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Exercise IS THE LONGEVITY & LIFE BIOHACK So many people only think about exercise as a way to burn calories & look leaner, but exercise is SO much more than that Exercise lowers the risk of cardiovascular disease (CVD) & cancer independent of weight loss (PMIDs: 21673488, 31758975, &...

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Layne Norton, PhD

230,122 subscribers

30,966 views • 1 year ago •via X (Twitter)

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11 Comments

Nicholas Fabiano, MD's profile picture
Nicholas Fabiano, MD1 year ago

Exercise is not more effective than antidepressants. I’ve written an entire paper on this.

Arnold's profile picture
Arnold1 year ago

I've done nearly 20,000 workouts in my life, and I've seen what works for all levels. I created a free workout guide to show you what works, whether you're a beginner or advanced.

Josh Greentree | Strength For Life's profile picture
Josh Greentree | Strength For Life1 year ago

Movement is medicine and you’ll never be able to convince me otherwise.

Keto Grill & Bakery's profile picture
Keto Grill & Bakery1 year ago

a few people on here including @drmatthewnagra and @davidasinclair have suggested the effect on lifespan from exercise is actually pretty tiny

bobbyscaps.eth👺's profile picture
bobbyscaps.eth👺1 year ago

The key is having the ability to access movement through life.

A&Z MD's profile picture
A&Z MD1 year ago

It contributes to virtually everything that is beneficial for our health.

Josh Courage's profile picture
Josh Courage1 year ago

How do we collectively help people understand this? You and many others with decent influence are shouting it from the mountain tops, but shirtless fear mongering influencers are louder. And comforts are stronger to most than understanding the importance of strength training (and proper nutrition, hydration and sleep)

Algolete's profile picture
Algolete1 year ago

Benefits are nothing short of revolutionary when more understand the “minimal daily dose” pattern.

Andy's profile picture
Andy1 year ago

Good stuff. Is there good data on the rate of diminishing returns? At what point would one with limited time be better off for longevity through training their mind through intellectual pursuits like complex reading or puzzles or even meditation?

Gary Redmond's profile picture
Gary Redmond1 year ago

Wow 4 minutes that's crazy!!

Samurai's profile picture
Samurai1 year ago

Exercise also leads to much better sleep, right? At least for me, I tend to sleep much better after rigorous exercise.

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The amount of exercise you need to get massive benefits is surprisingly small Just 4 minutes of cumulative vigorous activity throughout the day was found to reduce cancer risk by ~20% How about 10 minutes? ~30% reduction Remember that next time you think to yourself "I don't have time to exercise" The benefits of short bursts of exercise are just too powerful to ignore
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The amount of exercise you need to get massive benefits is surprisingly small Just 4 minutes of cumulative vigorous activity throughout the day was found to reduce cancer risk by ~20% How about 10 minutes? ~30% reduction Remember that next time you think to yourself "I don't have time to exercise" The benefits of short bursts of exercise are just too powerful to ignore

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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board
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Just 1 minute of vigorous exercise is equivalent to 4 minutes of moderate activity (or 53 minutes of walking) for lowering all-cause mortality, according to a recent Biobank study For cardiovascular mortality, the difference was even larger 1 minute of vigorous exercise equates to 8 minutes of moderate-intensity exercise, or 73 minutes of walking It just goes to show... Vigorous-intensity physical activity is the best type of exercise you can do—across the board

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Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity
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Vigorous exercise is far more potent than current guidelines suggest In one large wearable-data study, 1 minute of vigorous activity appeared roughly comparable to: • 4 minutes of moderate exercise for all-cause mortality • 8 minutes of moderate exercise for cardiovascular mortality • 10 minutes of moderate exercise for type 2 diabetes risk Light activity required dramatically more time, often 100–200+ minutes depending on the outcome If you want the highest return on your exercise time, add intensity

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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
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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

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Physical activity doesn't have to be structured to be beneficial. Engaging in 4–9 minutes of vigorous movement per day is associated with a ~50% reduction in all-cause, CVD, and cancer mortality. These brief but high-intensity periods of movement are termed vigorous intermittent lifestyle physical activity or VILPA. Studies show the benefits can be equal to doing regular structured exercise. For example, women engaging in just 3 minutes per day of VILPA had a 45% lower risk of major cardiovascular events. The takeaway from these studies and others is clear - you can account for these brief bouts of movements in your total physical activity levels for the week. Every minute spent moving (if intense enough) counts toward your health.
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Physical activity doesn't have to be structured to be beneficial. Engaging in 4–9 minutes of vigorous movement per day is associated with a ~50% reduction in all-cause, CVD, and cancer mortality. These brief but high-intensity periods of movement are termed vigorous intermittent lifestyle physical activity or VILPA. Studies show the benefits can be equal to doing regular structured exercise. For example, women engaging in just 3 minutes per day of VILPA had a 45% lower risk of major cardiovascular events. The takeaway from these studies and others is clear - you can account for these brief bouts of movements in your total physical activity levels for the week. Every minute spent moving (if intense enough) counts toward your health.

Dr. Rhonda Patrick

114,804 views • 6 months ago

You can be sedentary even if you're active and meeting meeting exercise guidelines. The solution? "Exercise snacks" or taking opportunities to turn ordinary everyday situations like 'taking the stairs' and making them a form of vigorous, unstructured exercise. Even three to four minutes of daily vigorous physical activity were linked with a 25-30% drop in overall mortality risk in a study involving 25,000 people. Increasing this activity to around nine minutes daily further reduced cardiovascular mortality by nearly 50% and cancer mortality by 40%. Listen to Dr. Martin Gibala (Martin Gibala) explain the benefits of short bursts of highly vigorous physical activity.
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You can be sedentary even if you're active and meeting meeting exercise guidelines. The solution? "Exercise snacks" or taking opportunities to turn ordinary everyday situations like 'taking the stairs' and making them a form of vigorous, unstructured exercise. Even three to four minutes of daily vigorous physical activity were linked with a 25-30% drop in overall mortality risk in a study involving 25,000 people. Increasing this activity to around nine minutes daily further reduced cardiovascular mortality by nearly 50% and cancer mortality by 40%. Listen to Dr. Martin Gibala (Martin Gibala) explain the benefits of short bursts of highly vigorous physical activity.

Dr. Rhonda Patrick

202,462 views • 2 years ago

Aim for 10 minutes of vigorous exercise a day instead of 10,000 steps For most people, "vigorous" means exercising at around 80% or more of your maximum heart rate While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck And the data backs it up As one example: A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk These brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles Just 10 minutes of vigorous exercise a day It doesn't take much
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Aim for 10 minutes of vigorous exercise a day instead of 10,000 steps For most people, "vigorous" means exercising at around 80% or more of your maximum heart rate While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck And the data backs it up As one example: A new study found that performing 10 bodyweight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk These brief, intense bursts of activity, often called 'exercise snacks,' offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles Just 10 minutes of vigorous exercise a day It doesn't take much

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Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone
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Outside of exercise and nutrition, deliberate heat exposure is perhaps the most powerful longevity intervention In Finnish observational studies, sauna use 4–7x/week was linked to: • 63% lower risk of sudden cardiac death • 50% lower cardiovascular mortality • 40% lower all-cause mortality • 66% lower risk of dementia The mechanism overlaps with exercise: heat stress raises heart rate, improves vascular function, and mimics some effects of moderate-intensity cardio And when sauna is added after aerobic exercise, studies show greater improvements in VO2 max, blood pressure, and lipids than exercise alone

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Patrick Bet-David gets blown away when doctor reveals which type of exercise truly cuts your risk of premature death. DR. RHONDA PATRICK: “New data shows that if you’re doing vigorous-intensity exercise… for every one minute you do of that, if you’re wanting to lower all-cause mortality, you have to do four minutes of moderate intensity or an hour and a half of light.” PBD looked confused and stopped her to clarify what he had just heard. DR. PATRICK REITERATED: “So for every one minute of vigorous intensity is four minutes of moderate intensity. You have to do four minutes [of moderate exercise] to get [the same] all-cause mortality [benefits]. Light is an hour and a half.” PBD: “Stop it.” DR. RHONDA PATRICK: “That’s for all-cause mortality. Dying from all non-accidental causes. It gets better.” PBD: “Oh my god.” DR. RHONDA PATRICK: “If you’re wanting to prevent cardiovascular-related mortality, for every one minute of vigorous [exercise], okay, this is cycling, this is jogging, swimming, you have to do eight minutes of moderate intensity [to reap the same benefits]… So eight minutes of that. Or… the one- to two-hour range of light exercise. So that would be just walking around the house basically.”
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Patrick Bet-David gets blown away when doctor reveals which type of exercise truly cuts your risk of premature death. DR. RHONDA PATRICK: “New data shows that if you’re doing vigorous-intensity exercise… for every one minute you do of that, if you’re wanting to lower all-cause mortality, you have to do four minutes of moderate intensity or an hour and a half of light.” PBD looked confused and stopped her to clarify what he had just heard. DR. PATRICK REITERATED: “So for every one minute of vigorous intensity is four minutes of moderate intensity. You have to do four minutes [of moderate exercise] to get [the same] all-cause mortality [benefits]. Light is an hour and a half.” PBD: “Stop it.” DR. RHONDA PATRICK: “That’s for all-cause mortality. Dying from all non-accidental causes. It gets better.” PBD: “Oh my god.” DR. RHONDA PATRICK: “If you’re wanting to prevent cardiovascular-related mortality, for every one minute of vigorous [exercise], okay, this is cycling, this is jogging, swimming, you have to do eight minutes of moderate intensity [to reap the same benefits]… So eight minutes of that. Or… the one- to two-hour range of light exercise. So that would be just walking around the house basically.”

The Vigilant Fox 🦊

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Your 30-minute walk isn’t covering your health bases Here’s what the data actually shows: 1) 30 minutes of vigorous exercise delivers similar mortality benefits to hours of leisurely walking 2) Moderate activity is good, but it’s far less efficient per minute 3) Vigorous exercise doesn’t mean the gym 4) Climbing stairs fast enough to feel slightly breathless counts 5) These short bursts are called Vigorous Intermittent Lifestyle Physical Activity (VILPA) 6) Even brief bursts improve glucose control and reduce inflammation 7) In women, vigorous movement can partially offset estrogen-related metabolic decline If you can move with intent for short moments, vigorous exercise is already in your day. You don’t need more time. You need more intensity.
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125,255 views • 6 months ago

What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits
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What if simply sitting in a sauna could supercharge the benefits of exercise? Dr. Jari Laukkanen’s research shows that people who exercise and use the sauna have lower a all-cause mortality than those who only exercise Even more compelling? Studies reveal that adding sauna sessions to aerobic exercise boosts cardiorespiratory fitness beyond exercise alone The optimal dose: At least two sessions per week for benefits, with four or more linked to a staggering 40–50% drop in cardiovascular and all-cause mortality And the best part? You don’t need extreme heat—just 175°F for 20 minutes is enough to unlock powerful benefits

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462,748 views • 1 year ago

People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way
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People who engaged in 1-2 minutes of vigorous-intensity exercise 3 times per day had a: • ~40 reduction in all-cause and cancer-related mortality • ~50% reduction in cardiovascular-related morality Just 1-2 minutes 3 times per day That's all it takes It doesn't take a lot to move the needle in a big way

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The antidepressant effects of exercise are comparable to SSRIs One study found the following... Men with major depressive disorder or general anxiety disorder did two 25-minute resistance training sessions/week for 8 weeks Here's what happened: Depression symptoms improved with an effect size of 1.7 For some background • 0.2 is a small effect size • 0.5 is modest • Anything >0.8 is large 1.7 is MASSIVE (SSRIs have an effect size 0.3-0.8)
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The antidepressant effects of exercise are comparable to SSRIs One study found the following... Men with major depressive disorder or general anxiety disorder did two 25-minute resistance training sessions/week for 8 weeks Here's what happened: Depression symptoms improved with an effect size of 1.7 For some background • 0.2 is a small effect size • 0.5 is modest • Anything >0.8 is large 1.7 is MASSIVE (SSRIs have an effect size 0.3-0.8)

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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?

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219,730 views • 1 year ago

Your Kids Don’t Eat too Many Calories… IT’S THE CARBS! This video is from Jason Whittrock where he is demonstrating that continuous glucose monitor shows a glucose increase in response to eating chicken nuggets In the least shocking news of 2025 thus far… they chicken nuggets increase blood glucose Big deal He claims kids aren’t eating too many calories, implying that it is the carbs that are the problem. He claims that kids aren’t eating too many calories because obesity affects poor families more, trying to imply that poor kids must eat less calories because they have less money… BUT WHAT DOES THE DATA ACTUALLY SAY????? Oh well look at that, poor families actually eat MORE calories compared to middle class & upper class families (PMIDs: 26809142, 27994148, & 31082447) OOPSIE! Guess he either didn’t bother to look up the actual research data or knew about it & didn’t care As for carbs causing obesity, this has been debunked many times over. In a large meta-analysis of controlled feeding studies that equated calories & protein but varied carbohydrate & fat intake, researchers found that people in high carb/low fat diets actually lost slightly MORE body fat than people following low carb high fat diets (about 16g more body fat loss per day… not a huge difference) PMID: 28193517. These results have even been demonstrated with huge differences in carb intake (over 300g per day vs. ketogenic diet) & insulin release (PMID: 27385608) While I agree with Jason that chicken nuggets probably aren’t the best nutritional choice, it’s not because they have breading, it’s because they tend to be high in calories overall. Sorry Jason, calories mattercise Makes You Smarter It seems like every day, new data is emerging demonstrating that the benefits of exercise extend far beyond the physical & go well into the mental space of the brain. Research has shown exercise can improve symptoms of depression, schizophrenia, bi-polar, & anxiety but more research is also demonstrating that exercise can enhance cognitive performance in healthy people This is highlighted by a new meta-analysis demonstrating that exercise of various forms improved academic performance in college students (PMID: 39310016). While the mechanisms behind the way this works still need to be further elucidated, we are starting to discover more & more that what happens in the body affects the mind & what happens in the mind affects the body. In the reverse direction, we see psychological stress associated with greater pain sensitivity, autoimmune disorders, cardiovascular disease, cancer, and all cause mortality (PMIDs: 31568044, 32983091, 18371552, 34830968, & 27407085) E]]] want to take care of your body, take care of your mind.]
3:15

Your Kids Don’t Eat too Many Calories… IT’S THE CARBS! This video is from Jason Whittrock where he is demonstrating that continuous glucose monitor shows a glucose increase in response to eating chicken nuggets In the least shocking news of 2025 thus far… they chicken nuggets increase blood glucose Big deal He claims kids aren’t eating too many calories, implying that it is the carbs that are the problem. He claims that kids aren’t eating too many calories because obesity affects poor families more, trying to imply that poor kids must eat less calories because they have less money… BUT WHAT DOES THE DATA ACTUALLY SAY????? Oh well look at that, poor families actually eat MORE calories compared to middle class & upper class families (PMIDs: 26809142, 27994148, & 31082447) OOPSIE! Guess he either didn’t bother to look up the actual research data or knew about it & didn’t care As for carbs causing obesity, this has been debunked many times over. In a large meta-analysis of controlled feeding studies that equated calories & protein but varied carbohydrate & fat intake, researchers found that people in high carb/low fat diets actually lost slightly MORE body fat than people following low carb high fat diets (about 16g more body fat loss per day… not a huge difference) PMID: 28193517. These results have even been demonstrated with huge differences in carb intake (over 300g per day vs. ketogenic diet) & insulin release (PMID: 27385608) While I agree with Jason that chicken nuggets probably aren’t the best nutritional choice, it’s not because they have breading, it’s because they tend to be high in calories overall. Sorry Jason, calories mattercise Makes You Smarter It seems like every day, new data is emerging demonstrating that the benefits of exercise extend far beyond the physical & go well into the mental space of the brain. Research has shown exercise can improve symptoms of depression, schizophrenia, bi-polar, & anxiety but more research is also demonstrating that exercise can enhance cognitive performance in healthy people This is highlighted by a new meta-analysis demonstrating that exercise of various forms improved academic performance in college students (PMID: 39310016). While the mechanisms behind the way this works still need to be further elucidated, we are starting to discover more & more that what happens in the body affects the mind & what happens in the mind affects the body. In the reverse direction, we see psychological stress associated with greater pain sensitivity, autoimmune disorders, cardiovascular disease, cancer, and all cause mortality (PMIDs: 31568044, 32983091, 18371552, 34830968, & 27407085) E]]] want to take care of your body, take care of your mind.]

Layne Norton, PhD

26,140 views • 1 year ago

30 minutes of vigorous-intensity exercise induces more autophagy than a 16-hour overnight fast Fed or fasted state for the exercise, doesn't matter Yet another benefit of hard exercise to add to the list Go get after it
1:06

30 minutes of vigorous-intensity exercise induces more autophagy than a 16-hour overnight fast Fed or fasted state for the exercise, doesn't matter Yet another benefit of hard exercise to add to the list Go get after it

FoundMyFitness Clips

228,954 views • 1 year ago

Physical activity releases feel-good chemicals in your brain and can reduce symptoms of depression and anxiety. Check out the benefits of exercise for mental health 🏃‍♀️🧠
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Physical activity releases feel-good chemicals in your brain and can reduce symptoms of depression and anxiety. Check out the benefits of exercise for mental health 🏃‍♀️🧠

Mental Health Foundation

30,033 views • 2 years ago

'If you could have exercise a pill it would be hailed as a miracle drug' Olympic champion Sir Chris Hoy, who has prostate cancer, and Mel Erwin who is living with stage four lung cancer, spoke to #BBCBreakfast about the benefits of exercise in the treatment of cancer
1:18

'If you could have exercise a pill it would be hailed as a miracle drug' Olympic champion Sir Chris Hoy, who has prostate cancer, and Mel Erwin who is living with stage four lung cancer, spoke to #BBCBreakfast about the benefits of exercise in the treatment of cancer

BBC Breakfast

143,094 views • 1 year ago

Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees
2:02

Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees

FoundMyFitness Clips

154,303 views • 5 months ago