the ideal of those to gain max benefits is 4 min. That doesnt sound arbitrary to me, quite the opposite it sounds like decidedly precise data.
Exactly. And threshold/tempo work is done at a much more manageable intensity so lactic can be cleared and overall volume can be increased
Hell ye! Rhonda is one of my most favourite podcast guests. Shame she hasn't been on Joe Rogan in a while. Looking forward to full episode!
She has like 7 episodes on JRE haha
@@Johnny-Cage not enough lol
Here is what I did over the winter as a novice cyclist. Stationary bike for an hour. Pick songs with a strong beat to find a rhythm. (Warm up) Using the power meter on the bike, start low like 105-115 pw 80-85 rpm for two songs then increase your power 120-130 for 2 song, keeping your rpm the same. From here the idea is to increase your power with each song, and mix it up with variations of rpm, as high as 100 and no lower than 60 rpm. Also, get out of the saddle for a whole song at least 3 time in that hour. I only rest between songs long enuf to catch my breath, drink some water, and pick another song. Then get at it!
Remember, rhythm is key! Music and variation of pace keeps it interesting and less of a grind. This got me ready for cycling for the warmer months.
I'd been building up my fitness a few times on the treadmill by 5min walking warmup, then breaking each of the following 5min periods into repeating sets of: 3min fast jog + 2min slow jog (repeat as many times as I'm able - usually 35-45mins total). I'm at a stage now where I will run fast (almost sprint) for the last minute of the final few of those 5min sets.
It's enjoyable to push yourself a bit...but only after you build your fitness a bit...If I stop working out and am getting back into it, I take it easy until my fitness builds up - Because I don't want to demotivate myself when it's time to go to the gym...I tell myself I will workout only as hard as I feel on the given day...I even tell my wife to just walk if she's tired on a given day..better to go and walk, than not go at all...really works for us.
Interesting ideas presented here. I wish I could get this through to my couch potato parents, my Mom especially who is mid 50s and lived a physically lazy life. This is the age when the check is cashed on those poor lifelong health choices. Im afraid if I have children they wont live to see their grandkids and that makes me angry because 20min of exercise a day could prevent it.
...I think the Doctor couldve been more effective here if she made her points more clearly though. Chris kept asking her to clarify which was annoying.
We did something extremely similar to do in pre season football training for one of the greatest high school sports powerhouses (De La Salle). After doing core work and jump rope, we would then hit the track running as fast as you can for two laps (most likely takes you a few minutes) walking for a minute then repeating that a few times. I can tell you that we were in pretty good shape by the time summer conditioning began.
The 4x4 model is for a lot of people great when you do in your spin class. Exellent for everyone that struggles with running. I go once a week, and in this class there are people from I would say 16 up to 75, haha. After going a few times you find your rythm, and after four intervals with 3 minute breaks you should be tired enough to not be able to speak for a minute, it should be a battle in the end, but its all up to you. For max effect it should really be a battle towards the end of every interval. But the feeling after - worth the struggle! 💪
Is this a product placement ad within an interview?
Obviously.
Didn’t Peter also say 80% is still zone2 for optimal VO2 max? Kinda missing a lot of information here.
I remember that too
Hello! Rhonda Patrick here. One challenge with using heart rate to gauge exercise intensity is that heart rate zones can vary significantly among individuals, especially the athletically trained. For instance, an athletic person might find that 80% of their maximum heart rate falls within Zone 2, allowing them to maintain a conversation, albeit with some effort. However, vigorous exercise typically requires exertion above 80% of one's maximum heart rate, often reaching higher thresholds for those in better physical condition. This is where the 'talk test' becomes a valuable tool. If you're engaging in vigorous-intensity exercise, you should find it difficult to carry on a conversation. Chris and I delve deeper into this topic and explore its nuances in other segments of our episode not included in this particular clip.
@@FoundMyFitness Hi Rhonda, really appreciate you answering. I think I phrased it a bit too vague. I ment to say 80% of the work done was still in zone 2. And the remaining 20% in 80-90% heart rate.
Looking forward to this. As it stand iv just been incorporating Andy Galpins methods wherby you try and maintain max effort or max HR for 6 minutes / week. So not alot of time total. Then some cardiac volume training sitting at around 145-150bpm for time 4 x a week.
62 yo. Been doing cycling classes for 24 years. Discuss this in terms of training zones. When you Discuss Nor 4x4's. What you are saying is perform threshold max intervals. You need to know your threshold max. It's what you can do for 20 minutes straight and then you are done, cooked. So 4 minutes is hard, but not that bad. My Garmin has me at 20 years old. But I have been cycling for 55 years.
You should link studies that you discuss in these clips for people who actually care about applying this information in their lives. I am very curious about the sample that Dr. Patrick discusses here, because it sounds like it was exclusively, inactive, untrained people. If this is true then the results of this study could very well be completely worthless for the majority of your audience, as it seems to be the case that a large percentage of the benefits described are achieved simply by taking an inactive person and having them do ANY kind of regular physical activity. I'm not saying that is the case, but this is an extremely surface level discussion (not your fault, that's how these interviews have to be), but if you don't link the study then it is very difficult to evaluate any of the potential benefits for us personally.
"You should link studies that you discuss in these clips for people who actually care about applying this information in their lives. " I agree.
Norwegian 4 by 4 ... that sounds like a sex date in your 20s ... 4 minutes of intense cardio followed by 3 minutes rest , repeat 3 times.😂❤😂
About 10 years ago Dr, MERCOLA introduced a 15 minute HIT , of 30 seconds sprint, then 2 minutes recovery six times for the 15 minute total, two times a week. I did it the first year but now at 75 years old I am starting at 3 reps and working up in spring time to fall, not in the winter.
Going back more 20 years ago when I was focused on racing mountain bikes, my workouts were 6 minutes at Lactate Threshold, which for me was about 188 beats per minute, then followed by 4 minutes in recovery. I would do 5 sets of that, then do a 10 minute rest period, and repeat. I did my workouts at 36 hour intervals to give the optimal amount of rest, or close to it. Looking at this Norwegian 4x4, I would say that I was doing about the same thing, maybe a little more intense. Knowing what I know about Tabata workouts, I would say that was missing from my workouts that could have made a huge difference in my speed and explosive power. The endurance was being taken care of with the training I was doing.
Mountain climbers & Bear crawl exercise.
Imagine not knowing the benefits of the Wim Hof method lol
Big pepe in the morning.
I work in the golf industry and this has been my experience. If you stay moving and have good genetics you can be relatively healthy until 90 years old. There are a lot of healthy 85 year old's out here. So find something you like, challenge yourself, and stay moving. Walking a lot everyday is way more important than crazy workout sets. It also seems like once these healthy individuals hit 90 all bets are off. You go down hill fast. No science to back any of this up just 25 years of experience.
She comes across as making it up as she is going.
Rhonda messed up the hard training description quite severely. It may have confused people. May be worth deleting and re-recording?