Qualy #9 - The importance of exercise for brain health

Today's episode of The Qualys is from podcast <a href="https://peterattiamd.com/rhondapatrick/">#02 – Rhonda Patrick, Ph.D.: the performance and longevity paradox of IGF-1, ketogenic diets and genetics, the health benefits of sauna, NAD+, and more</a>. The Qualys is a subscriber-exclusive podcast, released Tuesday through Friday, and published exclusively on our private, subscriber-only podcast feed. Qualys is short-hand for "qualifying round," which are typically the fastest laps driven in a race car—done before the race to determine starting position on the grid for race day. The Qualys are short (i.e., "fast"), typically less than ten minutes, and highlight the best questions, topics, and tactics discussed on The Drive. Occasionally, we will also release an episode on the main podcast feed for non-subscribers, which is what you are listening to now. Learn more: <a href="https://peterattiamd.com/podcast/qualys/">https://peterattiamd.com/podcast/qualys/</a> Subscribe to receive access to all episodes of The Qualys (and other exclusive subscriber-only content): <a href="https://peterattiamd.com/subscribe/">https://peterattiamd.com/subscribe/</a> Connect with Peter on <a href="http://facebook.com/PeterAttiaMD%5dFacebook">Facebook.com/PeterAttiaMD</a> | <a href="http://twitter.com/PeterAttiaMD%5dTwitter">Twitter.com/PeterAttiaMD</a> | <a href="http://instagram.com/PeterAttiaMD%5dInstagram">Instagram.com/PeterAttiaMD</a>

Actionable Insights

1. Prioritize Exercise for Brain Health

Make exercise a top priority, as it is identified as the single most compelling action to generate or preserve brain health, based on an unbiased review of the literature.

2. Incorporate Daily Physical Activity

Ensure you are physically active every day, as consistent activity is strongly recommended for overall health and well-being.

3. Prioritize Health Span Through Exercise

Focus on maintaining muscle mass and peak aerobic performance to dramatically improve your median health span, which involves living healthier and staving off diseases like cardiovascular disease, cancer, and Alzheimer’s.

4. Engage in Strength Training

Include strength training in your routine for its benefits on brain health, prevention of muscle atrophy, and reduction in cancer incidence.

5. Utilize Aerobic & HIIT for Cognition

Incorporate aerobic exercise and high-intensity interval training (HIIT) to improve executive function and long-term planning abilities.

6. Exercise for Cognitive & Emotional Well-being

Engage in exercise to improve executive function, reduce anxiety levels, and enhance your ability to make decisions.

7. Use Long Runs for Anxiety & Decisions

When feeling bothered, experiencing anxiety, or needing to make an important decision, go for a long run, as this practice has been found to be helpful.

8. Reverse VO2 Max Decline with HIIT

Perform 24 sessions of high-intensity interval training (45 min each, 5 min warm-up/cool-down, max intervals around 1 min at 70% max) to increase VO2 max by 12%, effectively reversing a decade of decline.

9. Rapid VO2 Max Improvement Protocol

For rapid improvement in VO2 max, consider a three-week protocol involving shedding two kilograms and performing specific intervals twice a week, such as four repeats of a 1.6-mile, 4% grade climb (4 minutes all-out, 6 minutes cruise back).