#108 The Best Type of Exercise for Longevity

This episode of the FoundMyFitness podcast features a discussion between the host and endurance athlete Brady Holmer, focusing on a new study challenging the conventional "one minute of vigorous exercise equals two minutes of moderate exercise" guideline. They dissect the study's methodology, which used wearable accelerometers to objectively measure physical activity, and highlight the finding that vigorous exercise may be four to ten times more beneficial than moderate exercise for various health outcomes, including cardiovascular health, diabetes prevention, and cancer risk reduction. The conversation explores the physiological adaptations triggered by vigorous activity, such as improved cardiovascular function and insulin sensitivity, and touches on practical implications, including the benefits of vigorous intermittent lifestyle physical activity (VILPAs) and structured exercise snacks, while also promoting the host's free training guide and premium membership.

Outlines

Part 1: Introduction and Background

Part 2: Study Design and Findings

Part 3: Mechanisms and Benefits of Vigorous Exercise

Part 4: Practical Applications and Recommendations

Part 5: Special Populations and Considerations

Part 6: Conclusion and Resources

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FoundMyFitness

Part 1: Introduction and Background

00:00Introduction to Exercise Intensity and a Groundbreaking Study

Introduction to Exercise Intensity and a Groundbreaking Study

02:29Free Resources and Creatine Supplementation

Free Resources and Creatine Supplementation

04:12Supporting Evidence-Based Health and Fitness Education

Supporting Evidence-Based Health and Fitness Education

06:12Introduction of Brady Holmer and Discussion of Physical Activity Guidelines

Introduction of Brady Holmer and Discussion of Physical Activity Guidelines

08:47Metabolic Equivalents and the Focus on Health Outcomes

Metabolic Equivalents and the Focus on Health Outcomes

11:14Examples of Physical Activity and Potential Flaws in Guidelines

Examples of Physical Activity and Potential Flaws in Guidelines

Part 2: Study Design and Findings

14:31Study Setup and Methods

Study Setup and Methods

17:00Accelerometer Data and Defining Exercise Intensity

Accelerometer Data and Defining Exercise Intensity

19:11Examples of Activities and the Difference Between Physical Activity and Exercise

Examples of Activities and the Difference Between Physical Activity and Exercise

22:15Physical Activity Guidelines and Health Outcomes Tracked

Physical Activity Guidelines and Health Outcomes Tracked

23:56Risk Reduction and Health Equivalence Ratio

Risk Reduction and Health Equivalence Ratio

25:30Major Findings: Vigorous vs. Moderate Intensity

Major Findings: Vigorous vs. Moderate Intensity

27:58Major Findings: Type 2 Diabetes and Cancer Mortality

Major Findings: Type 2 Diabetes and Cancer Mortality

29:32Implications for Wearable Device Companies

Implications for Wearable Device Companies

30:55Vigorous vs. Light Activity: Health Equivalence Ratio

Vigorous vs. Light Activity: Health Equivalence Ratio

33:09Dose Response and Adverse Events

Dose Response and Adverse Events

34:23Sedentary Behavior and the Importance of Getting Heart Rate Up

Sedentary Behavior and the Importance of Getting Heart Rate Up

Part 3: Mechanisms and Benefits of Vigorous Exercise

36:08The Stronger the Stimulus, the Greater the Adaptation

The Stronger the Stimulus, the Greater the Adaptation

38:06Shear Stress and Cardiovascular Adaptations

Shear Stress and Cardiovascular Adaptations

40:30Reversing Structural Aging of the Heart and the Importance of HIIT

Reversing Structural Aging of the Heart and the Importance of HIIT

42:27Cardiorespiratory System and Stroke Volume

Cardiorespiratory System and Stroke Volume

44:57VO2 Max and Cardiac Fibrosis

VO2 Max and Cardiac Fibrosis

47:26Cardiorespiratory Fitness and the Importance of Vigorous Exercise

Cardiorespiratory Fitness and the Importance of Vigorous Exercise

49:20Type 2 Diabetes and Lactate Signaling

Type 2 Diabetes and Lactate Signaling

52:28Sprint Interval Training and Glucose Control

Sprint Interval Training and Glucose Control

54:30Lactate Signaling and Mitochondrial Biogenesis

Lactate Signaling and Mitochondrial Biogenesis

56:14Biomarkers of Mitochondrial Health

Biomarkers of Mitochondrial Health

57:50Oxidative Stress and Mitochondrial Function

Oxidative Stress and Mitochondrial Function

59:59Sheer Stress and Cancer Mortality

Sheer Stress and Cancer Mortality

1:01:08Circulating Tumor Cells and Shearing Forces

Circulating Tumor Cells and Shearing Forces

1:04:20Cancer Metastasis and Recurrence

Cancer Metastasis and Recurrence

1:06:03Genetic and Environmental Components of Cancer

Genetic and Environmental Components of Cancer

1:07:14Hormonal and Cellular Responses to Vigorous Exercise

Hormonal and Cellular Responses to Vigorous Exercise

1:08:15Muscle Fiber Recruitment and All-Cause Mortality

Muscle Fiber Recruitment and All-Cause Mortality

1:11:48CrossFit and the Hormetic Response

CrossFit and the Hormetic Response

1:13:34Lactate Signaling and Brain Health

Lactate Signaling and Brain Health

1:15:16The Importance of Mechanisms

The Importance of Mechanisms

1:17:21Exercise as a Panacea