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Regular sauna use (4–7x weekly) is associated with a 50% lower cardiovascular-related mortality and a 40% lower all-cause mortality These benefits occur because heat exposure from sauna use closely mimics the physiological effects of moderate-intensity aerobic exercise Similar to a workout, sauna sessions raise your heart rate, boost core... show more

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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

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

FoundMyFitness Clips

119,607 görüntüleme • 4 ay önce

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

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

FoundMyFitness Clips

462,748 görüntüleme • 1 yıl önce

Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

Using a sauna simulates many of the benefits of aerobic exercise Like a workout, it increases heart rate, raises core temperature, and helps regulate blood pressure afterward While it’s no substitute for regular exercise, sauna bathing can aid training and offer a powerful option for those unable to exercise, such as the elderly or those in recovery

FoundMyFitness Clips

44,075 görüntüleme • 1 yıl önce

Sauna bathing 4-7 times per week can dramatically improve your healthspan Regular use is associated with reduced risk of: • Hypertension • Dementia-related death • Respiratory-related death • Cardiovascular-related death Plus, lower all-cause mortality And the benefits are dose-dependent—the more frequent the use, the more robust the effect If you don't have access to a sauna, hot baths/jacuzzis (~104°F) provide similar benefits

Sauna bathing 4-7 times per week can dramatically improve your healthspan Regular use is associated with reduced risk of: • Hypertension • Dementia-related death • Respiratory-related death • Cardiovascular-related death Plus, lower all-cause mortality And the benefits are dose-dependent—the more frequent the use, the more robust the effect If you don't have access to a sauna, hot baths/jacuzzis (~104°F) provide similar benefits

FoundMyFitness Clips

30,123 görüntüleme • 1 yıl önce

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

Regular sauna use is associated with powerful reductions in dementia risk and overall mortality A 20-year Finnish study (~2,000 people) found: • 2–3 sauna sessions/week → 24% lower all-cause mortality • 4–7 sessions/week → 40% lower all-cause mortality • 4–7 sessions/week → 66% lower dementia risk, 65% lower Alzheimer’s risk In other words: the more frequent the sauna use, the more robust the effect

FoundMyFitness Clips

91,444 görüntüleme • 1 yıl önce

Joe Rogan talks about a fascinating Finnish study that found some pretty insane benefits associated with regular sauna use. According to the study, people that used the sauna 4 to 7 times a week, had a 40% decrease in all cause mortality... compared to those using it only once per week. The study also found associations with a lower risk of cardiovascular death, with longer sauna sessions (20 minutes or more), associated with even greater cardiovascular benefits. cc:

Joe Rogan talks about a fascinating Finnish study that found some pretty insane benefits associated with regular sauna use. According to the study, people that used the sauna 4 to 7 times a week, had a 40% decrease in all cause mortality... compared to those using it only once per week. The study also found associations with a lower risk of cardiovascular death, with longer sauna sessions (20 minutes or more), associated with even greater cardiovascular benefits. cc:

Joe Rogan Podcast News

77,812 görüntüleme • 13 gün önce

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

Regular sauna bathing might be one of the most powerful (and overlooked) tools for cardiovascular health In Finnish data from Dr. Jari Laukkanen’s group, men who used the sauna 2–3 times per week had ~22% lower risk of sudden cardiac death vs. once weekly (at 4–7 times per week, that risk was ~63% lower) Sauna use also lowered all-cause mortality (24% lower at 2–3x/week, ~40% lower at 4–7x/week) and cardiovascular mortality (~50% lower at 4–7x/week), with similar dose-dependent reductions in stroke and hypertension Optimal parameters: ~174–179°F sauna, 20–30% humidity, about 20 minutes per session, at least 2–3x/week (with 4–7/week giving the biggest benefits)

FoundMyFitness Clips

670,288 görüntüleme • 8 ay önce

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

Sauna benefits appear to be dose-dependent The more frequent the sauna use, the more robust the effect Dr. Jari Laukkanen's observational research found that 4–7 sauna sessions per week, 20 minutes each at 174–194°F, were linked to a: • 40% lower all-cause mortality • 50% lower cardiovascular mortality • 63% lower risk of sudden cardiac death At 2–3 sessions per week, the all-cause benefit shrinks to ~24% For the strongest cardiovascular signal, the target appears to be 4+ sessions per week, at least 20 minutes each, at ~174°F+

FoundMyFitness Clips

116,199 görüntüleme • 4 ay önce

Sauna 4+ times per week can cut your risk of dying from a cardiovascular event by about 50%. Andrew Huberman explained this on Lex Fridman’s podcast. Using traditional saunas (80–100°C for ~30 minutes), the benefits increase with frequency: twice a week gives a solid reduction, but four or more times per week is where the data gets really impressive. A large 2015 Finnish study (Laukkanen et al., JAMA Internal Medicine) following 2,315 middle-aged men for ~21 years found that, compared to sauna once per week: - 2–3 times/week → 27% lower cardiovascular mortality - 4–7 times/week → 50% lower cardiovascular mortality (and 40% lower all-cause mortality) These associations held after adjusting for multiple confounders. It’s one of the most compelling lifestyle habits with strong observational data behind it. Have you incorporated sauna use into your routine? How often, and have you noticed any benefits?

Sauna 4+ times per week can cut your risk of dying from a cardiovascular event by about 50%. Andrew Huberman explained this on Lex Fridman’s podcast. Using traditional saunas (80–100°C for ~30 minutes), the benefits increase with frequency: twice a week gives a solid reduction, but four or more times per week is where the data gets really impressive. A large 2015 Finnish study (Laukkanen et al., JAMA Internal Medicine) following 2,315 middle-aged men for ~21 years found that, compared to sauna once per week: - 2–3 times/week → 27% lower cardiovascular mortality - 4–7 times/week → 50% lower cardiovascular mortality (and 40% lower all-cause mortality) These associations held after adjusting for multiple confounders. It’s one of the most compelling lifestyle habits with strong observational data behind it. Have you incorporated sauna use into your routine? How often, and have you noticed any benefits?

Camus

32,625 görüntüleme • 3 ay önce

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Using the sauna after aerobic exercise improves VO₂ max more than training alone. People who performed 30 minutes of cycling and then sat in a sauna for ~15 minutes afterward saw greater gains in their VO₂ max after 8 weeks of training compared to those who did the workout without sauna. There’s also emerging evidence for strength training, with studies showing greater increases in markers of anabolic signaling associated with muscle growth with post-exercise heat exposure. The sauna has several health benefits. But it's also a powerful tool to amplify the body's adaptations to both endurance and strength training. Clip from my recent appearance on Thomas DeLauer

Dr. Rhonda Patrick

1,038,521 görüntüleme • 6 ay önce

Exercise can lower your blood pressure as effectively as medication A meta-analysis of randomized controlled trials found that 20-60 minutes of moderate to vigorous activity, 3-4 days a week, over just 6 weeks, can yield antihypertensive effects comparable to drugs The key is effort and consistency—no shortcuts here And if you’re willing to put in the work, the benefits of exercise go far beyond just lowering your blood pressure

Exercise can lower your blood pressure as effectively as medication A meta-analysis of randomized controlled trials found that 20-60 minutes of moderate to vigorous activity, 3-4 days a week, over just 6 weeks, can yield antihypertensive effects comparable to drugs The key is effort and consistency—no shortcuts here And if you’re willing to put in the work, the benefits of exercise go far beyond just lowering your blood pressure

FoundMyFitness Clips

33,856 görüntüleme • 1 yıl önce

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.”

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 🦊

990,621 görüntüleme • 7 ay önce

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

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 görüntüleme • 8 ay önce

Just ~9 minutes per day of vigorous movement has been linked to 40% lower cancer mortality, 40% lower all-cause mortality, and 50% lower cardiovascular mortality These are short bursts of vigorous activity Anything that gets your heart rate up Perhaps most striking, these benefits showed up in people who didn’t identify as exercisers Sprinting up the stairs, a quick set of bodyweight squats, jumping jacks, chasing the dog, burpees... it all counts The body responds to intensity, even when it comes in tiny bursts

Just ~9 minutes per day of vigorous movement has been linked to 40% lower cancer mortality, 40% lower all-cause mortality, and 50% lower cardiovascular mortality These are short bursts of vigorous activity Anything that gets your heart rate up Perhaps most striking, these benefits showed up in people who didn’t identify as exercisers Sprinting up the stairs, a quick set of bodyweight squats, jumping jacks, chasing the dog, burpees... it all counts The body responds to intensity, even when it comes in tiny bursts

FoundMyFitness Clips

27,454 görüntüleme • 3 ay önce

New presentation! At the recent CrossFit for Health Summit, I discussed how sedentary living is a disease that accelerates the aging process! However, engaging in vigorous physical activities and resistance training can stave off many aspects of aging down to the cellular level. Given that CrossFit has become almost synonymous with the intense, demanding workouts central to our discussion, the venue provided an ideal audience for exploring the profound impacts of this fitness approach. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps 00:00 - The consequences of high fitness in life years added 02:47 - The simple math of 45 days of life extension 02:54 - VO2 max for longevity — is there an upper limit? 03:52 - Adverse effects of poor cardiovascular fitness 04:32 - Why zone 2 training may not improve VO2 max 05:47 - Protocols for improving VO2 max 06:50 - How to estimate VO2 max in 12 minutes 07:47 - Reversing 20 years of heart aging 10:21 - Blood pressure benefits of vigorous exercise 10:51 - The role of blood pressure in dementia 11:09 - BDNF brain benefits of high-intensity exercise 11:46 - Signaling role of lactate production by muscle 13:54 - How exercise improves focus & attention 14:45 - Protocols for maximizing BDNF from training 15:04 - Anti-cancer effects of vigorous exercise 15:52 - Why shear stress kills circulating tumor cells 16:14 - Benefits of reducing circulating tumor cells 16:41 - What if you exercise in short bursts all day long? 17:47 - "Exercise snacks" pre- and post-mealtime 18:30 - Improving mitochondrial biogenesis 19:28 - Mortality benefits of breaking up sedentary time 23:58 - Why the protein RDA is too low 25:00 - How much protein is needed for muscle? 26:49 - Does omega-3 reduce muscle atrophy? 28:22 - Combating age-related strength losses 29:45 - Is lifting heavy necessary for gaining muscle? 30:47 - What the sauna has in common with exercise 32:27 - Sauna for enhancing the benefits of exercise 34:26 - Heat shock proteins prevent plaque aggregation 36:05 - Can the sauna boost hypertrophy? 36:48 - Optimal sauna parameters 37:42 - Comparing traditional saunas to infrared 38:42 - Are hot baths a valid sauna alternative? 39:54 - Audience Q&A 40:02 - Omega-3's effects on disuse atrophy 41:36 - Cardiovascular injury risk for endurance athletes 42:40 - Mechanisms responsible for sauna's benefits 44:50 - Is a sauna temperature above 200 °F too hot? 47:14 - My recommended sauna temperature & duration

New presentation! At the recent CrossFit for Health Summit, I discussed how sedentary living is a disease that accelerates the aging process! However, engaging in vigorous physical activities and resistance training can stave off many aspects of aging down to the cellular level. Given that CrossFit has become almost synonymous with the intense, demanding workouts central to our discussion, the venue provided an ideal audience for exploring the profound impacts of this fitness approach. Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps 00:00 - The consequences of high fitness in life years added 02:47 - The simple math of 45 days of life extension 02:54 - VO2 max for longevity — is there an upper limit? 03:52 - Adverse effects of poor cardiovascular fitness 04:32 - Why zone 2 training may not improve VO2 max 05:47 - Protocols for improving VO2 max 06:50 - How to estimate VO2 max in 12 minutes 07:47 - Reversing 20 years of heart aging 10:21 - Blood pressure benefits of vigorous exercise 10:51 - The role of blood pressure in dementia 11:09 - BDNF brain benefits of high-intensity exercise 11:46 - Signaling role of lactate production by muscle 13:54 - How exercise improves focus & attention 14:45 - Protocols for maximizing BDNF from training 15:04 - Anti-cancer effects of vigorous exercise 15:52 - Why shear stress kills circulating tumor cells 16:14 - Benefits of reducing circulating tumor cells 16:41 - What if you exercise in short bursts all day long? 17:47 - "Exercise snacks" pre- and post-mealtime 18:30 - Improving mitochondrial biogenesis 19:28 - Mortality benefits of breaking up sedentary time 23:58 - Why the protein RDA is too low 25:00 - How much protein is needed for muscle? 26:49 - Does omega-3 reduce muscle atrophy? 28:22 - Combating age-related strength losses 29:45 - Is lifting heavy necessary for gaining muscle? 30:47 - What the sauna has in common with exercise 32:27 - Sauna for enhancing the benefits of exercise 34:26 - Heat shock proteins prevent plaque aggregation 36:05 - Can the sauna boost hypertrophy? 36:48 - Optimal sauna parameters 37:42 - Comparing traditional saunas to infrared 38:42 - Are hot baths a valid sauna alternative? 39:54 - Audience Q&A 40:02 - Omega-3's effects on disuse atrophy 41:36 - Cardiovascular injury risk for endurance athletes 42:40 - Mechanisms responsible for sauna's benefits 44:50 - Is a sauna temperature above 200 °F too hot? 47:14 - My recommended sauna temperature & duration

Dr. Rhonda Patrick

133,682 görüntüleme • 2 yıl önce

🎙 "80 degrees Celsius. 15 to 20 minutes. 4 sessions in one sitting." Most people don't know the optimal sauna strategy for your health. What's actually happening to your body: - Human growth hormone spikes (some studies show 2-5x baseline after multiple rounds). - Heat shock proteins activate, helping cells repair and resist stress. - Heart rate climbs to a moderate cardio zone without you moving. - Blood vessels dilate, then constrict on cool down. 4-7 sessions per week is associated with SIGNIFICANTLY LOWER all-cause mortality. If HGH is the goal, SKIP THE COLD PLUNGE between rounds. Rest 5-6 minutes instead, and then get back in.

🎙 "80 degrees Celsius. 15 to 20 minutes. 4 sessions in one sitting." Most people don't know the optimal sauna strategy for your health. What's actually happening to your body: - Human growth hormone spikes (some studies show 2-5x baseline after multiple rounds). - Heat shock proteins activate, helping cells repair and resist stress. - Heart rate climbs to a moderate cardio zone without you moving. - Blood vessels dilate, then constrict on cool down. 4-7 sessions per week is associated with SIGNIFICANTLY LOWER all-cause mortality. If HGH is the goal, SKIP THE COLD PLUNGE between rounds. Rest 5-6 minutes instead, and then get back in.

PERMISSIONLESS Podcast

64,524 görüntüleme • 4 ay önce

Being sedentary should be viewed as a disease Low cardiorespiratory fitness (measured as VO₂ max) puts you in a mortality risk category comparable to, or worse than, smokers and people with diabetes or heart disease The encouraging part: moving from low to even low-normal VO₂ max is linked to roughly a 2-year increase in life expectancy Going further, high cardiorespiratory fitness is associated with about 5 more years of life and ~80% lower all-cause mortality compared to the lowest fitness group When it comes to longevity, nothing moves the needle more than improving cardiorespiratory fitness

Being sedentary should be viewed as a disease Low cardiorespiratory fitness (measured as VO₂ max) puts you in a mortality risk category comparable to, or worse than, smokers and people with diabetes or heart disease The encouraging part: moving from low to even low-normal VO₂ max is linked to roughly a 2-year increase in life expectancy Going further, high cardiorespiratory fitness is associated with about 5 more years of life and ~80% lower all-cause mortality compared to the lowest fitness group When it comes to longevity, nothing moves the needle more than improving cardiorespiratory fitness

FoundMyFitness Clips

151,026 görüntüleme • 8 ay önce

Sex once a week = up to 49% lower all-cause mortality. Dr. Rena Malik on the Shawn Ryan Show laid it out: People having sex 52 times a year live longer, have lower heart disease risk, and better overall health outcomes compared to those who have it rarely. The same frequency also boosts mental health by reducing depression and anxiety. For men, ejaculating 21+ times per month (sex or masturbation) is linked to significantly lower prostate cancer risk. Women see benefits too — stronger immune function, lower blood pressure, and better pelvic health. One major study showed the striking 49% reduction in all-cause mortality with regular weekly sex. In a stressed and often lonely world, consistent intimacy is a simple, enjoyable lever for better longevity and wellness. Regular sexual activity is also associated with higher levels of oxytocin and endorphins, which naturally reduce cortisol (stress hormone) and support better sleep quality and immune response.

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Sex once a week = up to 49% lower all-cause mortality. Dr. Rena Malik on the Shawn Ryan Show laid it out: People having sex 52 times a year live longer, have lower heart disease risk, and better overall health outcomes compared to those who have it rarely. The same frequency also boosts mental health by reducing depression and anxiety. For men, ejaculating 21+ times per month (sex or masturbation) is linked to significantly lower prostate cancer risk. Women see benefits too — stronger immune function, lower blood pressure, and better pelvic health. One major study showed the striking 49% reduction in all-cause mortality with regular weekly sex. In a stressed and often lonely world, consistent intimacy is a simple, enjoyable lever for better longevity and wellness. Regular sexual activity is also associated with higher levels of oxytocin and endorphins, which naturally reduce cortisol (stress hormone) and support better sleep quality and immune response.

Camus

1,282,511 görüntüleme • 4 ay önce

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.

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

115,950 görüntüleme • 9 ay önce