The INSANE Brain Benefits of High-Intensity Exercise | Martin Gibala

High-intensity exercise increases levels of lactate (a metabolite) throughout the body. This has a whole host of beneficial effects. In this video, expect to learn:

• Details of Rhonda Patrick's Tabata protocol
• How lactate generated during vigorous exercise spreads to various organs (like the heart & brain)
• Why executive function tends to improve after high-intensity exercise
• How the shear force of blood generated during vigorous exercise increases VEGF & BDNF at the blood-brain barrier
• Rhonda's peak lactate level during vigorous exercise

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[FoundMyFitnessClips]

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[davidjanbaz]

Going to run 10 sec Sprints on my manual Treadmill right now : on the minute 12-24 . I am 70 years old.

[alexperassolo]

I don't mind leg day at the gym.

It's just the two days after that I can't stand.

[joehogans]

For the people who wants the Key takeaways

00:14 🧠 *General exercise improves brain health and lowers the risk of neurodegenerative diseases.*
00:43 🏋️‍♂️ *High-intensity exercise may offer unique brain benefits compared to other types of exercise.*
01:53 🔄 *The lactate shuttle theory explains how lactate, once considered a waste product, is actually a valuable fuel utilized by various organs, including the brain.*
03:27 🔬 *Emerging research suggests a link between high-intensity exercise, increased lactate levels, and improved brain function.*
04:23 💡 *Infusing lactate into humans increases brain-derived neurotrophic factor (BDNF), indicating potential benefits for neurodegenerative diseases.*
05:18 🧠 *High-intensity exercise correlates with improved executive function in humans, specifically linked to lactate levels.*
06:40 💪 *High-intensity exercise may also have benefits due to increased blood flow and shear force, potentially impacting brain health and cancer cells.*
09:10 🌪️ *The unique effects of high-intensity exercise on the brain may distinguish it from moderate, continuous exercise.*

[TheFeelyourself]

I love sprints. Huge difference the days i do and the days i dont sprint

[adrianengel]

Is it possible that HIIT training mimics what happens during a life and death struggle? Short bouts of all out effort where any chemicals released that improved survivability such as increased mental clarity and focus would be selected for.

[RealziesCuts]

Rhonda, thank you so much for all of your helpful content. I was discussing your work as well as the work of Peter Attia with a colleague yesterday.

Day 5 of NMN, it becomes incredible on the fourth consecutive day 💥
497 days no alcohol 🥇
More blessed and grateful than ever before 💫
🏆
I work in a supplement store and it’s next to a cat store 🏬 ❤️

[AAvishek]

It's been a while I have done any high intensity exercise. But after watching this I'm definitely adding it to my week. Thanks a lot for discussing the benefits and what TABATA is. The on-screen references were really helpful

[CairnsLobster]

Rhonda Patrick is such a experienced presenter of science. She is sensational. Andre

[_baller]

As far as I’m concerned it’s just about pushing yourself, really getting that VO2 max, but this can be done with a hard run, no trotting around, or lifting very heavy for awhile, that by the time you’re done you’re toast, it’s not exactly just sprints

[KT-zxjr]

Good work Rhonda and Martin. Good intel. I've trained intensively for decades. I cannot train at a mild pace as it feels like a waste of time. For me, and as I have told others when I taught a class, the benefits hit the physical, mental, and spiritual.... You should also look at some of the work on meditation and its brain benefits. I've done that since the mid 1990s. Very positive as well. Thanks.

[functionalmovementcoaching]

Great podcast and information. As a Functional movement coach it's really important to build an adequate baseline strength in your key muscles used for example in sprinting before doing these HIT exercises.

[threerisingsuns]

Wow, very interesting insights! Your thoughts on shear force Rhonda are something I've believed for years but never was able to articulate in the way you just did. You said exactly How I've felt but never had the science to support my thoughts. Thank you for this. I always used the analogy of getting an oil change on your car, the "shear force" as you said is like clearing your pipes from all the junk---a crude analogy I know but it is always how I pictured it. I hope to see more development in this area of HIT on brain health. Parkinson's also runs in my family, so it is a topic I am interested in as well.

[theriac.]

When the interview finished, I thought he was going to burst into "It’s The End Of The World As We Know It (And I Feel Fine)"

[akriss]

I love your videos. The body is the connection to life.

[holt]

What’s considered high intensity? Heart rate, duration, frequency? Etc Requirements?

[jonpageable]

I have never been fitter since reducing the intensity of my cardio workouts. I do weight training 5 days a week. If I do a tababta on my rogue echo I’m knocked out and need extra recovery time. I occasionsly still do the odd tabata workout but unless you are some kind of professional athlete I think there are more benefits to doing lower intensity cardio and just go hard on the weight training

[grapeshot]

Does a 5 min sprint at the end of a zone 2 workout count? What about resistance training?

[charlesoneill]

Thank you both. How do you measure lactate? Very interested in this topic. You mentioned your parents. Was their lifestyle conducive to preventing neuro diseases? Much more is known now.. my mother got altizmers. She was fit. Active.. but never ran.. she believed in walking. And the food pyramid. Thanks

[jasonpatrick-xk]

Im age 46. It was so easy in my twenties....take an effort as i approach 50