Loading video...

Video Failed to Load

There was a problem loading this video. This could be due to a temporary network issue or the video might be unavailable.

Two years of vigorous exercise reversed the age-related structural changes in the hearts of sedentary 50-year-olds by about 20 years The protocol used by Dr. Ben Levine's team: • Norwegian 4x4 intervals (initially once per week, later increased to twice per week, eventually returning to once/week) • Strength training... show more

FoundMyFitness Clips

73,516 subscribers

198,486 views • 8 months ago •via X (Twitter)

Health & Wellness Science & Technology

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

Two years of vigorous exercise reversed about 20 years of structural heart aging in sedentary 50-year-olds By gradually building to 5–6 hours/week of training, participants reversed the shrinking and stiffening that comes with age The protocol: • Norwegian 4x4 intervals (once per week initially, later twice per week, eventually back to once per week) • Recovery aerobics (20–30 min. light exercise on days following intervals) • Endurance sessions (1+ hr. endurance training, plus a 30-min. base pace session weekly) • Strength training twice weekly The takeaway: even at 50, the heart can regain size and flexibility with enough structured training

FoundMyFitness Clips

209,342 views • 25 days ago

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

An intense two-year exercise regimen, gradually increasing to 5–6 hours per week, reversed up to 20 years of age-related structural changes and stiffness in the hearts of sedentary 50-year-olds This is the protocol, totaling 5-6 hours per week, that Dr. Benjamin Levine and colleagues utilized: • Norwegian 4x4 interval training (once a week, later increasing to twice a week, and eventually going back to just once weekly) • Light aerobic activity on recovery days (on days following interval training sessions, participants engaged in light exercises lasting 20 to 30 minutes ) • Endurance base building (an hour-long, or longer, endurance session and a 30-minute base pace session each week) • Strength training sessions twice weekly Exercise is indeed medicine

FoundMyFitness Clips

259,458 views • 1 year ago

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

A 2-year exercise regimen reversed up to 20 years of heart aging in sedentary 50-year-olds By training 5-6 hours per week, their hearts became structurally younger—more like a 30-year-old’s The protocol used by Dr. Benjamin Levine’s team: • Norwegian 4x4 Intervals: 4 min. at the maximum intensity you can sustain (for a given pace, this is usually ~85-95% HRmax), 3 min. of low-intensity recovery (~70% HRmax), repeat 4x weekly • Recovery Aerobics: 20-30 min. light exercise • Endurance Sessions: 1+ hr. endurance training, plus separate 30-min. base pace weekly • Strength Training: Twice weekly Exercise is powerful medicine

FoundMyFitness Clips

195,393 views • 1 year ago

Two years of structured, vigorous exercise reversed about 20 years of age-related structural changes in the hearts of sedentary 50-year-olds Under Dr. Ben Levine’s protocol, participants gradually built up to 5–6 hours/week of training, including Norwegian 4x4 intervals, endurance sessions, and strength work By the end, the size and stiffness of their hearts resembled those of a typical 30-year-old Vigorous exercise is powerful medicine

Two years of structured, vigorous exercise reversed about 20 years of age-related structural changes in the hearts of sedentary 50-year-olds Under Dr. Ben Levine’s protocol, participants gradually built up to 5–6 hours/week of training, including Norwegian 4x4 intervals, endurance sessions, and strength work By the end, the size and stiffness of their hearts resembled those of a typical 30-year-old Vigorous exercise is powerful medicine

FoundMyFitness Clips

407,396 views • 6 months ago

How to reverse 20 years of heart aging Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result... The structural changes in their hearts reverted by nearly 20 years That's the power of exercise It's literally medicine

How to reverse 20 years of heart aging Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result... The structural changes in their hearts reverted by nearly 20 years That's the power of exercise It's literally medicine

FoundMyFitness Clips

48,721 views • 1 year ago

2 years of vigorous exercise in 50-year-olds was able to reverse the age-related structural changes of their hearts by up to 20 years Effectively making the heart look more like a 30-year-old's That's the power of exercise

2 years of vigorous exercise in 50-year-olds was able to reverse the age-related structural changes of their hearts by up to 20 years Effectively making the heart look more like a 30-year-old's That's the power of exercise

FoundMyFitness Clips

509,595 views • 2 years ago

I sat down with Dr Rhonda Patrick and she shared this: The Norwegian 4x4 Protocol can reverse heart ageing by 20 years. 4 minutes intense exercise, 4 minutes recovery, repeat 4 times. In 2 years, a 50-year-old heart can look like a 30-year-old’s. Once per week is the minimum dose 👇🏾

I sat down with Dr Rhonda Patrick and she shared this: The Norwegian 4x4 Protocol can reverse heart ageing by 20 years. 4 minutes intense exercise, 4 minutes recovery, repeat 4 times. In 2 years, a 50-year-old heart can look like a 30-year-old’s. Once per week is the minimum dose 👇🏾

Steven Bartlett

267,336 views • 10 months ago

Dr. Rhonda Patrick highlights a game-changing study: Sedentary 50-year-olds who did 5–6 hours/week of structured exercise (moderate + vigorous, including high-intensity intervals) for 2 years reversed ~20 years of heart aging. Their hearts became less stiff, more compliant, and structurally looked like healthy 30-year-olds — improving filling/pumping, exercise capacity, and slashing risks for hypertension, heart attack, and heart failure. Key quote: "Their hearts looked 20 years younger in terms of structure... Holy cow." This is from Dr. Benjamin Levine's randomized trial (published 2018 in Circulation) — proof that it's never too late to fight cardiac aging, even starting in midlife. Motivating evidence: Exercise isn't just prevention — it can rewind the clock on your heart. What's your go-to way to hit vigorous movement this week?

Dr. Rhonda Patrick highlights a game-changing study: Sedentary 50-year-olds who did 5–6 hours/week of structured exercise (moderate + vigorous, including high-intensity intervals) for 2 years reversed ~20 years of heart aging. Their hearts became less stiff, more compliant, and structurally looked like healthy 30-year-olds — improving filling/pumping, exercise capacity, and slashing risks for hypertension, heart attack, and heart failure. Key quote: "Their hearts looked 20 years younger in terms of structure... Holy cow." This is from Dr. Benjamin Levine's randomized trial (published 2018 in Circulation) — proof that it's never too late to fight cardiac aging, even starting in midlife. Motivating evidence: Exercise isn't just prevention — it can rewind the clock on your heart. What's your go-to way to hit vigorous movement this week?

Camus

89,416 views • 4 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

50-year-old sedentary people reversed 20 years of heart aging in just 2 years. Rhonda Patrick shared an incredible study: They took healthy but inactive 50-year-olds and put them on an intense exercise protocol (5-6 hours/week, including hard intervals like the Norwegian 4x4). After two years, their hearts structurally looked like 30-year-olds. It’s never too late. Vigorous aerobic exercise can induce "reverse remodeling" of the heart. Studies (including Ben Levine’s work) show it increases left ventricular mass and compliance in middle-aged adults, effectively making an aging, stiff heart more youthful and reducing long-term cardiovascular risk.

50-year-old sedentary people reversed 20 years of heart aging in just 2 years. Rhonda Patrick shared an incredible study: They took healthy but inactive 50-year-olds and put them on an intense exercise protocol (5-6 hours/week, including hard intervals like the Norwegian 4x4). After two years, their hearts structurally looked like 30-year-olds. It’s never too late. Vigorous aerobic exercise can induce "reverse remodeling" of the heart. Studies (including Ben Levine’s work) show it increases left ventricular mass and compliance in middle-aged adults, effectively making an aging, stiff heart more youthful and reducing long-term cardiovascular risk.

Camus

271,899 views • 20 days ago

A 20-second workout secret. Sprinting is the best form of exercise. Not jogging. One client went from 50 miles per week to a few minutes of sprinting and lost a ton of visceral fat in a matter of months.

A 20-second workout secret. Sprinting is the best form of exercise. Not jogging. One client went from 50 miles per week to a few minutes of sprinting and lost a ton of visceral fat in a matter of months.

Sean OMara MD, JD

17,243 views • 2 months ago

~3 hours per week in the gym = 60% of max gains ~4 hours per week in the gym = 75-80% of max gains ~5 hours per week in the gym = 90% of max gains ~6 hours per week in the gym = 100% of max gains Your best bet: 4 sessions @ ~90 minutes OR 5 sessions @ ~75 minutes

~3 hours per week in the gym = 60% of max gains ~4 hours per week in the gym = 75-80% of max gains ~5 hours per week in the gym = 90% of max gains ~6 hours per week in the gym = 100% of max gains Your best bet: 4 sessions @ ~90 minutes OR 5 sessions @ ~75 minutes

Dean Turner

106,697 views • 1 month ago

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.

Brady Holmer

18,310 views • 1 year ago

Consistent endurance exercise may be one of the most powerful ways to slow down biological aging. Six months of cycling (about 4.5 hours/week) reduced GrimAge by 7 months relative to the expected trajectory of normal aging. GrimAge is an epigenetic clock tied to mortality risk. Participants also increased VO₂ max by ~20%, and the reduction in GrimAge tracked with those gains in cardiorespiratory fitness, but not with changes in body composition. The anti-aging signal seemed to come more from becoming fitter, not just leaner. To Prof Steve Horvath, this suggests biological aging is, at least to some extent, modifiable. We discuss how exercise may slow biological aging in the latest episode of the podcast. Out now.

Consistent endurance exercise may be one of the most powerful ways to slow down biological aging. Six months of cycling (about 4.5 hours/week) reduced GrimAge by 7 months relative to the expected trajectory of normal aging. GrimAge is an epigenetic clock tied to mortality risk. Participants also increased VO₂ max by ~20%, and the reduction in GrimAge tracked with those gains in cardiorespiratory fitness, but not with changes in body composition. The anti-aging signal seemed to come more from becoming fitter, not just leaner. To Prof Steve Horvath, this suggests biological aging is, at least to some extent, modifiable. We discuss how exercise may slow biological aging in the latest episode of the podcast. Out now.

Dr. Rhonda Patrick

80,521 views • 1 month ago

New episode on the optimal exercise intensity, duration, and frequency to prevent and reverse heart aging! In this podcast episode, Dr. Benjamin Levine discusses his groundbreaking research, which reveals how three weeks of bed rest can have a more detrimental impact on fitness than 30 years of aging. Dr. Levine details his research findings that show how a structured exercise regimen can reverse up to 20 years of heart aging by improving both shrinkage and compliance, as well as enhancing aspects of vascular age by 15 years. He also discusses how resistance training and aerobic training have profound differences on the heart, what risks are linked to high-intensity exercise, why recovery is key for the heart, how exercise duration and intensity affect coronary calcium levels, what exercise dose increases Afib risk, and so much more. This episode is a must! Available on YouTube, Spotify, X, and everywhere else. Links in comment. Timestamps: 0:00 - Introduction 1:31 - Bed rest vs. 30 years of aging 5:18 - Recovering from bed rest 6:49 - Does exercise protect against long COVID? 11:27 - Bed rest as a model for space flight 12:24 - How bed rest affects heart size 13:52 - Why a brand-new rubber band mimics a lifetime of endurance training 17:23 - The exercise dose that preserves youthful cardiovascular structure 19:32 - Reversing 20 years of heart aging 23:14 - Reversing vascular age by 15 years 28:38 - Why start an exercise regimen in your 70s? 34:26 - High-intensity exercise risks 37:51 - Balancing high- & moderate-intensity training 42:49 - Training for health vs. training for performance 43:57 - Why muscle mass & cardiorespiratory fitness are like retirement funds 45:12 - Make exercise part of your personal hygiene 46:16 - Why VO2 max correlates with longevity 53:43 - Cardiorespiratory fitness & mortality 59:21 - How does change in fitness over time affect mortality? 1:01:34 - Exercise non-responders 1:05:23 - Limiting factors for VO2 max improvements 1:08:20 - How marathon training affects heart size 1:12:34 - Heart adaptations in purely strength-trained vs. endurance athletes 1:18:23 - Why pure strength-trainers should incorporate endurance training 1:22:07 - How strength training affects blood pressure 1:26:41 - How exercise influences cardiac output 1:28:39 - Does CrossFit count as endurance training? 1:31:04 - Exercise for improving blood pressure 1:36:11 - Lifestyle strategies for treating hypertension 1:38:40 - Why recovery is key 1:42:36 - The best indicator of being overtrained 1:43:36 - Estimating training zones 2-5 1:50:00 - Why HRV is a poor recovery indicator 1:55:16 - Why men are faster runners than women 1:58:49 - Can women achieve similar aerobic exercise benefits doing 2x less? 2:00:21 - Possible cardiovascular benefits of HRT in women 2:02:12 - Defining “extreme exercise” 2:04:00 - How exercise volume affects coronary plaque calcification 2:10:50 - How exercise duration & intensity affect coronary calcium levels 2:14:03 - Why high exercise duration & intensity increases Afib risk 2:16:33 - What exercise dose increases Afib risk? 2:17:59 - Managing stroke risk in athletes prone to Afib 2:21:14 - Why you shouldn’t become an endurance athlete to “live longer”

Dr. Rhonda Patrick

266,054 views • 2 years ago

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints

Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality This is Rhonda Patrick's weekly routine: • CrossFit (2 Days/Week): ~1 hour total, including strength training and HIIT (e.g., rowing, biking, jumping rope, and bodyweight exercises) • Aerobic and Resistance Combo (1 Day/Week): ~1 hour of combined hypertrophy training and aerobic exercises like rowing or biking • Zone 2–3 Training (2 Days/Week): Moderate-intensity running with sprints at the end • Recovery Hike (1 Day/Week): A 1.5–2-hour hike, including walking uphill and occasional sprints

FoundMyFitness Clips

39,251 views • 1 year ago

FACT CHECK: No trainings OR standards have been cut from ICE training. New ICE recruits receieve 56 days of training and an average of 28 days of on-the-job training. Training increased from five days a week, eight hours a day to six days a week, twelve hours per day including personalized independent training. It’s the same hours of training officers have ALWAYS received.

FACT CHECK: No trainings OR standards have been cut from ICE training. New ICE recruits receieve 56 days of training and an average of 28 days of on-the-job training. Training increased from five days a week, eight hours a day to six days a week, twelve hours per day including personalized independent training. It’s the same hours of training officers have ALWAYS received.

Homeland Security

42,027 views • 4 months ago

Joe Rogan gave the best advice I’ve heard for anyone out of shape who wants to get serious: Don’t try to make up for years of neglect in a few weeks. Start stupidly light - 20 minutes, 5 push-ups, 5 squats, 5 sit-ups. Take breaks. Build slowly. Use the sauna and cold plunge for recovery. If you jump straight into what fit people do, you’ll wreck your body and quit. Consistency beats intensity when you’re starting from zero. Research on exercise progression (including the popular “10% rule”) shows that gradually increasing training volume by no more than 10% per week dramatically reduces injury risk in beginners and previously sedentary people, while still producing significant strength and fitness gains.

Joe Rogan gave the best advice I’ve heard for anyone out of shape who wants to get serious: Don’t try to make up for years of neglect in a few weeks. Start stupidly light - 20 minutes, 5 push-ups, 5 squats, 5 sit-ups. Take breaks. Build slowly. Use the sauna and cold plunge for recovery. If you jump straight into what fit people do, you’ll wreck your body and quit. Consistency beats intensity when you’re starting from zero. Research on exercise progression (including the popular “10% rule”) shows that gradually increasing training volume by no more than 10% per week dramatically reduces injury risk in beginners and previously sedentary people, while still producing significant strength and fitness gains.

Camus

1,526,941 views • 20 days 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

228,954 views • 1 year ago

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, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast

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, & 32741068) Exercise improves symptoms of depression with a MASSIVE effect size of 1.7 (for reference SSRIs have an ES of about 0.5) (PMID: 37429171) Exercise improves your brain’s sensitivity to satiety signals helping with appetite control (PMIDs: 36998025 & 30131457) Exercise improves insulin sensitivity independent of weight loss (PMID: 24454364) And the dosage required to get benefits is not big at all, in fact it’s ridiculously small. Just ~4 minutes of vigorous physical activity per day decreases the risk of getting cancer by ~20% (PMID: 37498576) & 50 minutes of resistance training per week was all that was needed to decrease the risk of depression in the previously cited study It doesn’t take hours per day. You may not have hours but you’ve got 4 MINUTES! Now is the time to drastically improve your life, physical, & mental health. Get after it 👊 From my convo with Dr. John Delony on his podcast

Layne Norton, PhD

30,966 views • 1 year ago