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Exercise doesn’t just build muscle—it rewrites how a critical hormone, IGF-1, functions in the body Instead of circulating freely in ways that could fuel harmful cell growth, exercise redirects IGF-1 to where it matters most: your muscles and brain This shift promotes muscle repair, boosts neurogenesis (the growth of...

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FoundMyFitness Clips

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30,000 views • 1 year ago •via X (Twitter)

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Aerobic exercise after intense resistance training promotes recovery and reduces soreness by increasing blood circulation and triggering growth and repair factors. This synergy results from the physiological advantages of aerobic exercise, primarily through improved blood circulation. This boosts oxygen and nutrient delivery to muscles for repair and growth, and aids in removing metabolic byproducts like lactic acid, reducing post-exercise soreness. Aerobic exercise not only facilitates muscle recovery through improved blood flow and nutrient delivery but also triggers the release of crucial biochemical agents like IGF-1 and BDNF, both vital for muscle repair.
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Aerobic exercise after intense resistance training promotes recovery and reduces soreness by increasing blood circulation and triggering growth and repair factors. This synergy results from the physiological advantages of aerobic exercise, primarily through improved blood circulation. This boosts oxygen and nutrient delivery to muscles for repair and growth, and aids in removing metabolic byproducts like lactic acid, reducing post-exercise soreness. Aerobic exercise not only facilitates muscle recovery through improved blood flow and nutrient delivery but also triggers the release of crucial biochemical agents like IGF-1 and BDNF, both vital for muscle repair.

Dr. Rhonda Patrick

162,624 views • 2 years ago

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life
3:41

Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life

FoundMyFitness Clips

30,546 views • 1 year ago

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain
1:17

Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region This effect is linked to lactate, a byproduct of exercise that fuels brain function and triggers BDNF, a protein that helps grow and protect neurons Regular physical activity isn’t just good for the body—it’s essential for a sharper brain

FoundMyFitness Clips

92,901 views • 1 year ago

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain
1:28

Exercise doesn’t just slow brain aging, it can reverse it In a year-long trial, older adults who did aerobic exercise (~65–70% max heart rate, 3x/week for 30 minutes) increased hippocampal volume by about 2%, instead of the usual 1–2% yearly shrinkage This net gain reflects neurogenesis driven in part by higher BDNF, a key protein that supports the growth and survival of new neurons The same group also showed improvements in learning and memory, underscoring how powerful regular physical activity is for the aging brain

FoundMyFitness Clips

35,490 views • 6 months ago

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable
1:22

The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable

FoundMyFitness Clips

23,729 views • 1 year ago

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control
4:17

High-intensity exercise is one of the most reliable ways to sharpen your brain on demand When you push past ~80–85% of your max heart rate, your muscles pump out lactate, which shuttles into the brain and acts as both fuel and a powerful signal There, lactate boosts brain-derived neurotrophic factor (BDNF), driving neurogenesis, learning, and neuroplasticity in regions like the hippocampus The same lactate surge also raises serotonin and norepinephrine, improving mood, focus, and impulse control

FoundMyFitness Clips

57,226 views • 5 months ago

Another fun (and active!) series of experiments on our fram2 mission. Project: Efficient Exercise 💪🏻 Question: How can we a) shorten necessary exercise time and b) develop a portable device for use in space? Fun facts: - We tested blood flow restriction (BFR) training with a compact resistance device - BFR limits blood return from muscles, simulating high-load workouts using much lighter weights - This causes micro-damage in muscle tissue (similar to regular intense exercise) triggering growth and repair - In microgravity, regular exercise is essential to prevent muscle atrophy and bone density loss - Astronauts currently exercise 2+ hours a day - our goal is to reduce that without losing benefits. - The tested device is lightweight, portable, and could save valuable time and space onboard missions Institutes: Northumbria University, Sheffield Hallam University Find the full list of projects here: #fram2 Music creds: jiglr - Lapse
0:43

Another fun (and active!) series of experiments on our fram2 mission. Project: Efficient Exercise 💪🏻 Question: How can we a) shorten necessary exercise time and b) develop a portable device for use in space? Fun facts: - We tested blood flow restriction (BFR) training with a compact resistance device - BFR limits blood return from muscles, simulating high-load workouts using much lighter weights - This causes micro-damage in muscle tissue (similar to regular intense exercise) triggering growth and repair - In microgravity, regular exercise is essential to prevent muscle atrophy and bone density loss - Astronauts currently exercise 2+ hours a day - our goal is to reduce that without losing benefits. - The tested device is lightweight, portable, and could save valuable time and space onboard missions Institutes: Northumbria University, Sheffield Hallam University Find the full list of projects here: #fram2 Music creds: jiglr - Lapse

Rabea Rogge

27,046 views • 1 year ago

Research suggests that up to 40% of cancer cases could be prevented through lifestyle changes. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. Today’s interview features Dr. Kerry Courneya. With over 600 peer-reviewed studies, he is one of the most influential figures in exercise oncology. Even if you aren't someone who has personally experienced cancer in one form or another, you need to watch this episode. Episode 99 is Available now on X, YouTube, Spotify, and Apple Podcasts. Chapters: 0:00 - Introduction 1:47 - Why exercise should be effortful 2:33 - How to meaningfully reduce risk of cancer 6:22 - What type of exercise is best? 7:59 - How exercise reduces risk—even for smokers and the obese 10:48 - Weekend-only exercise 13:49 - 150 vs. 300 minutes per week (more is better—up to a point) 16:03 - Why pre-diagnosis exercise matters 19:09 - Why resilience to cancer treatment starts with exercise 21:01 - Why low muscle mass drives cancer death 23:58 - Why BMI fails to measure true obesity 27:51 - Why daily activity isn't enough (structured exercise matters) 29:34 - Breaking up sedentary time—do ‘exercise snacks’ help? 31:50 - Supplements vs. exercise 32:32 - Where exercise fits with chemo and immunotherapy 35:30 - Why rest is not the best medicine 41:20 - Aerobic vs. resistance 42:13 - How weight training improves 'chemo completion' 44:41 - Why exercise creates vulnerability in cancer cells (limitations do apply) 47:09 - Why exercise might be crucial for tumor elimination 53:03 - Why cardio may be better at clearing tumor cells 56:18 - When cancer spreads quickly—and when it doesn't 57:43 - Why liquid biopsies may prevent over-treatment 1:02:56 - Exercise-sensitive vs. exercise-resistant cancers 1:06:06 - Prostate cancer therapy—why strength training matters 1:08:10 - When exercise is the only therapy—does it work? 1:09:26 - Why HIIT reduces PSA in prostate cancer 1:11:40 - Avoiding overtreatment—can exercise buy you time? 1:12:00 - Why high-intensity exercise boosts anti-cancer biology 1:13:11 - Turning a diagnosis into a wake-up call 1:16:11 - Why oncologists are rethinking exercise 1:18:50 - Why exercise eases anxiety about cancer—proven psychological benefits 1:25:00 - Before, during, and after treatment 1:27:02 - Why exercise is unique among cancer therapies 1:28:16 - Why cancer patients stop exercising—the risky mistake almost everyone makes 1:30:41 - How to get sedentary cancer patients exercising (realistically) 1:33:15 - The $1 million case for including exercise 1:34:56 - Why recurrence trials haven't convinced doctors—yet 1:37:36 - The bottom-line message 1:37:55 - The myth of a cancer panacea (exercise included) 1:44:07 - What's the best $50 investment for staying active? 1:44:40 - Only 15 minutes per day—what’s the best anti-cancer exercise?
1:48:23

Research suggests that up to 40% of cancer cases could be prevented through lifestyle changes. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. Today’s interview features Dr. Kerry Courneya. With over 600 peer-reviewed studies, he is one of the most influential figures in exercise oncology. Even if you aren't someone who has personally experienced cancer in one form or another, you need to watch this episode. Episode 99 is Available now on X, YouTube, Spotify, and Apple Podcasts. Chapters: 0:00 - Introduction 1:47 - Why exercise should be effortful 2:33 - How to meaningfully reduce risk of cancer 6:22 - What type of exercise is best? 7:59 - How exercise reduces risk—even for smokers and the obese 10:48 - Weekend-only exercise 13:49 - 150 vs. 300 minutes per week (more is better—up to a point) 16:03 - Why pre-diagnosis exercise matters 19:09 - Why resilience to cancer treatment starts with exercise 21:01 - Why low muscle mass drives cancer death 23:58 - Why BMI fails to measure true obesity 27:51 - Why daily activity isn't enough (structured exercise matters) 29:34 - Breaking up sedentary time—do ‘exercise snacks’ help? 31:50 - Supplements vs. exercise 32:32 - Where exercise fits with chemo and immunotherapy 35:30 - Why rest is not the best medicine 41:20 - Aerobic vs. resistance 42:13 - How weight training improves 'chemo completion' 44:41 - Why exercise creates vulnerability in cancer cells (limitations do apply) 47:09 - Why exercise might be crucial for tumor elimination 53:03 - Why cardio may be better at clearing tumor cells 56:18 - When cancer spreads quickly—and when it doesn't 57:43 - Why liquid biopsies may prevent over-treatment 1:02:56 - Exercise-sensitive vs. exercise-resistant cancers 1:06:06 - Prostate cancer therapy—why strength training matters 1:08:10 - When exercise is the only therapy—does it work? 1:09:26 - Why HIIT reduces PSA in prostate cancer 1:11:40 - Avoiding overtreatment—can exercise buy you time? 1:12:00 - Why high-intensity exercise boosts anti-cancer biology 1:13:11 - Turning a diagnosis into a wake-up call 1:16:11 - Why oncologists are rethinking exercise 1:18:50 - Why exercise eases anxiety about cancer—proven psychological benefits 1:25:00 - Before, during, and after treatment 1:27:02 - Why exercise is unique among cancer therapies 1:28:16 - Why cancer patients stop exercising—the risky mistake almost everyone makes 1:30:41 - How to get sedentary cancer patients exercising (realistically) 1:33:15 - The $1 million case for including exercise 1:34:56 - Why recurrence trials haven't convinced doctors—yet 1:37:36 - The bottom-line message 1:37:55 - The myth of a cancer panacea (exercise included) 1:44:07 - What's the best $50 investment for staying active? 1:44:40 - Only 15 minutes per day—what’s the best anti-cancer exercise?

Dr. Rhonda Patrick

219,784 views • 1 year ago

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline
0:53

Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF levels help your brain stay youthful by promoting neuron growth, improving memory, and protecting against cognitive decline

FoundMyFitness Clips

21,495 views • 11 months ago

Building bigger leg muscles isn’t just about strength or aesthetics — it’s one of the most direct ways to upgrade your brain. 🧠 Your legs contain the largest muscles in your body, and when you train them with real intensity, you trigger hormonal, metabolic, and neurological changes that influence how your brain functions and ages.
0:53

Building bigger leg muscles isn’t just about strength or aesthetics — it’s one of the most direct ways to upgrade your brain. 🧠 Your legs contain the largest muscles in your body, and when you train them with real intensity, you trigger hormonal, metabolic, and neurological changes that influence how your brain functions and ages.

Cardio Arena

31,046 views • 7 months ago

High-intensity exercise can help fight cancer It doesn’t just burn calories—it "stirs the biological soup," triggering powerful changes in the body that reduce cancer risk By flooding the bloodstream with immune cells, lowering cancer-fueling hormones like insulin and IGF, and ramping up anti-inflammatory markers, intense workouts create a hostile environment for cancer to develop The harder you push, the stronger the protective effect
1:09

High-intensity exercise can help fight cancer It doesn’t just burn calories—it "stirs the biological soup," triggering powerful changes in the body that reduce cancer risk By flooding the bloodstream with immune cells, lowering cancer-fueling hormones like insulin and IGF, and ramping up anti-inflammatory markers, intense workouts create a hostile environment for cancer to develop The harder you push, the stronger the protective effect

FoundMyFitness Clips

124,525 views • 1 year ago

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (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 Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at
1:00:27

Vigorous exercise improves cognition and delays brain aging. Exercise causes muscles to produce lactate, which travels to the brain, triggering the production of neurotransmitters like norepinephrine and neurotrophic factors like BDNF. New episode on why we should incorporate more vigorous exercise into our routine. TIMESTAMPS: (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 Get the 9-page companion guide "The Cognitive Enhancement Blueprint" at

Dr. Rhonda Patrick

530,847 views • 2 years ago

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience
2:27

If you want to protect and enhance your brain, regular vigorous exercise is as close to a miracle drug as it gets When you work out hard, lactate floods across the blood-brain barrier, increasing the production of serotonin and norepinephrine These neurotransmitters are crucial for mood, focus, and impulse control Lactate also increases levels of brain-derived neurotrophic factor (BDNF)—an essential growth factor for neurogenesis, memory improvement, and emotional resilience

FoundMyFitness Clips

24,168 views • 1 year ago

Exercise isn't just good for preventing cancer—it can literally help kill cancer cells Intense physical activity dramatically increases blood flow and shear stress in your blood vessels, a mechanical force powerful enough to destroy circulating tumor cells By disrupting their ability to spread and form deadly metastases, exercise directly enhances survival and protects against cancer recurrence In fact, one study found exercising patients had a 40% lower risk of recurrence and 63% reduction in mortality
4:42

Exercise isn't just good for preventing cancer—it can literally help kill cancer cells Intense physical activity dramatically increases blood flow and shear stress in your blood vessels, a mechanical force powerful enough to destroy circulating tumor cells By disrupting their ability to spread and form deadly metastases, exercise directly enhances survival and protects against cancer recurrence In fact, one study found exercising patients had a 40% lower risk of recurrence and 63% reduction in mortality

FoundMyFitness Clips

32,275 views • 1 year ago

The most important muscle to train? Legs. A decade long study on twin found those with stronger leg power showed significantly better cognitive function They were better at thinking, learning, and remembering. Muscles aren't simple tools for movement but also one of the most active endocrine organs in the body. When you build large muscles like your thighs, you aren’t just burning calories but also sending powerful signals. Contracting muscles release special proteins called myokines, which travel through your bloodstream. They reduce inflammation, improve how your body uses insulin, and encourage the growth of new brain cells.
0:22

The most important muscle to train? Legs. A decade long study on twin found those with stronger leg power showed significantly better cognitive function They were better at thinking, learning, and remembering. Muscles aren't simple tools for movement but also one of the most active endocrine organs in the body. When you build large muscles like your thighs, you aren’t just burning calories but also sending powerful signals. Contracting muscles release special proteins called myokines, which travel through your bloodstream. They reduce inflammation, improve how your body uses insulin, and encourage the growth of new brain cells.

Dr. Mansafa Bepari

15,754 views • 7 months ago

I sat down with neurophysiologist Louisa Nicola and she said something I didn’t expect. Lifting heavy weights does a lot more than just affectt your body - it changes your brain. When you train at around 80% of your max, your muscles release chemicals that cross into your brain and trigger growth in the hippocampus - the part responsible for memory. Here's the moment she explained it 👇🏾
3:32

I sat down with neurophysiologist Louisa Nicola and she said something I didn’t expect. Lifting heavy weights does a lot more than just affectt your body - it changes your brain. When you train at around 80% of your max, your muscles release chemicals that cross into your brain and trigger growth in the hippocampus - the part responsible for memory. Here's the moment she explained it 👇🏾

Steven Bartlett

345,805 views • 4 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
2:20

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

FoundMyFitness Clips

54,126 views • 1 year ago