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The shear force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells And get this: The more intense the exercise, the greater the effect

FoundMyFitness Clips

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438,655 views • 2 years ago •via X (Twitter)

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The shear force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells When you work out, the increased blood flow creates higher shear stress in your blood vessels, making it harder for circulating tumor cells to survive These are the very cells responsible for spreading cancer to vital organs By reducing their chances of survival, exercise may play a crucial role in preventing deadly metastasis

The shear force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells When you work out, the increased blood flow creates higher shear stress in your blood vessels, making it harder for circulating tumor cells to survive These are the very cells responsible for spreading cancer to vital organs By reducing their chances of survival, exercise may play a crucial role in preventing deadly metastasis

FoundMyFitness Clips

393,345 views • 1 year ago

The force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells Vigorous exercise creates high shear stress inside blood vessels (a mechanical force that damaged cancer cells are uniquely vulnerable to, pushing them toward cell death) These are the same cells responsible for cancer recurrence and metastasis years after initial treatment By reducing their survival, vigorous exercise may meaningfully lower cancer mortality

The force of blood flow generated during vigorous-intensity exercise kills circulating tumor cells Vigorous exercise creates high shear stress inside blood vessels (a mechanical force that damaged cancer cells are uniquely vulnerable to, pushing them toward cell death) These are the same cells responsible for cancer recurrence and metastasis years after initial treatment By reducing their survival, vigorous exercise may meaningfully lower cancer mortality

FoundMyFitness Clips

31,042 views • 8 months 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

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

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

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

531,276 views • 2 years 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

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

229,054 views • 1 year ago

Vigorous physical activity is at least 8x more effective for cardiovascular disease prevention than lower intensities when compared minute-for-minute, according to recent data. Why? Higher activity intensities more potently stimulate shear stress, the friction of blood flow on the lining of vascular walls known as the endothelium. This is a stimulus for the endothelium to release nitric oxide and other vasodilating substances that improve endothelial function and arterial flexibility, important adaptations for reducing atherosclerosis risk. Lower exercise intensities don't replicate the pattern and magnitude of shear stress elevations of high-intensity activity. Hence why dozens of studies show that high-intensity exercise is superior for improving endothelial function, reducing artery stiffness, and ultimately lowering the risk of major adverse cardiovascular events.

Vigorous physical activity is at least 8x more effective for cardiovascular disease prevention than lower intensities when compared minute-for-minute, according to recent data. Why? Higher activity intensities more potently stimulate shear stress, the friction of blood flow on the lining of vascular walls known as the endothelium. This is a stimulus for the endothelium to release nitric oxide and other vasodilating substances that improve endothelial function and arterial flexibility, important adaptations for reducing atherosclerosis risk. Lower exercise intensities don't replicate the pattern and magnitude of shear stress elevations of high-intensity activity. Hence why dozens of studies show that high-intensity exercise is superior for improving endothelial function, reducing artery stiffness, and ultimately lowering the risk of major adverse cardiovascular events.

Dr. Rhonda Patrick

93,871 views • 8 months ago

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

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

FoundMyFitness Clips

172,156 views • 10 months ago

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave your brain firing on all cylinders

FoundMyFitness Clips

279,624 views • 1 year ago

~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

~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

FoundMyFitness Clips

30,215 views • 2 years ago

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

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

FoundMyFitness Clips

41,447 views • 2 months 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

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

FoundMyFitness Clips

73,256 views • 1 year ago

The current physical activity guidelines undervalue vigorous activity. Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk. The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week. But new data suggest that ratio is wrong. In this brand-new journal-club episode, Brady Holmer (Brady Holmer) and I unpack a groundbreaking study that should change how we think about activity for disease prevention. The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity. We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits. Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post. Enjoy! Timestamps: 0:00 - Introduction 2:14 - The 1:2 rule for exercise 6:28 - What counts as vigorous? 8:48 - Where exercise guidelines fail 9:32 - Inside the wearable-based study design 15:24 - Vigorous activity—easier than you think? 18:01 - Avoiding healthy user bias 19:12 - A better way to measure exercise 20:58 - Is vigorous 4–10x better? 25:08 - One vigorous min vs. one-hour walk 27:15 - Are light activity's benefits capped? 29:03 - Is vigorous 5x better for your heart? 30:12 - Does zone 2 count as vigorous? 31:24 - Dose-response comparison 32:35 - Vigorous exercise & younger arteries 38:29 - Why aging hearts need intensity 41:22 - Can intensity preserve VO₂ max? 42:40 - Moderate exercise & VO₂ max limits 44:34 - Is vigorous 10x better for diabetes? 51:01 - Why intensity boosts mitochondria 56:11 - Does intense exercise kill tumor cells? 1:02:28 - Hormonal benefits 1:03:19 - Preventing falls with intensity 1:07:49 - Fighting inflammation 1:09:42 - High-intensity training & brain aging 1:11:14 - The 2:1 ratio is out the door 1:13:03 - Could vigorous exercise become a pill? 1:14:21 - Short bursts for longer life 1:18:28 - Can short bouts match full workouts? 1:22:39 - Do wearables undervalue vigorous bursts? 1:25:19 - Can micro-workouts replace the gym? 1:30:23 - Updating exercise guidelines 1:41:48 - Is light activity useless? 1:44:17 - Is vigorous exercise safe for seniors? 1:48:41 - Is HIIT harmful to female hormones? 1:54:18 - Balancing intensity & recovery (80/20 rule) 1:56:43 - Brady’s exercise routine 2:00:30 - Vigorous activity & kids’ brainpower 2:03:27 - Are we undervaluing vigorous exercise? 2:05:16 - Why chasing steps doesn't work

Dr. Rhonda Patrick

306,433 views • 8 months ago

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.

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

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.

Dr. Rhonda Patrick

70,950 views • 1 year ago

Dr. Benjamin Bikman drops a truth bomb that shatters the “exercise fixes everything” myth: “You can’t out-exercise a bad diet.” In this 48-second clip, he shares a study on overweight type 2 diabetics: - Group 1: Vigorous, coached, high-intensity exercise multiple times a week - Group 2: Just a low-carb diet (no exercise at all) Result? The low-carb group alone had significantly greater fat loss + better glucose & insulin control than the intense exercise group. Bikman: “Changing your diet will yield significantly greater returns on your investment than trying to exercise.” (He still defends exercise hard — but says diet is the bigger lever for metabolic health.) Mind blown? Or does this match what you’ve seen in your own body? Have you ever dropped serious fat or fixed blood sugar with diet changes alone — no gym required? Share your experience below.

Dr. Benjamin Bikman drops a truth bomb that shatters the “exercise fixes everything” myth: “You can’t out-exercise a bad diet.” In this 48-second clip, he shares a study on overweight type 2 diabetics: - Group 1: Vigorous, coached, high-intensity exercise multiple times a week - Group 2: Just a low-carb diet (no exercise at all) Result? The low-carb group alone had significantly greater fat loss + better glucose & insulin control than the intense exercise group. Bikman: “Changing your diet will yield significantly greater returns on your investment than trying to exercise.” (He still defends exercise hard — but says diet is the bigger lever for metabolic health.) Mind blown? Or does this match what you’ve seen in your own body? Have you ever dropped serious fat or fixed blood sugar with diet changes alone — no gym required? Share your experience below.

Camus

47,416 views • 6 months ago

How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent 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 Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

How much is 1 minute of vigorous exercise worth? In a large wearable-data study, 1 minute of vigorous activity appeared roughly equivalent 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 Compared to light activity, the difference was even more dramatic: • 53 minutes for all-cause mortality • 73–86 minutes for cardiovascular outcomes • 156 minutes for cancer mortality The takeaway is simple: if you want more return on your exercise time, add intensity

FoundMyFitness Clips

20,339 views • 1 month ago

AAC Apache Attack Helicopters earlier today during Exercise Maru Jwala. This is the first appearance of the Copters during an Exercise!

AAC Apache Attack Helicopters earlier today during Exercise Maru Jwala. This is the first appearance of the Copters during an Exercise!

Chauhan

12,921 views • 9 months ago

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

2 years of vigorous exercise in 50-year-olds was able to reverse the aging of their hearts by 20 years! Effectively making the heart look more like a 30-year-old's The power of exercise.... Astonishing, really

FoundMyFitness Clips

1,825,202 views • 2 years ago

Trans man shows off intense workout to look more feminine. What's the name of this exercise?

Trans man shows off intense workout to look more feminine. What's the name of this exercise?

TaraBull

46,532 views • 8 months ago