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Avoid high intensity exercise 4 hours before sleep

Bryan Johnson

1,151,585 subscribers

165,404 views • 11 months ago •via X (Twitter)

Health & Wellness

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10 Comments

Wolfonaire🦇11 months ago

what if true immortality lies beyond biology—in cosmic forces like gravity, planetary alignments, and electromagnetic resonances influencing epigenetics and consciousness or their balance? Drawing from Ayurveda’s Kaya Kalpa and Ojas for body transformation and life essence, Yoga,Meditation & herbs/psychedelics,how might integrating these universal rhythms unlock transcendent?☯️ 💬what’s your thoughts on immortality ?➡️ @bryan_johnson @anishmohammed @paulkhls @pumpdotscience @BioProtocol

drfunk11 months ago

I'm aware of this therefore I stopped excersising altogether. I'm up to 280lbs now but I sleep like a baby.

Simon11 months ago

Been following this rule for a month now. Game changer for sleep stats.

EDDY V11 months ago

im willing to bet latina backshots add 6 minutes per pump

FD11 months ago

I have a day job

5G11 months ago

Na

betaplux11 months ago

What about Sauna late at night? Is this considered high intensity?

Chalise11 months ago

whats the best time if you can't afford to do it morning?

Felipe Dantas11 months ago

Any advice for people who can’t move the hour of exercise due to the event like soccer player?

neppah ti tel ♡11 months ago

high intensity workouts in the morning only

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I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

I advocate for high-intensity exercise in part due to its brain benefits, which primarily stem from lactate. Lactate fuels the brain & muscles (not causing fatigue or soreness, as once thought) and activates growth factors and neurotransmitters. BDNF, dubbed "Miracle-Gro for the brain," enhances neurogenesis and neuroplasticity, forming and rewiring the connections between neurons. Norepinephrine and serotonin, produced during (especially vigorous) exercise, boost focus, attention, motivation, and mood for several hours or more post-workout. Lower-intensity exercise has several health benefits, but nothing comes close to high-intensity exercise if you're looking for a short- or long-term cognitive boost.

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70,884 views • 9 months ago

High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted

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~40% of people who engage in moderate-intensity exercise (zone 2) for ~2.5 hours/week don't experience VO2 max improvements For the average committed exerciser, the best way to improve your VO2 max is with vigorous-intensity exercise

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If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

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267,457 views • 5 months ago

How to increase insulin sensitivity: 1) Exercise 2) Get proper sleep On the second point, if you sleep-deprive someone to 4-5 hours/night... You see a 50% reduction in their ability to dispose of glucose!

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Dr Rhonda Patrick on the benefits of brief, even 10 minutes, of high intensity exercise on cognitive function, including impulse control. Dr. Rhonda Patrick

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Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

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