The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
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- čas přidán 31. 05. 2024
- This episode challenges common perceptions about exercise, delving deep into the benefits of vigorous exercise for not just physical health but also brain function, aging, and even cancer prevention. It tackles fundamental questions, like what genetic and metabolic adaptations occur with vigorous exercise and how it can contribute to combating heart's age-related changes. We also unpack how these rigorous exercises affect glucose transport, mitochondrial health, and brain health at an intricate level. Lastly, it introduces practical applications like the Norwegian 4x4 interval training protocol, the benefits of "exercise snacks," and how to incorporate vigorous-intensity exercise into everyday life.
Get the 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com/
Inside The Cognitive Enhancement Blueprint, you'll unearth:
• The optimal duration and intensity of workouts for cardiovascular health and cognition
• The duration and temperature of hot baths and sauna known to enhance biomarkers of brain health
• The proven benefits of high-intensity cycling for boosting brain function
• The omega-3 fatty acid dosage shown to increase biomarkers of improved cognition
• How polyphenols and flavonoids in your diet can amplify cognitive performance
• (and many more of Dr. Rhonda Patrick’s BDNF protocols)
CHAPTERS:
(00:00) Introduction
(01:51) What differentiates "vigorous" from "zone 2"
(02:23) Defining intensity with the talk test
(09:12) Why zone 2 training may not improve VO2 max
(11:34) Balancing zone 2 & vigorous-intensity workouts
(13:32) Norwegian 4x4 protocol improves VO2 max
(16:52) Methods to estimate VO2 max outside a lab
(19:49) What it takes to reverse 20 years of heart aging
(25:40) How HIIT reduces type 2 diabetes risk
(26:54) HIIT vs. Zone 2 for mitochondria
(29:25) Should committed exercisers practice 80/20 rule?
(32:35) Vigorous exercise enhances mitophagy
(35:20) Why lactate from HIIT benefits the brain
(37:45) How lactate allows "glucose sparing" in brain
(40:43) The BDNF benefits of HIIT
(41:59) Lactate signals the growth of new blood vessels
(44:15) Exercise intensity increases myokine release
(47:04) Exercise lowers mortality risk in cancer survivors
(48:13) Vigorous exercise kills circulating tumor cells
(49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(51:58) How "exercise snacks" reduce mortality
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#Exercise #Brain #BDNF - Věda a technologie
For the perfect companion to this episode, make sure to download *The Cognitive Enhancement Blueprint* at bdnfprotocols.com.
CHAPTERS:
(00:00) Introduction
(01:51) What differentiates "vigorous" from "zone 2"
(09:12) Why zone 2 training may not improve VO2 max
(11:34) Balancing zone 2 & vigorous-intensity workouts
(13:32) Norwegian 4x4 protocol improves VO2 max
(16:52) Methods to estimate VO2 max outside a lab
(19:49) What it takes to reverse 20 years of heart aging
(25:40) How HIIT reduces type 2 diabetes risk
(26:54) HIIT vs. Zone 2 for mitochondria
(29:25) Should committed exercisers practice 80/20 rule?
(32:35) Vigorous exercise enhances mitophagy
(35:20) Why lactate from HIIT benefits the brain
(37:45) How lactate allows "glucose sparing" in brain
(40:43) The unique BDNF benefits of HIIT
(41:59) Lactate signals the growth of new blood vessels
(44:15) Exercise intensity increases myokine release
(47:04) Exercise lowers mortality risk in cancer survivors
(48:13) Vigorous exercise kills circulating tumor cells
(49:53) Why exercise reduces depression and neurotoxicity (kynurenine mechanism)
(51:58) How "exercise snacks" reduce mortality
❤
Absolutely GREAT podcast. SUPER SUPER SUPER! Thank You-Stu
thanks
Been listening to you for years. Recently read Sally K Norton's book on food toxins; ie oxalate. Do you have anything to add or to say in response to her point?
@FoundMyFitness the download no longer works.
Nothing motivates me more to exercise than learning about the flurry of benefits you get from doing it.
Amen to that. And I'm happy to say I was already ticking most of the boxes except for HITT. But I already do so much it would be hard to fit in.
Yea. And knowing what's potentially happening if you don't.
Yes, I agree with these reasons to exercise vigorously.
Whats is best exercise?
@@Peter-zv4dx
It's different for everyone. For me, it's lifting a slice of pizza 🍕 to my mouth. 😳
Dr. Patrick is right!! This is so good to hear. 20 years ago, when I was 32, I was hit by a car while riding my bicycle. Had moderate traumatic brain injury, fractured hip, , fractured collarbone, fractured ribs, collapsed lungs, and immense blood loss. I was in medically induced coma for 8 weeks at Western Med Trauma center in California. I had licox probes and a trach too. During recovery, my doctor told me to get back on the bike again. Start exercising. Go hard. Do intensity. Do intervals, etc. It was really hard at first, but in time, my fitness came along and my brain recovered more quickly than expected. I am very lucky to be where I am today.
Holy cow….glad you’re okay!
It sounds like yours was a bit more damaging then the two times I've been hit by them....
Im also from California. Can we meet hun
All the best.
My father is 94, still very active and living at home, almost every day he rode his bike to work about 45 minutes and for recreation after he retired. All his non bike riding or exercising friends have died.
i had a great grandparent live to 102, drank coke every day and never exercised. crazy!
Your advice has been so helpful as a mature athlete and as a coach. Now as a 62 year old trail and mountain guide and ex 400m runner in my 20’s, I’ve stuck with that training regime throughout my life. HIIT works!
Thank you!
What protocol would you recommend for a beginner? I'm thinking of doing HIIT sprinting 3 days per week with one zone 2 session per week.
I am Norwegian and I can attest to that the 4x4 method works especially well for improving VO2max. Back in college, I did the 4x4 intervals 3 x per week for 8 weeks and tested VO2max pre and post in a workout lab. The results showed about a 10 % increase in VO2max after the 8 weeks. So even though it's painful, it definitely works!
I’ve been cynical towards the American healthcare system for decades, and it’s people like Dr. Rhonda, Patrick, and several others in her circle that restore my faith. The information they are sharing while making it accessible is restoring my faith in healthcare and humanity in general. I mean that. It’s information like this delivered in a beautifully packaged and easy to digest way that is changing lives and putting health back to the forefront of our culture and society. Absolutely loved this episode for so many reasons.
I personally let myself get way out of shape in recent years, and as I venture back into health and fitness, it’s listening to podcasts like these, that keep me inspired and motivated. ❤
Go to da gym! 💪😁🌴🤙
Thank you, Rhonda. I got a lot out of this episode. In particular, I didn't realize the importance of lactic acid to brain health. Lately, since learning from Dr. San Millan that zone 2 enhances mitochondria, my exercise regime has switched from more HIIT to about 20% HIIT and 80% zone 2. I'll rethink that ratio now. At 75, I've been jogging and cycling for about four decades and exercise has really paid off for me. The only thing I'd change is that I'd pay more attention to proper rest, warmups, and stretching to avoid those occasional injury setbacks.
I learned from Dr. Peter Attia that for maximum lactate blood levels you can do things like sprint for 15 seconds, walk for 15 seconds, repeat. Or you can run fast until you're 80% exerted(say for 1 minute) and then just stop moving altogether until you're heart rate gets down to zone 2, and then run around again.
Essentially you can do something like high intensitity followed by walking or just standing still or even sitting, in intervals as low as 10 seconds or whatever you want. The goal would be to simply keep your heart rate above resting the entire time.
I have had tons of runs in the mountains doing basically whatever I want in some funky way, but always keeping my heart rate at zone 2 or higher. I also believe it may be more helpful to stop moving after sprinting or running instead of walking like you're trying to keep moving.
I am a 70 yr and adherent to hi intensity weight training and some cardio.. my routine is simple each set is performed until utter muscle failure. I can attest that it is quite effective and I belive it switches on many genetic pathways that keeps one healthy.. My doctors are always pleasantly surprised to see a 70 yr old with muscles...
How many reps are you usually doing ?
@@jamesmccarty8988
About 15 to 20.. usually a couple sets per body part.
@@jamesmccarty8988
A couple sets per bodypart 15 to 20 reps
@@jamesmccarty8988
Usually 15 to 20..easier to injure urself as u get older so I use higher reps and moderate weight
Am 82 now doing intensity interval training using my bike for 3 mins for 3 sets every other day. It keeps me fit so far.
I'm 52, 6ft, 180lb with a runner's frame. 42" box jumps, jog/sprint internals, whole body calisthenics and free weights workouts, and overhead and farmer carries and must do's and I absolutely love it.
Speed, power, and grip strength are what I'm intentionally trying to maintain.
You're never too old to workout smart and hard.
My dad died at 92 from Covid, my dad’s brother at 96 at home in his sleep, my grandma 99 also at home asleep. None of them did a minute of exercise. None of them smoked or drank, all worked hard most of their lives. I’m in my 60s, I enjoy exercising and walk or lift 4-5 days a week because I enjoy it. Thank you Rhonda.
I enjoy exercise. However did our ancestors do high intensity exercise? Didn't our ancestors do everything they could to conserve precious calories? I don't think they would have consciously chosen to do high intensity exercise. To survive they had to move, but at a high intensity?
Would like to see someone like Rhonda address these questions. thanks Rhonda
@@forajc naturalistic fallacy. Your ancestors didn’t work 9-5’s.
@@forajc yes, those damn pesky jaguars and leopards & wild boars gave us weekly high intensity exercise..
Same here. All the "super agers" I know kept fit with chores and walking. My relative is turning 100 soon and still fit. She had a farm and did all the work until she was 95. I have no proof, but all this zone 5 stuff gets you is heart fibrosis, like runners.
@@forajc Didnt see your post before I posted a similar question for Rhonda. What you observed is also as far as I know a fact that the Blue Zone people (oldest aged people, centenarians) do not do anything physically near the intensity level effecting their VO2 max.
I will just workout harder now. I love Dr. Rhonda Patrick. What great looking doctor.
Rhonda, you are a goldmine of reliable, actionable information. Understanding the mechanisms behind the benefits of exercise is so motivating. Thank you.
I’m 76. My experience to date confirms whatBeginning at about the age of 13 until about the age of 44, I was involved with weight training and competitive sports (varsity lacrosse in high school and college (nationally ranked Division 1 team)
Finally some clarity on the benefit of Zone 2 cardio for the untrained. The more unfit you are, the more vigorous training you should do relative to Zone 2, even more than 50% of your training time. Head to the 12:00 mark for that part of the discussion.
God bless Rhonda Patrick for consistently sharing invaluable, practical, science based information we can apply to improving our lives. She is amazing!! So grateful she takes the time to record and share on her FoundMyFitness platform. Absolute queen!! 👑
🎉 I’m a specialized exercise physiologist and this is one of the best reviews I’ve seen on exercise. I would had functionality, strenght, mobility and weight loss as well, but this was incredible. Congrats
This video is simply amazing. Have never seen anyone covering so many important benefits of exercise in one hour. Thank you Dr. Rhonda Patrick!
The greatest exercise activist on Earth Dr. Rhonda
Great topic Dr. Patrick. You are the woman!
Dr. Attia promotes the idea of VO2 max and it's link to longevity. I would love to see some data on this. Empirically, the blue zones populations live long lives, on average. Do they "train" for VO2 max? No, they don't. They eat a certain way, get frequent moderate "natural" exercise (walking, hiking, gardening, etc.), and have strong social connections and support. Perhaps comparing those populations to marathon runners would be interesting.
Attia is wrong. Fontana is right. And extreme athletes and runners have heart fibrosis.
Blue zone is bad science
@@jpintero6330Who's Fontana?
It's refreshing to hear Dr. Patrick discuss the vital importance of aerobic exercise. In recent decades, there's been a huge emphasis on weight lifting, while cardiopulmonary exercise has been shunted to the background as a quaint notion of the 1970s. Weight-bearing exercise is certainly important, but it's at least equally important to get our lungs and hearts going hard by vigorously moving our bodies through space (or simulating that movement on a treadmill or stationary cycle).
i love exercising, it has been my favorite activity for my whole life. Unfortunately, i have a heart condition, constrictive pericarditis, that stops me from exercising as intensely as i would like to. I still go to the gym, walk, and do short HIT sessions once in a while. being able to work out is a blessing.
I’ve been anxiously waiting for this one to drop. Thanks!
Once a week, i go out to the park and do my interval sprints. I can usually go all out for 40 - 60 secs, but then need 3 mins to recover before the next, for a total of 5 repeats, absolute torture after the fourth go. I love doing this once a week, i also subscribe to Galpins exercise snack protocol, not every day, but whenever theres a staircase i can find during work, ill usually sprint up. Zone 2 is my fave, Sunday 2hr run, listen to one of my fave podcasts. Just wish i had the maturity to appreciate this in my thirties, or at least have the wisdom to pay attention to the facts earlier, so it would be routinal. Always been a lifter, never really liked cardio until i learnt from Huberman, and now ive got a better balance.
Thank you Rhonda, very comprehensive as they always are. I'll be listening to this one many times. Lots of terrific information.
This would make a great Ted talk
So inspiring it is literally mesmerizing. Thank you 1000X!
Wonderful episode! Thank you Dr. Patrick!
I've been watching your videos coming up for a while. Today is the first time I visit your channel. I cannot stop watching. One episode after the other! Thank you so much for these amazing videos. Really educational and very motivational. ❤
Thankyou Rhonda for your constant research. Your explanations of how the body works ate truly life enhancing.
Yet another excellent podcast! I have been incorporating HIT into my kettlebell routines and have been able to routinely get my rate over the supposed maximum for my age (220 - 70 = 150, but I am able to get up to 160-165!). Love the info on the Norwegian 4x4 protocol and look forward to incorporating this in the future.
These kinds of talks are really motivating and Dr. Patrick is a great communicator. I do martial arts and there is less structured intensity training.
I have always enjoyed your podcasts because you do not avoid presenting cutting-edge information at a deeper biochemical level. I hope that you will continue to produce podcasts on a regular schedule.
Literally the perfect video for my interests today. I’m trying to figure out how to increase my VO2 max and you spelled it out perfectly. I rarely listen to an hour video but this one was too good! Thank you.
Brilliant as always Dr Rhonda. Thank you. Watched the whole thing while on the treadmill rucking up hill, really enjoyable listen!
You're still the best Dr. Rhonda!
Excellent podcast with much useful information... Thanks Dr. Patrick!
Rhonda you are the best! Love your channel, it’s helping me change my life. Thank you so much!
Really loving these videos, keep them coming Rhonda ❤
Thanks for the info. I love the warm fuzzy afterglow following a good workout too. You have just made me itchy for a HIIT fix.
My goodness this information is absolute GOLD. Thanks for doing this.
What an awesome lecture. Thank you.
Super informative. Thank you!
I workout each day at a hitt workout studio. Bodywork and weight work. 45 minutes each work day and Saturday for one full hour. Am 67 male. I thrive at it. I do this at 6 am during the week. Saturday at 8:15 am. On Thursday I normally due two 45 minutes workouts on Thursday. One upper and lower body, these are weighted.
Thank you for sharing!
Dr Rhonda Patrick ! Her long form videos have excellent editing with subtitle boxes explaining important points. This short video does her a disservice 😊
Thanks Ronda! Practical tips based on evidence, definitely something everybody could take advantage of!
Wow! Fantastic and Informative Video. Thank you.
Thank you for sharing your knowledge with us.
Love this so much! I’m definitely more motivated to start doing HIIT rather than straight aerobic work.
Thanks for the information I pass it along to those who are willing to listen and I find it helpful.
Excellent. Thank you.
Been watching your content ever since I saw you on Huberman some time ago which you must hear a lot haha.
Either way I'm glad I found you through there so I can keep up with things.
I was already doing a lot but you definitely motivate me to keep doing them knowing how beneficial it is.
Very valuable and, based on my personal experience, very VALID advice. Thanks for this information. The "problem" with high-intensity exercise is that it requires consistent discipline, as you correctly imply. But the payback is well worth it, imho.
Such a great episode. Very practical and useful information. Thank You.
Thank you, ma'am. This is quite pertinent to my current situation.
So much good information! As a 58-year old working to improve my health -span, it nice to hear your thoughts on cardio training. Too many fitness “gurus” are all about strength training (which certainly has its place) but fail to communicate a good balance between strength training and cardio training.
Phenomenal explanations. This is great science. I have passed this on to my colleagues and clients.
definitely going to increase vigorous exercise content in my workouts !
I enjoyed this immensely. Thank you so much for sharing your information. Very informative.
Dr, that was intense, thank you!
I've been doing vigorous exercise you started talking about it on the show years ago. I don't do 4x4 but try to stay in zone 5 (measured by my max heart rate) as long as possible. This practice is so obviously medicine, and makes every aspect of life better, physical and mental. V02 max up 73% since I started with it, and this makes every physical thing so much easier.
Thank you so much for this! You look stunning and i love the glow of your skin, wow😍
I think in my opinion is to do both. Zone 2 and zone 5. That way you get the benefit of both. Love,love this podcast 👍
You know your discipline. I am overwhelmed with the detail I get the general idea, but I need examples of exercise that are effective ways of getting me in the various zones.
The most potent drug...
fascinating stuff, thank you Rhonda.
Wow, I learned a lot. Thanks, I did not know about the heart.
I've been performing "an experiment of one" since late adolescence being a serious endurance athlete for over 35 years. Never have had any alcohol, smoking etc and been vegetarian all those years as well. Time will tell :)
I just loved this podcast so much! I work with women 45+ and sooo many of them fear vigorous exercise because they fear it will increase cortisol and make them gain fat. Yes, it stresses the body and increases cortisol, of course, but the positive effects you've highlighted are so crucial! We've done some VO2 Max workouts on the channel, but I'm going to film the Norwegian 4x4 next. Thanks so much Dr Rhonda!
I think you’re underestimating the hormonal impacts of menopause combined with vigorous exercise.
Brilliant. Thank you
Great episode. Your content is excellent. Love the science behind it. Thanks for breaking all this down and explaining the brain/body benefits of exercise. I firmly believe exercise is medicine. I’ve been exercising, running, strength training and doing HIIT since 1999. And, some hot yoga. Before that, I played soccer in my teens and college and ran races and full/half marathons. Now in my 50s, I still love running and vigorous exercise/HIIT -it feels good to push it and it focuses my mind and boosts my mood. I can reach my highest heart rate zones in outdoor spin classes which helps with V02Max. I use my runs to relax, focus on my form/nature and enjoy the ride (ala ChiRun). Probably Zone 2 and 3 on my runs. Zone 2 was confusing when I first heard it; I think it’s what runners call LSD training. Thanks again!
Thanks Rhonda.
Been doing vigorous exercise for the past 20 years since I developed brain fog after hitting my temple on something. 2-3 days after hitting it everything was fine & then I had a really bad headache hit me instantly out of the blue. I went to lay down & when I woke I woke with the brain fog & the realisation I couldn't visualise things in my mind. I still have brain fog, it hasn't abated even once in that time. I went from someone who could visualise things in my mind with rich clarity, re-live memories in absolute detail to someone who sees nothing at all, it's just black, I close my eyes & try to imagine something & there is nothing. The only time I see anything in my mind is when I dream. Also I can't access any of my past visual memories so it's like my life never happened. I don't have a single moment I can relive where I can remember what someone said, don't remember any of my childhood with actual memories of the time, rather it's what I know happened minus any details, kinda like an outline. Time just doesn't exist to my mind anymore, there are no thoughts of something having happened a long time ago or last week, it's all the same.
I gave up trying to get the Drs to help, I just end up with another MRI scan then given some nonsense about how the technology just doesn't exist to help you. I know an MRI isn't even the right scan.
Has exercise helped you at all?
@@shirleycastano841 It has helped from the perspective of maintaining my overall health & physical shape but mentally no. Exercise may help others as each persons situation is different. I have no idea what went wrong in my head as I was only 23 at the time when it happened & only sought medical help 3-4 weeks afterwards when I realised what had happened wasn't going away. As in I realised it wasn't just a virus or something, something bad had actually happened.
@@FactsBeFacts Really sorry to hear this, can't imagine how hard it must be, would highly recommend vipassana meditation.
I owe my improvements to Huberman, and his delivery of the information which inspired me to do something about health fitness, hes always referencing you as the pioneer for providing the science to the public for free and digestable for the avg joe. Thanks for the info Doc, keep up the good work 👊😎
WOW, so much incredible information! Love the suggestions of exercise snacks and VILPA for us deskbound active people! I do 1x1 min max efforts for my MTB racing, they are tough, but well worth it! :D
Love it! I believe open mat at jiujitsu 3 times a week should be meeting these requirements
My current routine is 40 minutes uphill on my bike, to a trailhead and then 25 minutes or 1 hour run to the top of Mt Cutler or Muscoco. Total elevation gain is about 2000 ft from my house to Muscoco. The only downside is that the temperature is below zero, but this is what motivates me. I may get some cross country skis.
Below zero, crazy !!
Your presentation is wonderful. Thank you for the detailed explanation. I’m 58 and have stayed fit most of my adult life (27 yr military). I exercise every other day. I would exercise daily if I hadn’t had so many past injuries. I eat high fat/protein and little carbs. I target fast as well (16-20 hours/day). I begin exercising around 10:00am - 11:00am. I have so much more energy and perform (strength training) at levels I could not before eating this way. Anecdotal; I feel more energy 14-16 hours after eating and believe it to be natural growth hormone. Anything to that???
Keep rockin' it out, Rhonda
Wow, that was inspiring! So much knowledge packed into one hour! I immediately got on the bike for some HIIT and almost vomited 😂
FANTASTIC podcast!! Thank you. Keep it up #KickAss100YrOld
Thanks!
I'm that guy in the gym that looks like an absolute unit that everyone stops and watches with their mouths open while I do high intensity circuits 😮 .
Some people are convinced I'm showing off but I keep telling them that it's all for my mental health. Most of my work and passion is very mentally intensive, so I use my workouts to keep me in a high performance state. Nothing beats it!
I'm happy with my routine, it fits what is here suggested. I'm 74. On the third floor.
Wow what a great Podcast. Up there with, perhaps even surpassing, the best of Huberman, Rich roll and Zach Bush.
tx alot for this. I'll be sharing it
Thank you!!!!
Thank you
Great podcast. ❤
Great information🔥👏
Thankyou Doc😇
I’d love to see a Dr Patrick fitness montage 💪🏼 🔥
great stuff
Love this
good one
Sounds like my stair master level 6 workout program addresses much of what you suggest.
You always inspire me to exercise.
Wow, someone did their homework! 🎖️