Cardio exercise: How much do you really need?

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Not all of us want to go to the gym 5 times a week, but what if there was a way to do quick, short high intensity 20 second exercises and still reap benefits - or does that sound too good to be true?
Javier and Jonathan break this down as they look at recent studies and results, optimizing exercise routines to achieve the desired health benefits, taking into account factors like intensity, duration, and frequency as well as discussing the effect of working from home vs commuting to the office.
If you want to uncover the right foods for your body, head to joinzoe.com/podcast and get 10% off your personalized nutrition program.
Mentioned in today’s episode:
The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity from The Journal of Sports and Science Medicine
Link: www.ncbi.nlm.n...
Follow ZOE on Instagram: / zoe
Episode transcripts are available here: joinzoe.com/le...
Is there a nutrition topic you’d like us to explore? Email us at [e-mail], and we’ll do our best to cover it.

[@Monicalala]

I’m a registered dietitian that works in a clinic, and I must say, this channel is so helpful in repeating key takeaways. This is so helpful for listener retention. Great job!

[@Dosadniste2000]

Do you also pretend advice for men goes for both genders?

[@hollydaugherty2620]

@@Dosadniste2000Someone is projecting.

[@sanderpleijsier6292]

Yeah it’s very cognitively accessible

[@niguel4438]

Excellent. Thanks

[@erkangorgulu6013]

Whenever I am free, I do running on a treadmill for about 20mins. I increase and decrease the speed every 2 minutes. I have noticed a big change in my durability that I can last longer on increased speeds. It really feels great seeing yourself getting improved.

[@macclift9956]

I remember a woman who used to run at quite a fast pace for a good amount of time every day; her husband used to ride behind her on the bicycle to time her. I used to see them because I was walking my dogs in that area at the time. Years later I was walking my dogs in the field close by when I spotted her and her husband coming into the field; she was bent over, walking at a snail's pace, and seemed very arthritic to me. She looked much older than her husband even though I knew they were of a similar age. I was pretty shocked, to say the least. When I eventually met up with them going around the field in the opposite direction, she said her knees were permanently damaged and she was in so much pain all the time that she had no quality of life. Her running days were clearly over! There's a lesson to be learned from her experience.

[@jo4731]

Absolutely love these podcasts. So informative. The presenter is great and his habit of reflecting back the info in his own words definitely helps me to remember it... keep up the good work Zoe! 😀

[@Froglet1968]

I like his manner of reflecting back too as it helps me double check I've understood.

[@helenjowett7879]

When my husband was working at home during the pandemic he wasn't cycling to work. I encouraged him to do a 'post prandial perambulation' in other words a walk after lunch. Sometimes I would get him to buy milk, post a letter or similar to make sure he went out! We called it his ppp

[@mikealexander7017]

HIIT is much more likely to cause injury, especially for older or less healthy people. I've had endless injuries from running and almost none from cycling or swimming. On a 3 hour bike ride I will hit all the zones at various times, from low intensity fat burning to high intensity anaerobic. Hills are my gym!

[@nichtsistkostenlos6565]

I know this kind of an intro for beginners, but there should be a discussion related to the benefits associated with mixing low intensity and high intensity cardio. There are unique benefits to low intensity training (mostly Zone 2) as well as benefits for high intensity cardio (VO2 Max) and if you're trying to get the most benefit you should really be trying to engage in both.

[@okantichrist]

Getting the right mix to optimise improvement is key .

[@JackMott]

tautology is the key to knowledge @@okantichrist

[@Froglet1968]

Really enjoyed this, clear, warmly presented and interesting. Pre pandemic, I used to be a regular gym (classes) goer. I was doing spinning, kettlebells, circuits, yoga, pilates...then the pandemic hit and that was the end of that. I live back with my parents and due to my Dad's health we had to shield. It was a lot, and still is, to process wasn't it? My body went "where's my classes and friends?!" I live very rurally. Something inside me said whatever happens and however long this goes on for, every day you must get up, the moment you stay in bed when it gets too much and it did, you'll start to go down hill and I, like many, many people had no social contact or support face to face. I also said to myself everyday I must move my body/exercise, try to eat as well as I could and for once, I took my own advice. I also went into menopause just before the pandemic too. I realised that some classes like spinning and one of the tougher circuit classes weren't right for me now, but without being forced to stop them, I probably wouldn't have realised! Every day I did yoga (some types like Vinyassa, etc can be more cardio/sweaty and some very slow, gentle and meditative, like Yin) I'd bought two kettlebells previously from Lidl or Aldi so I found some KZbin videos and hiked when I could. But I might sneak in a Tabata session once or twice a week after listening to this...the biggest change in my exercises is that I now do them alone...I'd like to change that. I can't afford to go back to the gym now (plus petrol to get there) but being out in nature, in any weather I just love so much, especially when I see wildlife...that was a bit long. Thank you for the space to write this!

[@1cor731]

In my 20s I formed the habit of running up stairs whenever possible. This research explains why that was enough to maintain a pretty good level of residual fitness. I also cycle for convenience and pleasure; used to go running, started doing an hour's HIIT weekly in my 50s, now keeping up a few shorter sessions in my 60s. Medics are repeatedly surprised that I'm not yet on any regular medications. Sure, I can't go on this way forever, but so far so good!

[@kuemagecollector]

Kettlebell workouts really work for me. Living in a small space, it fits just right in without needing any other equipment. Even with the adjustable dumbbells, I tend to like the kettlebell workouts more duo to focusing more into functional training than bodybuilding. This improves my grip strength and mostly my whole body without spending too much time exercising. It also helps me get better with doing everyday things. 3 times a weeks is already enough, working as a nurse is already taxing to my body and mind but I still encourage my self to exercise to maintain my body and mind.

[@JackMott]

functional training for when you are throwing kettlebells around at work?

[@suekinder]

Great pod! More from Javier please! His explanation is so easy to understand. How about older people? I am 77 - I walk a lot - short & longer walks (uphill too sometimes) - gym twice a week (rowing, cycling & resistance etc). then some Pilates/stretching. My only problem is worn knees! Is that too much? I enjoy exercise - I have a very sporty family!

[@abdelilahbenahmed4350]

Consider replacing jogging by trampoline.

[@m.moseley1964]

Be careful. Trampolines can be dangerous. Look it up.

[@kae3291]

Very informative podcast. Before COVID I used to work out maybe 3-4 times a week. But now I WFH I have the time and energy to work out every morning and to take my dog out for longer walks

[@vkman34]

16:50 I've found I do more exercise since starting to work at home. I can go for a run before lunch (don't need to take my running gear to the office) or, because I don't have the stress and time wasted on my commute, I have more motivation to run straight after work.

[@janehardy-qd6zq]

Javier was great! Thank you! Short intense for me, so pleased i don't have to do the hour anymore 3 times a week!

[@k8eekatt]

15 min walking after a meal, adding an hour of fun movement on the weekend, it becomes a way of life blended in with all the other activities.

[@kbmblizz1940]

That's what I always believed. Go workout even on bad days. Do a little oftentimes I feel better and end up working out harder. Hiit, lift weights and 1 hour cardio, each 3/wk.

[@tonytheantony]

Really informative and brilliantly put together these Zoe Shorts. Great bite-sized info. Nice job Jonathan & Javier🙂👍👍

[@user-lk3cr5ik3j]

❤Jonathan and Javier - Thanks so much - Awesome info!

[@kimboyes2623]

I love these podcasts. Fantastic work. Just want to note that enjoyment of exercise was not mentioned i.e. finding something you enjoy doing.

[@victoriasmith1897]

Jonathan you do such a great job of asking normal person questions to ensure things get explained. This video asked questions I have been wondering about. PLEASE BRING ZOE TO NEW ZEALAND!

[@Valeria-uu7qt]

Great video. Just one question: when you say "improve fitness", do you mean the VO2 max? How is fitness exactly defined?

[@sagitta12]

good info! I suffered from Long COVID and exercise intolerance. Even 10 minutes caused me to lose all strength in my arms and legs for multiple hours. A Rheumatologist mentioned I can only increase my exercise by ONE minute per week! BLAH! But thank you! This gives so many of us a good framework to start.

[@francescachristy8761]

Do be aware that you can do permanent damage if you keep triggering post exertion symptom exacerbation. Boom and crash is not a route to recovery. You should particularly avoid aerobic exercise. Stretches and strengthening for short times are more likely to be safe, especially lying down, provided you avoid PESE. Workwell foundation has good research on lowered VO2 max in ppl with LC, including that it worsens on the second day of testing. The opposite is true of healthy controls. Same for ME.

[@amandajane8227]

My sister with diagnosed long covid has been told that covid changed the way she breathes. Shen needs to retrain her breathing so exercise that involves breathing is important. Tai chi gong or water aerobics might help to slowly increase your fitness.

[@sagitta12]

@@amandajane8227 thank you so much for your feedback! :) yes, i've had some ANS (nervous system) issues that have not gone away which cause multiple breathing and swallowing issues. I'll try your suggestion! I appreciate you taking the time to help.

[@warwickdwarner]

How long do i need to fidget? So far it's been 49 years and I don't see any improvement, Maybe I am doing it wrong.

[@wackthegood8884]

🤣🤣🤣

[@adrianhepton9362]

More isn't necessarily better than less because the more exercise you do the higher your risk of injury. And it is better to do no exercise than to be injured by it because the injuries can be permanent damage to your body and will impair your ability to exercise in the future.

[@abdelilahbenahmed4350]

Exactly.A piece of wisdom.

[@GreenJimll]

I did wonder how gym based approach to fitness compared to just having activity built into your daily life. I don't "exercise" as a separate thing, but I walk and cycle for miles (as I don't drive), and do quite a lot of gardening as a hobby which often includes a lot of lifting and carrying. Not as intense as sprinting for two minutes, but I do normally spend at least an hour a day walking (often a lot more as my allotment is three miles away!).

[@inspirationalbreathing]

So interesting thank you. Short bursts great tip! What about nature? Why are you talking about and modelling going to a sweaty gym when there is nature to exercise in!? I would hate to go to a gym, but walking over the hill at the back of my house is heavenly! I’ll break into a 10 second sprint occasionally and surprise the dog walkers 😅😂

[@bobadams7654]

As well as intense weight training, I love HIIT whilst wearing a sports mask, so as to reduce oxygen/simulate high altitude. Would love to hear Javier's/Zoe's take on this.

[@astrothelad]

The encouragement that only a little exercise helps a lot is great to get people started, but unfortunately I feel like people often take the wrong message like "oh I walked up the stairs today, there's my handful of minutes a week that they talked about!" when in reality the high-intensity training should be in addition to a strong base of activity (for example, at least 7500 steps/day) and paired with dietary control or unfortunately for most people it will lead to a continued downward spiral of health, even if the spiral is slowed. Obviously making appropriate modifications for physical capability. But it's far too easy mentally to use such guidance as a "cheat code" when in actuality hard work is needed (smart work, of course, which is what the video suggests). I'd also recommend if at all possible to find SOMETHING you find fun in your exercise, and if you don't to change your exercise. The host sounds fairly miserable (fair play to him for the admission) and maybe it's because that's training at the gym with a trainer (potentially costly and certainly time consuming unless the gym is next door). Maybe others can find joy in brisk walks listening to audiobooks or music, or joining friends, or beating past personal records whatever they may be. Excellent video! < 3

[@melhigson]

I’m 72 and have exercised on a daily basis since my teens. 12 months ago I was diagnosed with severe osteoarthritis in my right hip and am currently waiting for a total hip replacement. The pain is very bad so I’m at a loss of an aerobic exercise I could do. I still do a little weight lifting and yoga but only the exercise which don’t cause me pain. Walking, running swimming and cycling are out of the question. Is there any exercise could do to give my heart a workout?

[@littlevoice_11]

Great question. In the meantime... I've seen sauna can provide some of the benefits of cardio. Dr Rhonda Patrick has content on this as do many other research focused channels. It was recommended for those with chronic illness or disability as well as to enhance the benefits of exercise.

[@shetaz905]

I was in the same boat as you. 3 years of extreme hip pain since I couldn't get into the hospital for a replacement due to COVID. Water is your best friend right now. Water aerobics and rowing were my saving grace. Also, flaying my arms all around while dancing...but only when I was alone in my apartment.

[@nsiebenmor]

Like the other comment, a sauna will cause your heart rate to go up and can provide some benefits similar to cardio. If I’m sore from workouts, dealing with an injury, or don’t have enough energy to workout I try to force myself to get to the gym and at least sit in the sauna. I don’t have experience with these, but some other ideas are an arm bike where you’re basically pedaling a machine with your arms like a bike. Swimming with a float pad holding your legs up so your arms are doing all the work.

[@wackthegood8884]

This is great news for those of us who don't enjoy exercise. I'll definitely be doing a couple of minutes if HIIT rather than 40 minutes of cardio which was what I thought was necessary.

[@UnitedDiversity]

I can really recommend trying out the "Scientific 7 Minute Workout" as a great short HIIT routine to try out.

[@somah1470]

That would be very helpful, if @ZOE could make a podcast about the exercise and foods with the problem "venous insufficiency". Sadly with some kind of chronic problems the trainings and the eating just not possible or just on limited way.

[@antonomaseapophasis5142]

I think everyone can agree that this was the most British Science & Nutrition ever. At the end of all the studies & ruminations, the solution is a cuppa.

[@generalbystander1631]

0-60mph performance is not an appropriate analogy to VO2max (which is ultimately a measure of velocity) because it’s a measure of acceleration. A vehicle’s top speed aka terminal velocity is more apt.

[@ludeeilert8660]

Thank you 😊. I am reading Dr Attia book, although great I felt deflated ☹️, his standard is too high! My life is hectic and I enjoyed endurance exercises, yoga etc. Your advice is awesome & mind boosting - I thoroughly enjoyed. Many thank.

[@ananyabhardwaj8578]

I think most if not all of Attia's claims are baseless / not backed by peer reviewed research (that he has not authored)

[@janehughes581]

I found his book quite difficult as I suspect to be fully successful you'd need to be registered as a patient with him. But I think there are some good takeaways. I could likely meet the exercise requirements but flexibility would be my weak point. I don't have kids though, which is why I'd have time to invest in the exercise.

[@janhanley-platt8726]

Really enjoy these podcasts. I’m 70 and have Long Covid. I wonder how much exercise I should be trying to do? I used to be fit but struggling with fatigue now.

[@elisafili]

Long Covid doesn't exist

[@mechthildhaeussler5736]

I heard long moderate intensitiy activity would be still be the better way to reduce dementia risk.

[@smokeywisk]

My Cardio respiratory fitness must okay, cycling 150miles a week, but still had a stroke……& STILL cycling 150 miles a week. I was lucky! I get from this, I need more interval training.

[@smokeywisk]

The 6 x 10 second runs thing was amazing!

[@ebirch90]

Scary stuff, I hope you've managed a full recovery. I'd cut back on lipids keeping dietary fat under 10% of total calories. Check out Dr McDougall.

[@damonkabb1404]

Intensity, duration, frequancy - great summary

[@ElaineThomas-so5md]

This is very basic advice. There's no mention of the fact that too much HIIT exercise is stressful o the body, and shouldn't be done every day. HIIT releases cortisol, which actually encourages our bodies put on fat around the waist.

[@claudio00444]

I'm 80 what i always miss in the most podcast is the benefits of enjoy long time running or biking for the psyche.

[@chantaldewit4998]

Very informative, I have underactive thryroid, going through menopause and lumber spine issues. I used to do a lot of cycling, Zumba, hi and low aerobics classes and now restricted to reformer Pilates and 20 min walking per any given time.. is there somewhere I could go to get tested on what my Vo2 max could or advice on how I could change me regime? My endocrinologist is old school with low calorie diet and calorie intake and calorie out - he doesn’t think 3 hours of ironing or doing housework should be included in calories burned.. I am stuck and feel nothing I do is improving my strength

[@ondrejmitas3325]

@Jonathan why not try exercising outside? I can imagine dreading the gym, but I wouldn’t miss keeping up with the birds, trees, etc for the world. Many activities to choose from…running, cycling, skateboarding, sup, kayak, step-scooter…I know the weather here in nw europe is foul but there are more than enough dry days to keep up with a 4 or 5 day/wk plan…

[@mangiari]

I just can't believe that you are forcing yourself 3 times a week into the gym without enyoing it. What a waste of lifetime. Is there nothing else you might enjoy that involves physical activity? Like walking on a hill to get a tea on top, or get a small garden and plant vegetables, whatever. Something that give you sense. I for myself hate gyms and exercise also, but I do a lot of sport by doing most of the transportation in my life by bike and also climbing, mountaineering and doing nasty things with my two kids, like climbing on trees, building the highest kiddy-swing of the city or similar stuff.

[@andrevanderwalt69]

You need muscle in old age, and you're not building it in day to day activity.

[@nichtsistkostenlos6565]

While I agree you should strive to find exercise to do that you enjoy, if you're struggling to find something sustainable that you do enjoy, you should never compromise your health for a little bit of personal enjoyment. A few hours a week of doing something you don't particularly enjoy to potentially add 10+ years to your healthspan is no-brainer. Especially when you consider how much time we waste doing dumb things with that time anyway. Also, let's be clear, just walking up a hill or doing a little bit of gardening work is not enough to maintain your cardiovascular health or strength. You need to do a heck of a lot more than that and you should be pretty cognizant of the amount of exercise you're doing and whether or not that's adequate for your personal goals. Just doing whatever willy-nilly won't work for most.

[@mandyroland-smith8834]

Im 72 and disabled by a chronically bad back and a duff knee replacement. I am overweight and can't do walking fast or any running as my replacement knee cant support me when it's bent.. I can swim and can do crawl. How can I do cardio exercise?

[@littlevoice_11]

Until they answer... Sauna can have some of the benefits of cardio on the heart, brain and circulation, immunity and reduce inflammation.

[@frankiez7414]

the best exercise is the one that you enjoy the most. You didnt explain that when you push yourself past aerobic and up the ante, ie like in cyclocross, you can go into anaerobic mode for a very short time.

[@karelvanoorschot9323]

What this guy says is the complete opposite than Dr. Igno San Milan who's work is suggesting that Zone2 training is essential for creating more Mitochondria. VO2 max is a combination of slow and fast twitch muscle fiber and will reach a plateau when only the fast twicht is activated. HIT or sprints will give fast gains but will reach a plateau because of the lack of a base fitness to support the anaeraobic system.

[@andrevanderwalt69]

You don't have a clue: everyone says one has to do both zone and VO2max training, as they do completely different things

[@LeftLib]

I have a question. What are the health benefits of rolling a ball under the sole of your foot. And picking up a ball with your foot?

[@user-bm7dq4es5h]

This channel is amazing!!! No negative comments

[@mintybiscuit290]

Complete opposite to what you hear from Peter Attia - I know whom I trust more and yes the Zoe presenter should be on Blue Peter

[@andrevanderwalt69]

Where is it the opposite? Did you miss the part when Attia mentioned both VO2max AND zone 2 training?

[@b-sideplank]

My step count gets astronomically higher when WfH because i like to walk when thinking about serious and non serious stuff. Luckily i don't have to attend office currently at all.

[@petermorrison7454]

For longevity a good v02 max is vital....ive trained hard using all disciplines and maintained a usefull level of running for 65 years ..aged 25 5k of 15.30....aged 40 5k of 16.30 and aged 68 5k of 20.45.......present age 77 and a sub 28 5k would be expected.....???????

[@CaseyKCRichards]

HIT is wonderful. As a pro bodybuilder i do it all the time. One question which is better for burning Fat. The HIT and or the entrance?i also do do HiIT for building muscle. I go out all and only train for 40 min. X 4. A week .

[@ebirch90]

Zone 2 training, check it out.

[@Colly448]

How high is high intensity. I’m 75 and want to stay fit but am a carer and don’t always have a lot of time. How will I know that what I’m doing e.g. running up two flights of stairs counts as high intensity?

[@CaseyKCRichards]

Which Is best for burning body fat. HiT or endurance

[@katespalding2134]

I’ve been taking bisoprolol for familial hypertension and I now don’t get of breath even though I do HITT training, spinning and boot camp ( and weight training). I’ve done this type of exercise almost every day- I teach swimming too to small children which is high energy! My quads ache a lot but I think my max VO2 is definitely lower What’s going on? Is it ok to ask ?

[@user-pc1ps4zk7m]

Just try walking up and down a typical two story house ten times as quick as you can twice a day and increase if you find that easy after a few weeks

[@wilfredv1930]

best podcast about health!

[@sheilathomas2517]

I'd like to know what is suitable for people like me who are not very fit, but over 70, so unlikely to cope with things planned for those much younger.

[@sarahsnowe]

I'm 70 and get very bored with most exercises (and don't even mention gyms, shudder), but I love energetically dancing to very fast classical music like The Sabre Dance or The Arrival of the Queen of Sheba. Just 3 or 4 minutes of such dancing or even running on the spot gets the heart and lungs going wonderfully --just a couple of times a day. Invigorating and fun.

[@andrewroberts8959]

Putting on muscle at your age is quite difficult, so movements you cannot already complete may remain out of reach, but everything I have listened to or read says that the important thing is to stay active and keep moving. You need to work out your personal limit and what gets your heart going (around 100bpm at your age) and what is the most difficult thing you can do. For example, maybe your limit is a brisk walk up a hill, well then do that. Maybe you can't complete a full squat but you can get up from a low chair, well make sure you set of 15 of them each day. Look up functional exercises for elderly people, then if these are too difficult, look up supported versions of these exercises. VO2 max is important, but for quality of life, so is being able to pick something up off the floor. If you don't use it, you lose it.

[@sheilathomas2517]

Great idea! Pre-pandemic I attended flamenco dance classes and a fencing club. I lost so much fitness when walks around the village were the only option. I am still going to yoga classes twice a week, and was able to keep up at least one weekly yoga class right through all the restrictions, so not in as bad a state as I might be. Thank you for the suggestion!

[@sheilathomas2517]

@@andrewroberts8959 Mowing the lawn might be my limit! It certainly feels like hard work. We don't have hills of any significance here and I have no stairs at home. I am hoping my regular yoga classes will be keeping some muscle strength. I have some of the exercise recommendations for the elderly and those at risk of osteoporosis, and we do some of those at yoga. I should probably do them more than twice a week though!

[@nichtsistkostenlos6565]

First, if you're over weight, even just 5 kg or so, you should focus on losing weight. You can do this by simple caloric deficit if you can't keep your activity level high. At your age, a shift from overweight to a more optimal weight will help tremendously with mobility, during which you should do what you can, and ease slowly into any exercise routine. Don't do it every day, and don't do it to the point of total exhaustion. Try to add as much as you can without risking injury, this can literally be the as simple as taking a walk and trying to slowly increase your walking speed. Don't overcomplicate it, and be highly cognizant of things that cause pain.

[@maryvardakis41]

Very interesting! Thanks 🏋

[@allhui5828]

My patience dies at minutes, so it really helps to know i can do intense for short periods

[@user-mq5qv2lg3y]

Thanks very much - this was great.

[@redjacc7581]

if you are working from get some discipline and have an hour for lunch AND WALK!!!!!!!!!!!!!!!!!!!! fast for that hour. :P

[@sandrabruce7819]

What about all of the disabled people with Spinal problems like me who can’t exercise what do you suggest

[@cjscjs6356]

18:18 is there a more effective exercise type specifically for weight-loss?

[@littlevoice_11]

The benefits of exercise aren't really weight loss. It can ensure you don't loose muscle mass when you loose fat. The exercise component also ensures CV health, brain health etc. Exercise only really increases the amount of calories you burn minimally. The research shows for weight loss specifically, diet is the main factor that will determine your success. As they say..."you can't out run a poor diet".

[@cjscjs6356]

@@littlevoice_11 thanks. That makes sense. And actually, I think I'd heard that before but firgotten it so thanks for the reminder. I guess having greater muscle mass will also increase the calorie requirement.

[@elizabethk3238]

Dancing is also great!

[@stargazerbird]

It’s chicken and egg with exercise. If you are fit enough to walk an hour then you can walk an hour. Same with sprints. To do them you won’t be obese or have heart disease or be immobile. Not saying exercise is not helpful but the mortality stats probably reflect general health.

[@woofinu]

Jonathan, Javier showed us the correct pronunciation of his name at 18:50. That was a surprise to me too.

[@maebellinekang]

Har vee aye ? Interesting

[@stevecollier21]

I'd have appreciated comments on the other end of the scale: can there be too much cardio, to the detriment of your health? Most of the content seems to be based on the implicit assumption that we the public want to know what's the minimum we can get away with in any particular health action. We're not all like that.

[@okantichrist]

In general people don’t want to exercise ( weird I know 😂)

[@minguyen2589]

I am not overweight, on a slimmer side. 160cm at 48-49kg. My ambition when I started running was just to feel good, and if I can lose 1kg it would be perfect, while maintaining the same diet, which I thought would be pretty easy to lose. Fast forward 13 sessions (3-3.5km running each session, + 3 km walking extra on top), Today I stood on scales, and almost fainted to see 51kg, so I actually gained after all my efforts. I have been diligent with my diet, making sure I am not eating more than when I didnt train (and when I didnt train, I was eating anything and everything without gaining much weight, so cardio in 3 weeks have actually increased my weight) Why is that?

[@Ko-gs3hn]

I always taught that muscle weighs heavier than fat, so you often look and feel better, inches can be lost off your waist, upper arms etc but weight may be static or increase a little. Keep going as you will be making a difference overall, weight itself is not the most important measurement

[@axelnils]

I don’t exactly know what you mean by sticking to your diet diligently but it is very difficult not to eat slightly more if you have increased your exercise simply because physical activity strongly regulates hunger.

[@nichtsistkostenlos6565]

"diligent with my diet" What does this mean? You were tracking calories before and after you're not consuming more calories than you were? Are you eating the exact same meals in the exact same portions each day? If not, how do you know exactly what your calorie intake is? Also, was this just one weigh in? Your weight can fluctuate multiple kilograms in a single day one way or the other.

[@KlavierKannNichtMehr]

your metabolic rate went down, therefore more fat saved.

[@user-wc9it9rk1u]

The host interupts so much that it disrupts the flow of the the conversions. He also doesnt ask more probing questions to advance the conversation but just repeats what the guest just says or makes general comments that dumb down the conversation by two levels.

[@scienceislove2014]

Yeah..the interviewer doesn't always ask the best questions..

[@user-mq5qv2lg3y]

I think this is targeted towards people who haven’t considered this knowledge before. His questions have a particular person in mind so they are useful for that target. And I find it good to reinforce the information so that I go beyond understanding and remember fluently too.

[@mechthildhaeussler5736]

What I don't get is people considering "exercise" like a bitter pill to swallow. Isn't it such a treat and great fun to go out for a trail run, jog in your neighberhood at 5AM, or even just hike (carrying your kids if needed)?

[@evanhadkins5532]

The difference in time between hiit and consistent aren't that great - once you count recovery etc

[@AtypicalPaul]

Find something you can play and enjoy like pickelball, basketball, biking, etc. Make it fun to stick to it. 😊

[@stevenroberts3593]

Thanks for this very interesting

[@ratherrapid]

More is better is not an answer. How much more for optimization-30 MI, 45 min, 1 he. Age?

[@roderick8254]

14h per day should have you

[@damiancross3106]

Well done - even the host wolfy is growing on me…

[@ApaX1981]

It seems so obvious. Relative VO2max requires you to do allot of work. Since it is related to weight.....you must not be way to heavy.

[@margarethawielsma2446]

The best exercise is the movement you actually do

[@Sarahpm22]

Maybe the lack of commuting has mental health benefits which one could argue are as important as physical health benefits. Funny about the tea addiction, I am the same 😂

[@nettal-j1890]

Does the advice differ for post menopausal women?

[@sallybladon8207]

Remember your children need to be active too. 😊

[@LifeWisdomTV]

I was almost positive that sprints were anaerobic and do not have the same benefits as regular aerobic jogging

[@TheJust22az]

I wish the host would just let the Professor talk without getting interrupted.

[@heqaib]

Why didn't he mention swimming?

[@annehollis1003]

Exactly what I thought!

[@davidhill3618]

The interviewer would ask what is swimming? And then repeat the answer.

[@Joseph1NJ]

I like how it's hard to tell that they're reading from a script.. LOL

[@MrNilOrange]

Need to be careful with HIT. I believe that was how Andrew Marr had a stroke.

[@stanby2712]

Generally , HIT would be regarded as something like 30 seconds as hard and fast as you can go (ie a “sprint “) followed by 1.5/2 minutes slow (just moving but nothing more), with somewhere between 3 and 8 cycles ( depending on the level you’ve reached) and with a heart monitor on. Andrew Marr decided, after a long and stressful day with inadequate fluid intake, to come home late and attempt 5k in 20 minutes on his rowing machine. Went into his stroke, ignored it and went to bed. He had also ignored the signs/ symptoms of an earlier stroke which showed up later on MRI. To compare his folly with the benefits of HIT performed correctly is not comparing like with like.

[@Celticspy911]

My father sat on his arse for 30 years and smoked til 45 and he just turned 79. All his cyclist and runner friends are dead.

[@abidavies154]

Odd for two British guys to just discuss American guidelines when the nhs website literally says what you're saying- "do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week" 🤣

[@jonnyde]

🎯 Key Takeaways for quick navigation: 00:00 🌐 Weight gain in aging is not inevitable; understanding hormonal changes is crucial. 02:19 🔄 Insulin resistance is a key factor in weight gain, disrupting the glucose-insulin system. 05:44 💡 Estrogen loss in perimenopause affects metabolic processes; studying women in isolation is crucial. 08:31 🔄 Progesterone decline increases stress sensitivity, raising cortisol levels and contributing to belly fat. 11:04 😴 Sleep challenges in perimenopause stem from progesterone loss; unique sleep strategies are needed. 14:33 🌞 Aligning with the circadian rhythm, morning light exposure, and early dinner benefit perimenopausal sleep. 17:02 🔄 Changes in lifestyle and diet become imperative in perimenopause due to hormonal shifts. 19:38 🔄 Modern lifestyle challenges create an "evolutionary mismatch" for women, impacting hormonal health. 21:56 💡 Using light interventions, like red lights, can help simulate natural light exposure during dark seasons. 22:37 🔄 Fasting can be an effective tool for weight loss, and it's becoming easier to adopt with more user-friendly approaches. 23:05 🌞 Eating in sync with daylight hours can support weight management; consider lighter meals in the evening during winter and heavier meals in the middle of the day. 23:32 🚶 Incorporating a walk or light exercise after the largest meal, especially in winter, may help redirect glucose away from fat stores. 24:14 🔄 Adapting lifestyle to seasonal changes is essential for overall health, considering both macro (seasons) and micro (monthly cycles) perspectives. 25:07 🔄 Women experience seasonal fluctuations every month, emphasizing the importance of adjusting lifestyle habits throughout the menstrual cycle. 26:30 🔄 Stress management, particularly during the week before the period, is crucial for women to support progesterone levels and overall hormonal balance. 27:12 🍏 Prioritize natural carbs from fruits and vegetables, prioritize sleep, and reduce stress during the week before the period to enhance hormonal balance. 28:20 🔄 Recognizing the cyclical nature of women's bodies and adapting lifestyle choices accordingly can empower women to optimize their health and well-being. 33:04 🩸 Embracing the complexity of women's bodies and hormones as a superpower, reframing frustration as an opportunity to learn and harness their unique strengths. 34:30 🔄 Acknowledging that survival and reproduction are the top priorities for the female body, and learning to work with hormonal fluctuations is essential for overall health. 37:02 🏋️‍♀️ Designing a monthly workout schedule for women based on hormonal fluctuations, incorporating different exercise intensities at various phases of the menstrual cycle. 39:55 🌕 Using the moon cycle as a guide for women with irregular cycles, as it reflects the natural rhythm that, without artificial light interference, might sync women's cycles. 44:39 🚺 Understanding the impact of testosterone on women; it goes beyond libido, influencing motivation and drive. 45:21 📅 Women's menstrual cycle phases: "Power phase" (day 1-10), "Manifestation phase" (day 11-15), and a second "Power phase" (day 16-18), followed by the "Nurture phase" (day 20 onwards). 46:31 💡 Utilizing the hormonal surges during the manifestation phase for creativity, innovation, and productivity in work and personal projects. 47:12 🔄 Cycling between the power and manifestation phases, understanding hormonal crashes post-ovulation, and adapting lifestyle accordingly. 48:49 🗣️ Encouraging communication during the manifestation phase for conflict resolution, as women are hormonally equipped for effective verbal processing. 49:32 🌿 Embracing the "Nurture phase" (around day 20) by actively nurturing oneself, reducing stress, and understanding the significance of self-care during this period. 52:17 🔄 The importance of balancing work and rest, acknowledging the potential consequences of not honoring the body's need for recovery, especially during perimenopause. 54:55 🗓️ Advocating for open communication between partners about menstrual cycle phases to foster understanding, support, and stronger relationships. 56:17 📅 Incorporating menstrual cycle awareness into shared calendars, allowing partners to adapt and support each other during different phases. 58:20 🚺 Empowering women without compromising feminist ideals; recognizing the biological differences and incorporating them into lifestyle choices. 01:02:38 🔄 Acknowledging the potential consequences of not nurturing oneself, from perimenopausal symptoms to chronic diseases, and advocating for a shift in perspective. 01:06:45 🚺 Understanding and adapting exercise routines according to the menstrual cycle can optimize health outcomes for women. 01:09:26 🏋️‍♀️ During days 1 to 10, estrogen is high, making it suitable for cardiovascular workouts and high-intensity training. 01:10:48 🔄 Days 11 to 15 are ideal for strength training to capitalize on increased testosterone levels and build muscle mass. 01:14:01 🔄 Postmenopausal exercise focuses on brain health, covering different hormonal aspects over a monthly or weekly cycle. 01:25:56 💑 Conflict resolution may be most effective between days 10 to 15, as all key hormones are present for optimal connection and communication. 01:27:44 👫 Post-ovulation (Day 20 onward), nurturing and offering support becomes crucial for a woman, acknowledging her changing needs during this phase. 01:27:58 🌌 Fasting and understanding female physiology during perimenopause can be transformative for relationships, fostering support and avoiding misunderstandings. 01:28:56 💑 Recognizing hormonal changes helps partners avoid taking things personally, leading to more understanding and support in relationships. 01:29:24 🚶‍♂️ Lack of awareness about hormonal changes can contribute to misunderstandings, and 70% of divorces over 40 are initiated by women who may not understand the impact of hormonal shifts. 01:30:31 💊 Hormone Replacement Therapy (HRT) and Bioidenticals are not a substitute for lifestyle changes; women need to align their choices with their hormones for optimal results. 01:31:41 🔄 Lifestyle changes are crucial regardless of HRT or Bioidenticals; women should focus on fasting, varying their foods, supporting the microbiome, and addressing toxicity. 01:32:25 🔄 No one-size-fits-all approach to HRT; lifestyle changes must accompany hormone treatments, and finding the right path is individualized. 01:34:41 🍽️ Five lifestyle changes every woman over 40 should make: fasting, varying food intake, supporting the microbiome, addressing toxicity, and managing stress. 01:36:47 🌿 Microbiome health is critical, especially during perimenopause; women should focus on polyphenol, probiotic, and prebiotic-rich foods to support estrogen breakdown. 01:39:20 🚿 Toxicity affects hormonal control in the brain; avoiding toxic beauty and household products is essential for overall health and hormonal balance. 01:42:54 🕰️ Fasting is for everyone, but not everyone may thrive initially; gradual tiptoeing into fasting can be beneficial, even for individuals with adrenal fatigue. 02:01:04 🚺 Women experiencing difficulty conceiving can benefit from a fasting cycle, emphasizing fasting in the front half and feasting with more protein and vegetables during ovulation. 02:04:04 🌍 It's crucial to recognize that health is individual, and there are no absolute rules. Embrace curiosity, experiment with different approaches, and learn about what works best for your unique body. 02:05:39 📝 To harness the potential of lifestyle changes, consider keeping a "Fast Like a Girl Journal" to document thoughts, emotions, and experiences during fasting, allowing self-discovery and healing. 02:08:24 ⏰ For a 42-year-old woman struggling with weight, initiate intermittent fasting by gradually compressing the eating window, focusing on a 15-hour daily fast, with flexibility during the week before menstruation. 02:09:20 🥦 Explore the impact of different carb levels on cognition and well-being. Prioritize nutrient-dense carbs like sweet potatoes and fruits, especially in the week before the menstrual cycle to support progesterone. 02:10:15 🌐 Diversify your diet by incorporating at least 200 different foods each month. Experiment with various foods to enhance gut microbiome diversity and overall health. 02:10:56 🛡️ To support weight management, reduce toxic exposures from beauty products and household cleaners. Emphasize self-care, learn to say no more often, and prioritize nurturing yourself to achieve overall well-being. Made with HARPA AI

[@joshydillens148]

Id much rather get this info in way more detail and much better presented by peter attia.

[@thingsthatmakemego-ooh]

Even 'I' can manage that!

[@emilyhops2566]

...and flippin handsome.

[@wackthegood8884]

Javier is the bees knees!

[@JackMott]

more than last time!!

[@Bb5y]

Aerobic is better than anaerobic….. but HIIT is better than long slow steady…. Surely the HIIT is anerobic……?

[@sarahickmott]

I'm not sure i like the host pretending to be completely lacking in any knowledge about what cardio is. I think it makes the whole thing come across a bit children's TV...

[@LK-jg7kz]

I agree, was about to write the same comment. In every topic of his podcast he pretend to be an ignorant!

[@anuawotula2876]

You know that he does that so everyone can understand even those are brain damaged. These videos are not just for you, they are for everyone. Something I respect also, let's remember that this is all free and add free. I think we should be just grateful.

[@anuawotula2876]

​@@LK-jg7kzthese videos are for everyone. Not just you we don't know who could be watching and they may not know everything. Last appreciate that this is ad free and free.

[@sashamellon822]

A world expert at his age? No , don’t over inflate people . Expert I can agree.

[@benthornhill7903]

Are we reading again?

[@ggrthemostgodless8713]

And what is "cardio" really... isn't it anything that increases the heart rate to a certain point for long or short periods??

[@wendyw5776]

Anyone who says strength training isn’t cardio has never done a sled push.

[@bettyswallocks6411]

Only half-a-dozen cups of tea?

[@dinosemr8141]

💖❤️💖🙏❤️💖❤️

[@latchmere100]

Walking.

[@user-cx5ve8st8u]

I realised that Children play fast and then rest throughout the day.