“This Workout Makes Your Heart 20 Years Younger” - Dr Rhonda Patrick

Chris and Dr Rhonda Patrick discuss Dr Patrick's favorite new cardio routine. What is Dr Rhonda Patrick's opinion on Peter Attia? Does Dr Rhonda Patrick find VO2 max to be a useful metric of good health? What form of cardio does Dr Rhonda Patrick recommend everyone do at least once a week?

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[clarahill]

I dont get why is nobody talking about book The 21 Former Doctor Secrets, it explains secrets about health behind industry

[EmirDemirdag]

VO2 Max is the single biggest metric of longevity because it shows that you trained very hard, year after year. I think it's important to emphasize that jumping on a treadmill and doing the 4x4 protocol will not make you live longer overnight, but doing it for years will.

[Tijiel]

The norwegian method recommends you start with 1x4, then 2x4.. and build up to 4x4. Than do that once a week and try to improve your pace.

[bfxpqwz]

David Gogin be running 25 hours a day and staying alive until the end of the universe - THEY DON'T KNOW ME 😂

[zuLess]

I am Norwegian runner/skier and I used to do this in my 20's and now I am 40. You have to have a lot of movement in your normal day to be able to handle those intervals -- there needs to be blood flowing to recover in time for next exercise. If you sit down infront of a computer the rest of the week at that age, you will struggle, and its easy to get injured because the muscles get stiff and the tendonds are getting a lot of load transferred to them.

[dtee]

I try to keep it simple, play golf 3 times a week, walk my dog 7 days a week, 30 minutes the last 8 minutes uphill achieving 85% of my max rate, sometimes an xtra walk clocking minimum 35 miles a week on my fitbit. I do stretch band excersises, curls, reverse curls, light band for back and rotator cuff, planks, push ups & squats every other day, some streching. 75 years young 5'9" 165 lbs BMI 24.1, resting heart rate 52 - 54. I use the time it would take me to go to the gym & back to excersise at home. I practice guitar everyday for mental alertness. I don't eat fast foods or junk. I have a wondefful wife, I love life and give thanks everyday.

[davidkey]

FYI: the 4x4 is a once a week but they don't mention that till near the end.

[JohnnyKawB]

We did something like this in the Army. Sprint all out for 3 minutes, jog for 1 minute. Rinse and repeat for 3-5 times. Smoked my ass doing this countless times and I went from a 240 APFT score to overmaxing it a couple of months.

[stevenW]

I used to do this is all the time. A rugby coach taught me the 3x3 training block. Jog moderately up one length of the field, sprint back as hard as you could go, walk another length. Repeat 15 times and that's about half an hour.

[shreyam]

What I am loving about these recommendations are it doable for average person with family.
Even 10 mins per day all out somedays, 4*4 somedays, 20 mins run somedays, resistence traning sometimes.

[zelig]

When I was in my twenties I'd wait until the early hours of the morning, walk to a football field and walk, run, sprint around the outside of one half of the pitch. Because it's not a equal box it changes the length of each part as your rotate between the three modes. Doing 4 or 5 of them a few times a week was the best program i've ever did. For improved results add Iron Maiden!

[freesk]

Speed skating is a great sport for high intensity interval training. Our races are usually 1 min to 3 minutes. On short track (in a hockey rink) skate hard for 5-10 laps, then rest. Been doing that about once a week for 30 years. Just won US Long Track Nationals in the 60-64 age class.

[antoniorosado]

00:03 VO2 max is a crucial biomarker for longevity.
01:37 Norwegian 4x4 involves maximal intensity exercise.
03:09 Vigorous exercise can reverse cardiac aging by 20 years
04:48 Norwegian 4x4 is an effective protocol for improving V2 Max
06:17 High-intensity interval training helps improve V2 Max.
07:49 Doing Norwegian 4x4 once a week reversed cardiac aging by 20 years
09:22 Maintain 75-80% max heart rate for 20 minutes
10:49 Ketone IQ provides clean energy and mental clarity without caffeine or crashing

[Pops]

Sounds like the longest 4 minutes of your life immediately followed by the 3 shortest minutes of your life.😅

[thebaldman]

In 1989, I was one of the participants in the McMaster university study of max vo2. I was a17 year old 1500m runner. There was a small number of us selected for this trial. This is such an interacting topic to me. Very excited to hear this. As I age now with various ailments, I'm confident that my heart is strong, despite other ailments.

[durandondemand]

I'm testing out this protocol by Dr. Sean O'Mara, a recent guest of mine: Maximum Intensity Protocol.

Six total, 10-20 second all out intervals, with periods of rest in between. Do this every other day. This may mean sprinting at your maximum capacity, swim/sprinting or calorie bike all out.

Effectively you'd be doing the same amount of work in a shorter time span, and the results he's documented speak for themselves!

[deborahhebblethwaite]

My mother lived to 91 years of age with a number of health conditions. The one thing that matters the most in my estimation is that she walked least 2 km a day even in her late 80s. She ate sparingly as well. While many of these exercises you carry on about maybe make you look more ripped muscle wise, there is no need to make this into some sort of longevity or health issue. 🇨🇦

[johnmcneal]

This is so reassuring to hear. I adopted something very similar about six months ago when it finally dawned on me that I needed to get serious at the gym and my health and stop pretending that I was exercising and just going through the motions. I have seen tremendous positive change in my stamina, cardio ability, resting heart rate, blood pressure, sleep, attitude and duration and focus at the gym. I will be 68 this coming May and I am in better shape now then I was 20 years ago. I am super proud of my accomplishments and I am setting work out and strength goals for the next three and six months and loving it all.

[scottbeddoes]

I've done this norwegian protocol for 8 weeks. 1 session per week. I can now run almost 1 mph faster during the 4 minute interval than I could at the start so it's clearly had a positive effect.

I wear a heart rate monitor and keep my heart rate at 165 bpm for 4 minutes. Then for the 3 minute rest, I slow down to a walk and allow it to drop to 120 bpm.

It's really hard work but I actually enjoy it!

[ronjennings]

I fall into the category involved in the study Dr. Patrick described - 52 years old, healthy, but detrained. I sit at a desk doing IT work all day. I do strength training, but I need to work in some cardio to improve my cardiac health and efficiency. I'd love to learn more about how to start working toward the Norwegian 4x4 protocol from basically nothing.