This Type of Exercise Reverses Heart Aging, Lowers Blood Pressure, & Has Anti-Cancer Effects

Vigorous exercise (defined as more than 80% max heart rate) has unique benefits when it comes to heart aging, reducing blood pressure, and killing circulating tumor cells. In this video, expect to learn:
• The exercise protocol that reduced heart aging by 20 years in 50-year-olds
• Why vigorous aerobic exercise has drug-sized effects on blood pressure
• The brain health benefits of lactate generated during vigorous exercise
• Why vigorous-intensity workouts improve focus & attention
• Exercise protocols for maximizing levels of brain-derived neurotrophic factor
• How the shear force of blood flow during exercise kills circulating tumor cells
Download the 9-page Cognitive Enhancement Blueprint and get my exact exercise protocols for boosting BDNF:
bdnfprotocols.com/
Watch the full episode: • How Micronutrients & E...

[@FoundMyFitnessClips]

Download my FREE 9-page Cognitive Enhancement Blueprint and get my EXACT exercise protocols for boosting brain-derived neurotrophic factor (BDNF): bdnfprotocols.com/

[@cyberfunk3793]

For some reason I can't add this video to any playlists although I'm able to add other videos, perhaps there is some setting on your side that is causing it? at 9:33 the slide mentions 25% of vo2 max as some description of exercise intensity, that should probably be some other figure relative to max heart rate or how would one measure when they are at "25% of their vo2 max" ?

[@drkpk384]

plz tell me will 15 to 20 minutes of indoor cycling will be enough if its performed at 60 % to 70% that is my heart rate maximum being 183 and during exerse for 20 m if its around 140 to 150 plz reply dear

[@-MakeItGood-]

Started walking an 15 minutes every day 2 years ago and gradually ramped up to 2 hours a day and now I’m up to 30-45 minutes of cycling a day. Start slow and be consistent and never stop!

[@geraldgreenman4715]

Well done dr. I am 87 always been extremely fit but with a pulse down to 32 ,,many specialists look and leave and many docs have sent me to ER ..... 2 months ago I started intensive shadow boxing for 1 minute 3 times aday ..My pulse is now a constant 71

[@LiesExposed-TruthRevealed]

what did you use to before? Longer workouts?

[@grahamswett6430]

Keep up the great work. I’m 68 and I am working on maintaining my fitness and hope I can do as well as you..👍👍

[@pablorivera7722]

Outstanding! Way to go! You give me motivation! I'm 60 and been doing boxing class for two years. Doctors don't get why my blood pressure and vitals are that of 30 year old. Anyway much respect to you all!

[@steelearmstrong9616]

You are 87, just relax

[@blessed9491]

​@@pablorivera7722all of u r an inspiration to us all 👍🏻👍🏻keep doing it

[@jballoregon]

I love this, exactly what the western world needs to hear right now. Moving our society from levels of sedentary and food addictions to healthy actions that absolutely beat developed world diseases.

[@Greg_Chock]

I'd argue that most people have heard this advice repeatedly. The message is clear, but people's behaviour haven't changed enough. We need to lower barriers to change behavior somehow. I think our monkey brains don't handle long-term risk and consequences very well.

[@jballoregon]

@@Greg_Chock Tying risk to cost....You want healthcare for your preventable disease? You pay more...plain and simple. There shouldn't be "free" healthcare or subsidized healthcare for obesity, hypertension, smoking individuals. You crash a few cars, insurance goes up...same applies here.

[@eddieoconnor8560]

@@Greg_Chockand many have heard but when exercise and healthy eating reduces the possibility of diseases by ‘upto 40%’ etc, that still leaves a majority who might be doing all the exercise they need and eating all the vegetables they need and still get the disease. Too many people really don’t get that exercise and healthy food give you a better chance of avoiding disease but people still get ill

[@144Donn]

I have been doing Sprint 8 for 6 years. It knocks the heck out of you and I cannot say that I wake up and rub my hands in anticipation. It is tough! BUT, when you realize the massive benefits derived from this hard work, it makes it just a bit easier. People need to hear the incredible benefits and it helps if they are in a group or can talk about their HIIT [practice with others. I have a rule that if anyone mentions Sprint 8 to me, I have to do it! It is on many Treadmills and Elliptical equipment.

[@rejiequimiguing3739]

Western society is addicted to automobile transport. No walking No bicyccle

[@ritdog5001]

Well done Dr Patrick! Now more than ever we need this type of information front and center.

[@joeqb5992]

I’m glad I found this channel. I recently started rowing and the class does exactly what’s on her slide. 30-40 seconds of vigorous rowing followed by 20 seconds “rest” or light row. It’s been great.

[@isopropyl1974]

My grandma is 98 years old now and told me all of this stuff when I was a teenager. This was in 1985. Since then, I'm doing exercises every day, I feel great and my blood pressure is very good. Little lower, which is perfect.

[@an.20.24]

What do you mean for little lower?

[@isopropyl1974]

@@an.20.24 normal blood pressure is 120/80. Mine is always around 118/70.

[@an.20.24]

@@isopropyl1974 Yeah, mine is sometimes even lower : 118/ 70, 114/68... The only activity I do right now, is walking uphill for a couple hours a day. If I stop, after a couple of months, my blood pressure rise a little. Exercising is great.

[@DrKniz]

So can you give us an idea of your daily exercises?

[@Kloutkulture]

What exercises

[@muratisik6956]

Wow, you’re really active on KZbin lately. Good to see you’re back.

[@khaledannajar]

I advice checking wet cupping (Hijamah) benefits (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@buddhas_nightmare1333]

Thank you! Keep posting Rhonda! Great work!

[@robbentodd6824]

As someone who has a family history of cancer, this info could be a lifesaver for my family.

[@wread1982]

Get an infrared sauna to prevent cancer as well. Along with blueberries, broccoli sprouts and Turku tail mushroom extract

[@lapetulante201]

@@wread1982what does the infrared sauna to the cancer please?

[@briancrumpacker]

I love hearing all of this applicable information. I also find it maddening to share this with friends who suffer literally from all of the negative effects of being sedentary that you just stated while consuming a horrible diet, and to have them just nod and smile while doing nothing to change.

[@markwhite6782]

I'm almost 62 now, at age 59 I made all these changes and it literally took me back to be in my 30's. The amazing thing was how easy it was.

[@NoQuarter01]

That’s my family. It is maddening

[@davidcardinal3654]

It’s like trying to tell a heroin addict that’s it bad for them. They don’t care.

[@niranjanpaul2176]

Victms

[@Drgluee]

Many need a near death experience to change their ways where they feel either intense pain or crippling impairment... Believe it or not, feeling mild sensations or having trouble moving from being overweight, or being diagnosed with diseases isn't enough. Some people need the pain to change.

[@futuresoundtrek8298]

I love these studies. I haven’t jogged more than 9ft in 9 years but have been doing HIIT the entire time since. I have never felt better.

[@mixit247]

Thank you for bringing this information to youtubers, Thank you, Thank you, Thank you!!!

[@beofonemind]

So glad i watched this, will do this for the rest of my life.

[@thomasbrown3127]

A concise understandable presentation for common folk , as I am. Well done.

[@armandrodriguez8501]

I don't think she appreciates how much effort goes into 5 to 6 days of vigorous workouts is. She throws out these 40 to 50 minute high intensity workouts like they're nothing.

[@williamwightman8409]

Use it or lose it. We did not evolve and survive by sitting on our butts.

[@Rokvet]

The hospitals are full with people with that mentality. Start small and build on it. Don't judge yourself either. You can do it one brick at a time.

[@ajcics]

Yeah try this shit when you have three kids and work fifty hours a week Rhonda. FU

[@oolala53]

@@williamwightman8409 yet Hunter-gatherers are not doing hard workouts. They walk long distances, but not a lot of their work is done at high intensity. Nor in long lived cultures is high intensity done very frequently. It doesn’t have to be all or nothing.

[@oolala53]

I think she actually does realize it, but is so convinced that it’s necessary and I think she has been an active person for a lot of her life. I just notice that people who are naturally athletic tend to lean towards finding research that supports their bias. Peter Attia who was a real beast of an athlete when he was younger decided that if he wanted to go for longevity, he had to back off on some stuff. But exercise is his jam. It’s kind of paradoxical cause he’ll also say at times that the more the better but research on Cyclist runners that I saw in the last year said that some of them have calcification and develop problems.

[@saunamadman9086]

Thanks for the much needed knowledge 🔥

[@sapiens7821]

I have cycled most of my life and have a VO2 max of a person half my age. Cycling is great for cardiovascular work, mental health and generally feeling good during and after my ride. On high intensity rides or rides where you require high sensory perception. It keeps your brain active too

[@mcm2366]

This is excellent information and glad to see your work trending online Dr. Patrick. Thank you!

[@amjadsulieman1148]

I was beginning to ease up on my workouts.. time to notch it back up ..

[@FredrikH]

If this lecture do not motivate you, almost nothing will. Thanks!

[@Mu_the_Maori]

Motivation is bs thnx

[@swamphawk6227]

@@Mu_the_Maori ... ?

[@YoungBillyKatastrophe]

Very informative, clear and concise 👏🏾👏🏾👏🏾

[@Simon-pl2zi]

Health and longevity is a marathon comprised of daily disciplines. The three pillars are - whole food diet, healthy caloric restriction, daily exercise regimen. That's it, it's not complicated and there are no shortcuts.

[@lemaitrethemonk]

Dr. Patrick has such a calming voice. Beautiful, intelligent, knowledgeable, kind, caring and uncompromising in her research!

[@wread1982]

Dr. Rhonda is numero uno! 🙌🏽

[@grgoldman7303]

Great Discussion Great Researcher

[@cheffroggo4363]

Thank you Rhonda ❤

[@ivormcfadzean325]

Aye these are great to hear thank you.

[@11MASCUCH11]

A very interesting talk. I was particularly drawn to the findings about cancer cell apoptosis related to sheer stress within the bloodstream. I had never heard of this before! So interesting to discover new ways in which aerobic exercise can improve our health.

[@pabloyi]

When's it that high of an intensity it's not aerobic

[@nickbray8942]

Great information thank you since knowing so many people who have had cancer and just take chemo and hope for the best this shows there is a lot we can do without drugs

[@amarjeetchand1825]

Hi started swimming 4 times a week, started slow and built it up slowly, do abit of circuit training too. My blood pressure was going up and down before, and know it’s stabilised. And also feel great and energetic.

[@marksimon8393]

Very impressive, understanding of this subject

[@briankalagher6687]

I love learning about this! A few more awesome reasons to get out and move. These float around in my head while I'm lifting or riding my bike. Thanks!

[@joycedade530]

🌼💐🌼 Thanking you so much for your extreme generosity, and virally important detailed information which greatly helps us all. 🌼💐🌼

[@letsdanceonhere]

Love Dr. Patrick

[@NoLimitsNatty]

Thank you. I appreciate all the information.

[@stevefowler2112]

I'm a U.S. Recon Marine vet. and former competitive triathlete and distance runner and was a good team sport athlete in my youth but I'm now 67 and my knees are both bone on bone so I have to be very careful with my running. I now just do slow jogs on flat ground and then sprint interval work on uphill roads. This is like many varied high intensity interval workouts we did in Marine Recon, and you need to be in tremendous physical shape both structurally and cardiovascularlly to execute them as designed.

[@bernardocisneros4402]

It's amazing how only now we're finding out that lactate isn't just a byproduct and it does several important things. This goes to show we were designed to move a lot not sit around and watch TV or play video games.

[@veronical5244]

Found the😊m great, love all your exercises, I can't wait to get your book

[@gma904]

I have experienced this. My heart was never so healthy as when I did this type of exercise. I have since been away from this for a few years due to life but I am on a determined course back to it.

[@oolala53]

Isn’t a shame that most modern cultures are set up to thwart this kind of consistent vigor rather than support it.

[@willtabacchi1408]

I agree with exercise 😮throughout my life but l was put on zealot to reduce my chance of a stroke. I started back on doing chinupups. My first chinup tore my tendon from my bone. I will never be able to do another chinup. So people on blood thinners need to be warned about blood thinner catastrophes.

[@alphacause]

It should come as no surprise that ADHD and depressive disorders are on the rise as we become more sedentary. Any parent who has children who suffer from these maladies, before resorting to medication, may need to look at their child's activity levels. This succinct presentation, by Dr. Patrick, provides an excellent explanation of the mechanisms behind these mental problems.

[@betsywestbrook7169]

I am 60 and have adhd. Started really struggling about two yrs ago with being able to focus on anything I have been busy and relatively fit my whole life it is hard to be sedentary with adhd. Started watching Dr. Patrick started power walking and combined with running and my brain is back doing so much better. Have moved not a rowing machine started 2 months ago rowing 5000 meters and has been miraculous I tell everyone about it they just shake their head at me.

[@khaledannajar]

This can be reversed using wet cupping (Hijamah) (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@cocoablini]

Great information!

[@thecyclinggreek274]

Good stuff. Thanks.

[@richardcaponigro8142]

I finally know the lactate connection! Thank you for this information. I experienced the effects of rigorous exercise = lactate = benefits since high school. I was not always the best student, bored and not wanting to be there but well-behaved. My grades, attitude and I think everything on life was always best during Cross-Country and Track seasons. There was so much less time for studies with all the training, and working after school, but my grades and overall school performance correlated perfectly with how much I was working out. This is true to this very day at 60 years old. The dots are finally connected. It's time to get ready to workout. Thanks again!

[@khaledannajar]

I advice trying wet cupping (peer reviewed papers) kzbin.info/www/bejne/jHacfmyDn86MaZo

[@alphacause]

Thank you, Dr. Patrick, for this very informative presentation elaborating on the myriad of benefits of exercise. It was short and easily comprehensible. This is the perfect video to send someone who doesn't like to exercise, and who is not inclined to listen to more lengthy and complex talks on the subject.

[@peterdanyliw9506]

Yes. This is not too lengthy and more to the point. Some topics do need quite a bit of extra time, but I hope she actually gets your point

[@alc9054]

Always interesting research she does.

[@markrogowin7462]

Great presentation to increase heart health.

[@richsheafferd1877]

i FOLLOW Dr. Patrick since 2018 she's absolutely awesome!

[@afrolofi]

Just what i need to hear

[@RodSherwood1]

For every study saying 1 thing there is another study saying the opposite. You don’t need to be a doctor to figure out everybody is different and exercise is good for everybody and depending on your age and condition, the exercise needs ls to be specific to your own situation. Very few people can physically do high intensity cardio. Use common sense and keep moving and eat healthy. Everybody is going to die, relax.

[@stackpapereveryday5682]

Best comment I seen for a while. Everyone complicates things to sell stuff. I guess you can blame the consumers because they want a easy way out

[@VM-oi3dk]

So in conclusion just exercise. Why do any science then

[@joe_hoeller_chicago]

No. Everyone can become capable of high intensity exercise (outside of legitimate disabilities). It’s up to you to do the hard work required to boost your exercise tolerance.

[@RodSherwood1]

@@joe_hoeller_chicago yea those illegitimate disabilities really stop ya. 🤡

[@jozette-pierce]

Common Sense, ✔

[@camoanddonuts7894]

So glad to be hearing this since I really have lived it since 2021. I have done it all on my own, proper, safe fasting, Mediterranean diet, non-gmo as much as you can, no alcohol, never a smoker so good there, and 20-30 minutes of light weights with multiple reps, and push ups people, good, proper push ups, walking, and of course HYDRATION, you need 8 glasses of filtered higher ph water per day. Cayenne pepper, Saigon Cinnamon, garlic in your cooking, and ACV/vinegar for cleaning. Good luck on your reset my friends!

[@OfficialEthern1ty]

Very useful!

[@davidmitchell4092]

Very Very Good Points 👍

[@dragon_dyce]

i stopped doing 45minute cardio sessions few years ago, now i go hard for 10-20 seconds, rest and repeat 4-5 times, my cardio takes about 6-10 minutes and i do it once,twice a week, i luv this style much more then long amounts of time for cardio, better on joints and the heart imo.

[@farzinphotography]

Thank you.

[@MrPJFurey]

Amazing content!

[@ke0kie]

Some related pro tips 1) body condom not required to exercise 2) you don’t need a ring light at the gym 3) added weight and reps are gains, not likes/followers/$imps

[@manikdesign]

Amen

[@khaledannajar]

Wet cupping (Hijamah) (peer reviewed papers) for anti cancer benefits kzbin.info/www/bejne/jHacfmyDn86MaZo

[@briandewey5401]

whats a body condom and ring light

[@TwinFuddle]

Is there a cheat sheet or ring to decode this message?

[@ShazWag]

Interesting. It would also be good to know what sort of diets the participants were on as a possible contributing factor.

[@peterl8594]

Wow, that is impressive

[@kellymulligan2157]

I do atleast half hour to 45 minutes daily. .great video

[@user-hl8jd6ew2p]

Love this doctor how come they didn’t have doctors in New Jersey like this woman who truly cares for their patients instead of suppressing our health and just giving us disease management

[@TruthSeekerAll]

Will this also help if you're already having cardio vascular disease? Had a heart attack back in 2019 due to blockages and have 2 stents placed. I'm on heart medications as well as diabetic medications. Will doing intense exercises be safe in this situation? Appreciate any advice. Thanks.

[@oohwha]

I was hoping "vigorous" meant staying at or just below/above the Maffetone Heart Rate. So many people worsen mitochondrial health by taking it too hard with things like HIIT workouts 4+ times per week at 90% or more max heart rate :( This is great info and very encouraging/inspiring! 😀💖

[@tbearthai]

It would be very interesting to know how this would affect those already with cardiovascular disease. Does it have any affect on already calcified arteries? Would it reduce narrowing of arteries or at least stop the narrowing? I think those people already living with cardiovascular disease are looking for ways to be healthier, live longer, and have more peace of mind with heart health than those who are already healthy and or younger.

[@janiesmith987]

Per my nutritionist -- Vitamin K2 helps move calcium out of the arteries and into the bones!! My recent calcium score test showed 0 calcium in my heart!! ❤️❤️❤️

[@jacobjames1171]

I like to do exercises that involve 1 of each: pull, squat, push, hinge and two accessories like another squat exercise (unilateral) / something for the hips.

[@saulwest8254]

5-6 hours at 80% seems a bit excessive, Russ Scala has documented the risks of ultra distance training as a former competitor. Chronic inflammation.

[@54tristin]

You miss the point , I have personally experienced, and understand the effects of intense short term frequent work outs for 25 minutes 4-5 days a week I use a stationary bike to drive my pulse rate to 80-90 % of calculated age appropriate rate. This makes me more alert, extends my endurance, helps control my glucose and weight. When I am not able to work out , after 2-3 weeks I feel terrible, fatigued, dull, and hungry, which leads me to eat poorly which gives me a small quick energy boast but increases my fatigue, globally

[@saulwest8254]

@@54tristin 25 mins, 5x per week is 2 hours 5 minutes in total at 80% max heat rate. That's a lot less than 6 hours, Which is being recommended.

[@khairt1731]

​@@saulwest8254 "ultra distance" as in running? They are not talking about running

[@kevindownes9474]

That’s less than an hour a day, how is that excessive?

[@saulwest8254]

@@kevindownes9474it potentially leaves less time for recovery imo, instead training 3x per week at 85-90% of max heart rate for 20 minutes is a better way to improve vo2 max. Gives the heart and arteries time to recover from inflammation, chronic inflammation can calcify artery walls over time.

[@JoeMolina.4ene]

For those that don't know her background Dr Rhonda Patrick is a Scientist and her videos on Fitness are excellent for any age. I was told by my own doctor to do cardiovascular exercises at least 4 to 5 times a week and to reduce salt and sugar to the very minimum. I followed her advice 5 years ago and since then I was able to to climb over 7 volcanos with the highest in altitude being 19 thousand feet. You can definitely reverse, high blood pressure, cholesterol, hypertension, etc.. with exercise and nutrition.

[@stephtraveler7378]

Great report. VO2 max and Strength.

[@dawnkeckley7502]

I’d also love to see a study of sedentary people who were split into two groups - those who did 30 minutes of steady-state cardio daily and those who did this more moderate to intense protocol. It’s really no surprise that the group doing the cardio exercise improved cardiovascular more than the group that didn’t.

[@Themata]

Exactly, a bit silly really

[@oolala53]

I don’t know if you think it would apply, but you might look at the work of Dr. Glenn Gaesser. He didn’t research taken a groups of people who would do about 150 minutes of exercise per week, but it was divided into 10 minutes sessions and split between flexibility, aerobics, and resistance work. Even he was surprised how good the results were. I think it’s a lot more reasonable to think that people would do something like that year after year. The ideal could be the enemy of the good. To expect to have a nation of frequent intense exercise is just naïve no matter how useful it is. There’s probably a small percentage will be inspired by something like this, and I don’t doubt that they will get benefits.

[@pepefroglive]

This is true facts. The oldest doctor of 100 years old does running on the treadmill exercise. And a 90 year old man I seen on KZbin does exercises on the biking machine.

[@annmariedankers9425]

Excellent info and truly want to include these types of exercises, but I would like to know what I can do to reap the benefits without getting hurt due to knee problems.

[@deniseclaeys8295]

Swimming is probably the best low-impact aerobic activity.

[@swamphawk6227]

When my granny was 91, she did PT just for fun

[@jackjhmc820]

Best exercises without hurting joints?

[@6SpeedTA95]

This was excellent. Is there a place where I can get additional information on exercise mix? For example I cycle regularly. In the winter prob 8hrs a week and summer 10-12. My training has two intensity days a week. Normally consisting of a sweet spot/threshold workout and a VO2 workout. Then a lot of z2/z3. Sometimes I get three days of true intensity in a week but not as often especially in winter. I’m trying to stay healthy and fast on the bike.

[@DynamicUnreal]

Even as an obese man when I used to go to the gym, I would target 155 BPM on the treadmill for 60 minutes. As I got a little older I went down to 150 BPM. It was difficult and a grind but I felt amazing afterwards. You have to build up to it though.

[@b_r_i_z_z_y]

Respect! I exercise all the time and I still have to psych myself up to do it. I don’t enjoy it but once you are exercising it’s not so bad. I do it for the feeling afterwards, I have more energy and feel better mentally. Good luck 💚

[@DynamicUnreal]

@@b_r_i_z_z_y There is an indescribable peace afterwards, the endorphins make you “high.”

[@Everest_Climber]

IMO people should get hold of climbing machines (Bowflex Max, or Sole CC81). Elliptical steppers which also have your arms/chest/back doing pull/push (so a combo of cardio + resistance training). I do at least 5 hours a week of this, in zones 3 to 4. Here I am 62yo, with a BP of 95/55, resting pulse of 55bpm, and a BMI of 20. If I was to go to the gym, I'd spend nearly a hour each time just getting there & back. I prefer to spend that time on a machine at home. I ran over 2 million steps in the past year. People think I'm in my 40s rather than my 60s

[@ph0605]

Yes, I'm 61 and do exactly the same thing. I also just recently got a treadmill so I get a double load of cardio. But I love fast high resistance on the cross trainer because it gets the heart rate right up. My blood pressure is the same as yours and so is my resting heart rate and my BMI is 23. I love being fit.

[@Everest_Climber]

@ph0605 that is fantastic! It's good to hear of another oldie doing more exercise than the young 'uns. Unfortunately I have a deformed hip (childhood bone disease) so a treadmill, rower, or cycle is out of the question. I am soooooo glad these elliptical climbers exist, because even walking is painful for me. But I know from my limitations versus my achievements, there's really no excuse 🙂

[@awa3374]

Which machine to get for people with knee issues? Thank you.

[@Everest_Climber]

@@awa3374CC81 range of resistance is 20 levels. Level 1 is easy. Bowflex M3 level 1 is harder. I know the more expensive Bowflex machines have something like 16 levels of resistance, but IMO you would need to go to a store to try one out. Have you tried strenghthening your knee muscles/tendons using resistance bands? Do your knees hurt climbing stairs?

[@davidcardinal3654]

@@awa3374 stationary bike or elliptical are decently gentle on the joints

[@ld8258]

Exercise is very important. As a 60+ adult. My peak heart range is 145 (Age appropriate). I walk every other day 4 miles at a rate that drives my hear rate around 100-115. That is plenty of vigorous exercise. To much can drive heart issues like A-Fib.

[@bqktwcommentary]

According to some health scientist too low blood pressure is a cause of strokes in older adults. I want to know the best bp for older adults to reach for with regular exercise so bp isn't to low or too high. I hope someone does more videos on this aspect of health.

[@PWRDBYVIBRNM]

Stay moving people and if your budget allows it get a Peloton Bike or some other excercise bike. It’s the best purchase I’ve ever made. You ride at home don’t have worry about the weather or packed gyms and you get all the cardio you need and some. God bless everyone.

[@andrewbako9494]

52 been training since I was 19. I feel "young" most of the time but since COVID 19 2020 and 2022 I've had heart palpitations, migraines, and bout of lethargy that I can not correlate with any other factor. I really hoping the medical community/researchers continue to investigate the long term effects of COVID 19 to help us effected by it overcome these frequently cited new health concerns.

[@chutcentral]

💉

[@mathieupaquin1361]

Look into fasting, both water and dry fasts seem to significantly improve long covid

[@agoodauthority]

Andrew, look into a multi-day (5 days maybe) water-only fast. Incredible way to reset your system on many levels.

[@vllad74]

Poke in the shoulder...

[@tonyskeet4881]

Covid 19 and the Covid vaccines are the biggest medical scandal of all time and if you haven’t woken up to this by now I feel sorry for you because you are living in a bubble

[@dawnslipper]

Thanks Rhonda! The fountain of youth!

[@frikduplessis3869]

That is why I'm feeling happy after exercising 😅

[@brentmch]

Now for science to compare the right exercise protocols: the one mentioned in this study, and the High Intensity Protocols from "Body by Science" and the more recent book "Deep Fitness." The latter takes up much less time, achieves similar metabolic outcomes, plus builds the muscle to offset sacropenia. I know where I am investing and have the blood work to prove it. I am 70 years old.

[@robertmueller1406]

Attia: Zone 2 @ 4-5 times/week Rhonda: Zone 4 @ 4-5 times/week. Can we get some consensus here?

[@nickbamber268]

Too much zone 3, zone 4 causes sclerosis of the soft tissue, including the heart muscles.

[@servHis221]

What would be the recommended rest period for the 6x40 all out?

[@HarishKumar-lu6fd]

I believed in same, till my doctor said am doing a bit too much. So am actually a bit puzzled. Can you shed more light in context of hypertrophy of heart and resulting in LVDD ? A major cause of same is persistently pushing your heart to vigorous zone. Any vigorous exercise of a muscle will result in hypertrophy and however Muscles like lungs, liver, heart dont work better by hypertrophy or by increasing there size. Isn't flexibility is more required attribute than strength for such organs ?

[@bernob9770]

Very cool!

[@DayaluGauraDasa]

Can u do the norwegian 4 by 4 on a stationary bike

[@dawnkeckley7502]

The control group did basic yoga, balance training and weight training - not just yoga and stretching. The Norwegian training 4x4 method is: “four minutes at 95 percent of your maximal ability, followed by three minutes of active recovery, repeated four times.”

[@oolala53]

That Norwegian training thing? Yeah, that is not going to be what the average American ends up doing no matter how much BDNF or other good stuff it produces.

[@sk.n.9302]

Boxing does this. Totally drenched after workout.

[@robertpanetti4053]

Is this okay for someone who ahd a stent put in after having a heart attack 8 years ago? Thanks

[@DayaluGauraDasa]

I have a clubbed foot but am able to do most excersizes i dont do squats at the moment as im improving my stavility which is pretty good considering any advice woukd help

[@richardkrauss3582]

very confusing since up to now, we've heard, mostly from Peter Attia, how important zone 2 is for longevity. Now we're hearing how important zone 3 is. How about as a general rule stay active, do something that keeps you moving every day!

[@TRINIKING1976]

How does this exercise curriculum affect someone who had a heart attack, or goes into a-fib, not all the time, but sometimes, when working out? Or is there another path for us to take?

[@DayaluGauraDasa]

If so how? And if not does anyone know if it can be done at the gym if so how? And can it be done at home if so how?

[@chrisolson3240]

Hit those Burpees, your heart will thank you.

[@glenforde6558]

Weight lifting programs on large muscle groups has shown to increase lactate to a much higher degree than aerobic exercises.

[@reneirtaylor6653]

That is very true about them dropping dead in their 60s. However, I think we should factor in their food intake to maintain that bulk, supplement abuse, stress, and rest/recovery regime.

[@topgundoc01]

It would be very interesting to look at other signs of aging in other organs. Vigorous exercise has been shown to have benefits for heart aging but what about skin aging ? hair aging ? bone aging or osteoporosis ? what happens to biological signs of aging such as telomere length ? I'm convinced the effects are not limited to the heart. I've been training vigorously since I was a teenager and people usually think I look much younger than by chronological age. I've seen the same in my patients. I have patients who participate in vigorous activity in the 80s who look better than sedentary ones in their 40s. At Masters Track and Field competitions I participate in, most participant look and perform much better than you would expect for their age. I can't emphasize the benefits of vigorous physical activity enough. And by the way, hypertension is not a risk factor for cardiovascular disease; hypertension is a cardiovascular disease and it's risk factors are sedentary lifestyle, processed foods....