December 5, 2023 • 1hr 2min

#084 The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick

FoundMyFitness

This episode explores the unique and powerful benefits of vigorous aerobic exercise, particularly high-intensity interval training (HIIT), for cardiovascular health, metabolism, brain function, and longevity. Dr. Rhonda Patrick challenges common perceptions about exercise and delves into the science behind why vigorous exercise provides benefits that cannot be achieved through moderate intensity exercise alone. The discussion covers fundamental questions about the genetic and metabolic adaptations that occur with vigorous exercise, how it can combat age-related changes in the heart, and its effects on glucose transport, mitochondrial health, and brain health. Dr. Patrick also introduces practical applications like the Norwegian 4x4 interval training protocol and the benefits of short "exercise snacks" throughout the day.

0:00

-0:00

Key Takeaways

Vigorous exercise provides unique benefits for cardiovascular health, metabolism, and brain function compared to moderate intensity exercise
VO2 max is directly linked to longevity - higher VO2 max is associated with longer lifespan and reduced mortality risk
High-intensity interval training (HIIT) is particularly effective at improving VO2 max, even in short durations
The Norwegian 4x4 protocol (4 min high intensity intervals with 3 min recovery, repeated 4 times) is an excellent way to improve VO2 max
Vigorous exercise produces more lactate, which acts as a signaling molecule in the body and brain
Lactate from vigorous exercise provides unique brain benefits including increased BDNF production and improved blood-brain barrier health
Short "exercise snacks" of 1-10 minutes of vigorous activity throughout the day can provide significant health benefits
Vigorous exercise may help combat cancer by killing circulating tumor cells and increasing anti-cancer myokines

Introduction

This episode explores the unique and powerful benefits of vigorous aerobic exercise, particularly high-intensity interval training (HIIT), for cardiovascular health, metabolism, brain function, and longevity. Dr. Rhonda Patrick challenges common perceptions about exercise and delves into the science behind why vigorous exercise provides benefits that cannot be achieved through moderate intensity exercise alone.

The discussion covers fundamental questions about the genetic and metabolic adaptations that occur with vigorous exercise, how it can combat age-related changes in the heart, and its effects on glucose transport, mitochondrial health, and brain health. Dr. Patrick also introduces practical applications like the Norwegian 4x4 interval training protocol and the benefits of short "exercise snacks" throughout the day.

Topics Discussed

Defining Vigorous Exercise vs. Zone 2 Training (4:34)

Zone 2 training is moderate intensity, sustainable exercise at 70-80% of max heart rate
Vigorous exercise is higher intensity, above the lactate threshold, typically 80%+ of max heart rate
Vigorous exercise includes high-intensity interval training (HIIT) with intervals at 85-95%+ max heart rate

VO2 Max and Longevity (8:34)

VO2 max is a measure of cardiorespiratory fitness directly linked to longevity
Higher VO2 max is associated with reduced mortality risk and increased lifespan
Each 1 unit increase in VO2 max is associated with a 45 day increase in life expectancy
"The higher your VO2 max, the longer you're likely to live. And there doesn't seem to be an upper limit to the life extending benefits of enhanced cardiorespiratory fitness."

Improving VO2 Max Through Training (11:55)

High-intensity interval training (HIIT) is particularly effective at improving VO2 max
About 40% of people don't improve VO2 max with moderate intensity exercise alone
Adding vigorous exercise helps "non-responders" see VO2 max improvements
The Norwegian 4x4 protocol is an excellent way to improve VO2 max:
- 4 minute intervals at 85-95% max heart rate
- 3 minute recovery periods
- Repeat 4 times

Balancing Vigorous and Moderate Exercise (14:17)

For committed exercisers (3-5 days/week), about half of training time should be vigorous
For casual exercisers (2-3 days/week), more than half should be vigorous
Endurance athletes typically do 80% moderate/20% vigorous training
Non-athletes likely benefit from a higher proportion of vigorous exercise

Measuring VO2 Max Outside a Lab (19:35)

The 12-minute Cooper test is a validated way to estimate VO2 max
Run/walk as far as possible in 12 minutes on a flat surface
Use formula: VO2 max = (distance in meters - 504.9) / 44.73
Some wearable devices can also estimate VO2 max during exercise

Reversing Heart Aging Through Exercise (22:33)

A 2-year study showed vigorous exercise in 50-year-olds reversed heart aging by 20 years
Protocol gradually increased intensity and frequency over 6 months
Included both zone 3 training and weekly Norwegian 4x4 intervals
"You're taking a 50 year old heart and making it look like a 30 year old heart."

Metabolic Adaptations to Vigorous Exercise (28:24)

HIIT improves glucose control and insulin sensitivity more efficiently than moderate exercise
Enhances muscles' ability to take up glucose and improves glucose transport capacity
Lactate produced during vigorous exercise acts as a signaling molecule
Stimulates expression of GLUT4 glucose transporters on muscle cell membranes

Mitochondrial Adaptations: HIIT vs Zone 2 (29:38)

Both HIIT and zone 2 training increase mitochondrial biogenesis
HIIT provides a more rapid and potent stimulus for mitochondrial adaptations
Zone 2 requires longer durations for comparable mitochondrial benefits
Vigorous exercise may enhance mitophagy (removal of damaged mitochondria)

Brain Benefits of High-Intensity Exercise (38:03)

Lactate produced during vigorous exercise crosses the blood-brain barrier
Neurons preferentially use lactate as an energy source over glucose
Glucose sparing allows for increased production of antioxidants like glutathione
Lactate stimulates production of BDNF in the brain
"BDNF is the youth elixir for the brain. And exercising muscles produce lactate to help you bathe your brain in it."

Blood-Brain Barrier Benefits (44:42)

Lactate stimulates production of VEGF at the blood-brain barrier
VEGF promotes growth of new blood vessels and repair of damaged ones
Helps prevent breakdown of blood-brain barrier, a major cause of brain aging

Myokine Release and Exercise Intensity (46:58)

Myokines are signaling molecules released by muscles during exercise
Greater exercise intensity leads to greater myokine release
Myokines have anti-inflammatory and anti-cancer effects
Key myokines: IL-6, irisin, oncostatin M

Exercise and Cancer Prevention/Survival (49:48)

Physical activity before cancer diagnosis reduces mortality risk by 23-26%
Activity after diagnosis reduces mortality risk by 28-48%
Vigorous exercise kills circulating tumor cells through increased blood flow
"The more intense the exercise, the more sensitive [circulating tumor cells] are to cell death."

Exercise and Mental Health (52:36)

Exercise increases muscle uptake of kynurenine, reducing neurotoxic metabolites
Helps prevent formation of quinolinic acid, linked to depression and neurodegeneration
Exercise intensity increases enzymes that facilitate this protective mechanism

Exercise Snacks and VILPA (54:13)

"Exercise snacks" are short bursts (1-10 min) of vigorous activity throughout the day
Can improve glucose control, especially when timed around meals
Helps combat negative effects of prolonged sitting
VILPA (Vigorous Intermittent Lifestyle Physical Activity) involves brief, intense everyday activities
3-4 min/day of VILPA associated with 25-30% reduction in mortality risk
9 min/day associated with 40-50% reduction in cardiovascular and cancer mortality

Conclusion

This episode highlights the unique and powerful benefits of vigorous aerobic exercise, particularly high-intensity interval training (HIIT). While all forms of exercise are beneficial, vigorous exercise provides distinct advantages for cardiovascular health, metabolism, brain function, and longevity that cannot be fully achieved through moderate intensity exercise alone.

Key takeaways include the strong link between VO2 max and longevity, the effectiveness of HIIT for improving VO2 max, and the numerous benefits of lactate produced during vigorous exercise. The episode also introduces practical ways to incorporate vigorous exercise, such as the Norwegian 4x4 protocol and short "exercise snacks" throughout the day.

Dr. Patrick emphasizes that while any consistent exercise routine is beneficial, incorporating vigorous exercise can provide additional health benefits and may be particularly important for those who don't respond well to moderate intensity exercise alone. The evidence presented makes a compelling case for including regular bouts of vigorous exercise as part of a well-rounded fitness routine for optimal health and longevity.