<p><a href="https://bdnfprotocols.com/?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Download the 9-Page "<strong>Cognitive Enhancement Blueprint</strong>"</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/aliquot?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Discover my premium podcast, The Aliquot</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/newsletter?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Join over 300,000 people and sign up for my newsletter</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/premium?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more</a></p> <p dir="ltr">I recently had the privilege of presenting at the CrossFit Health Summit, where I explored a constellation of factors contributing to longevity. In this context, I placed a special emphasis on the pivotal role of vigorous exercise throughout life.</p> <p dir="ltr"><strong>Timestamps</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(03:12)</strong> Why "below normal" cardio may be a great starting point</li> <li><strong>(05:07)</strong> The simple math of 45 days of life extension (per 1 mL/kg/min VO2max)</li> <li><strong>(06:12)</strong> Why poor cardiovascular fitness is nearly as bad as a chronic disease</li> <li><strong>(06:52)</strong> Why zone 2 training may not improve VO2 max</li> <li><strong>(08:08)</strong> Protocols for improving VO2 max quickly</li> <li><strong>(09:10)</strong> How to estimate VO2 max in 12 minutes;</li> <li><strong>(10:07)</strong> Reversing 20 years of heart aging</li> <li><strong>(12:41)</strong> Blood pressure benefits of vigorous exercise</li> <li><strong>(13:29)</strong> The BDNF brain benefits of high-intensity exercise</li> <li><strong>(14:05)</strong> The signaling role of lactate production by muscle</li> <li><strong>(16:13)</strong> How training effortfully improves focus & attention</li> <li><strong>(17:23)</strong> Anti-cancer effects of vigorous exercise</li> <li><strong>(18:11)</strong> Why shear stress kills circulating tumor cells</li> <li><strong>(19:00)</strong> What if you exercise in short bursts all day long?</li> <li><strong>(20:06)</strong> Why "exercise snacks" are a crucial pre- and post-mealtime activity</li> <li><strong>(20:49)</strong> The best ways to improve mitochondrial biogenesis</li> <li><strong>(21:47)</strong> The mortality benefits of breaking up sedentary time</li> <li><strong>(26:17)</strong> Why the protein RDA is too low </li> <li><strong>(29:07)</strong> Does omega-3 reduce muscle atrophy?</li> <li><strong>(30:41)</strong> Why we should lift for aging and to prevent the 8% per decade decline of muscle</li> <li><strong>(32:03)</strong> Is lifting heavy necessary for gaining muscle?</li> <li><strong>(33:06)</strong> What the sauna has in common with exercise</li> <li><strong>(34:45)</strong> Does the sauna enhance the benefits of exercise?</li> <li><strong>(36:44)</strong> How heat shock proteins prevent plaque aggregation & slow muscle atrophy</li> <li><strong>(38:23)</strong> Can sauna after resistance training boost hypertrophy?</li> <li><strong>(39:06)</strong> Optimal sauna parameters</li> <li><strong>(39:59)</strong> Comparing traditional saunas to infrared</li> <li><strong>(40:59)</strong> Hot baths vs. saunas</li> <li><strong>(42:19)</strong> Is EPA or DHA responsible for omega-3's effects on disuse atrophy?</li> <li><strong>(43:53)</strong> Are endurance athletes at risk for cardiovascular injury?</li> <li><strong>(44:57)</strong> What mechanisms are responsible for sauna's benefits?</li> <li><strong>(47:08)</strong> Is a sauna temperature above 200 F too hot?</li> <li><strong>(49:31)</strong> My recommended sauna temperature & duration</li> </ul> <p><a href="https://www.youtube.com/watch?v=Uttq6clVSb0">Watch this episode on YouTube</a></p> <p dir="ltr"><a href="https://www.foundmyfitness.com/episodes/crossfit?utm_campaign=crossfit_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p>
Actionable Insights
1. Engage in Vigorous Exercise (80%+ MHR)
Incorporate vigorous intensity exercise, reaching at least 80% of your maximum heart rate, to significantly improve cardiorespiratory fitness, increase life expectancy, and achieve brain benefits via lactate signaling.
2. Increase Daily Protein Intake
Consume at least 1.2 grams of protein per kilogram of body weight daily as a bare minimum to prevent muscle amino acid loss, increasing to 1.6 grams per kilogram if physically active, especially for older adults who experience anabolic resistance.
3. Optimal Sauna Parameters
For the most robust health effects, use a sauna at approximately 174 degrees Fahrenheit for 20 minutes, four to seven times a week (with two times a week being the minimum effective dose), ensuring sufficient temperature, duration, and frequency.
4. Maximize BDNF with High-Intensity Exercise
Maximize Brain-Derived Neurotrophic Factor (BDNF) for neurogenesis and neuroplasticity by either exercising at 80% max heart rate for 30-40 minutes or performing a 6-minute HIIT protocol with 40-second all-out intervals separated by recovery periods.
5. Reverse Heart Aging with Exercise
To potentially reverse 20 years of heart aging, commit to a two-year progressive exercise program, eventually reaching 4-5 hours per week, including 20-30 minutes daily of maximal steady-state intensity and the Norwegian 4x4 protocol once a week.
6. Lower Blood Pressure with Exercise
Engage in 20 to 60 minutes of vigorous intensity exercise three to four days a week to achieve blood pressure improvements comparable to anti-hypertensive medications, which also reduces early risk factors for dementia.
7. Use Exercise Snacks Around Meals
Perform 1-3 minute “exercise snacks” (e.g., burpees, squats, high knees) at at least 75% max heart rate, ideally 30 minutes to an hour before or after meals, to dramatically decrease postprandial glucose response and improve blood glucose levels.
8. Integrate Vigorous Lifestyle Activity
Incorporate “vigorous intermittent lifestyle activity” (VILPA) by doing 1-2 minutes of vigorous exercise (e.g., sprinting up stairs, interval walking) three times a day, which has been associated with significant reductions in all-cause and cardiovascular mortality, even for non-exercisers.
9. Engage in Regular Resistance Training
Engage in resistance training one to three times a week for 8 to 18 weeks to recover strength lost over years of inactivity and increase muscle mass, which is crucial for reducing frailty and improving quality of life in older adults.
10. Lift to Fatigue, Not Always Heavy
Achieve muscle mass and strength gains by lifting weights to the point of fatigue, even with lighter loads, as long as sufficient effort and volume are applied, making resistance training accessible for a broader population.
11. Commit to Challenging, Regular Exercise
Engage in exercise that you find challenging and enjoyable enough to commit to regularly, as consistency and effort are essential for tapping into the unique benefits of vigorous intensity exercise.
12. Reduce Tumor Cells via Blood Flow
Engage in vigorous exercise to increase blood flow, which generates shearing forces that kill circulating tumor cells, potentially playing a significant role in cancer survival and prevention by reducing their ability to metastasize.
13. Break Up Sedentary Time
Break up sedentary periods with exercise snacks, as prolonged sitting is an independent risk factor for cancer, even if you exercise regularly.
14. High-Dose Omega-3 for Muscle
To potentially blunt disuse muscle atrophy by 50% and improve muscle mass, preload with high-dose marine omega-3s (4-5 grams, focusing on DHA) daily for at least one month, as it takes time for them to accumulate in cell membranes and sensitize muscle to amino acids.
15. Use Norwegian 4x4 Protocol
Implement the Norwegian 4x4 protocol: perform 4 minutes of high-intensity exercise (maintaining intensity throughout) followed by 3 minutes of recovery, repeating this cycle four times, as it’s one of the most evidence-based ways to improve cardiorespiratory fitness as measured by VO2 max.
16. Estimate VO2 Max (12-Min Test)
Estimate your VO2 max by performing a 12-minute run or walk test on a flat surface, pacing yourself to go hard for the entire duration, and using a wearable device to track distance, then applying a specific equation to get a good estimate.
17. Use Sauna Post-Workout
Engage in sauna use immediately after a workout to extend the cardiovascular benefits, as it mimics moderate intensity exercise and can further improve VO2 max and blood pressure.
18. Sauna After Resistance Training
Consider using a sauna immediately after resistance training, as preliminary studies suggest it may lead to greater gains in muscle mass biomarkers compared to resistance training alone.
19. Hot Baths as Sauna Alternative
If a sauna is not accessible, use a hot bath as an alternative by maintaining the water temperature at 104 degrees Fahrenheit for 20 minutes with shoulders submerged, as it can increase similar beneficial biomarkers like heat shock proteins.
20. Adjust Infrared Sauna Duration
When using an infrared sauna, which operates at lower temperatures (e.g., 145°F), extend your session duration to 45 minutes to an hour to achieve a similar heart rate elevation and cardiovascular benefits as a traditional sauna.
21. Avoid Extreme Sauna Temperatures (>200°F)
Avoid using saunas that exceed 200 degrees Fahrenheit, as extreme heat stress may have adverse effects, potentially permeabilizing the blood-brain barrier and, in some studies, negating dementia risk reduction benefits.
22. Access Free Cognitive Enhancement Guide
Access the free comprehensive protocol guide for cognitive enhancement at bdnfprotocols.com to learn about research-supported exercise strategies, diet, and supplementation to boost cognition and protect the brain against aging.