As far as exercise in your workouts that

you prefer, you've talked about a

protocol that reverses cardiac aging. Uh

what's a 45minute workout you can do

that'll make your heart 20 years younger

over time?

>> A 45minute workout done maybe five to

six times a week. All right, let's talk

about this.

um

you can reverse the aging of your heart

and it's it's very very powerful. So

there was a study done by Ben Levian out

of UT Southwest in Dallas and um he took

50-year-olds that basically didn't go to

the gym, didn't exercise, but they

didn't have any disease. Put them on a

pretty intense exercise workout program

for two years and this was compared to a

you know placebo group, sham control

group. These guys were they thought they

were getting a treatment. Um, so they

were doing like stretching, yoga, they

did a little bit of resistance training,

but enough to just like make them think

they were getting the active treatment,

right? Placeboa is very important

because the placebo effect is very real.

You can change your biology. So this

two-year program was progressive. It

wasn't like starting out day one, we're

going to exercise 5 hours a week even

though you've never worked out, right?

Like you can't do that. So it was

progressive. They worked their way up.

After about 6 months, most of these

adults that were 50 years old were

exercising about 5 hours a week. And the

majority of this exercise they were

doing like 30 minutes of jogging a day.

They were doing um once or twice a week

they were doing a highintensity interval

training workout called the Norwegian

4x4. It's basically four minutes of

going on a stationary cycle as hard as

you can and maintain that pace for four

minutes. So you're not going all out and

it's depends on the person's fitness

level, right? So like some people

they're they're as hard as they can go

for four minutes and maintain is

different right than another person's.

But the point is they're pushing it

throughout that four minutes and then

they rest for 3 minutes and they repeat

that four times. Rest and recover. So

they're going very very light. They're

letting their heart rate come down. So

they were doing that. They started out

doing it one time a week and then they

went up to two times a week. They were

doing that and they also did some

resistance training. But by and large a

lot of their workouts were more in the

intense. They were doing more vigorous

intensity exercise and after two years

the structure of their heart had

reversed by 20 years. The aging of their

heart had reversed by 20 years. So their

52y old hearts look like 32-year-old

hearts in terms of the structure. And

that's very important because um as you

age your hearts your heart shrinks and

it gets stiffer with age and that

affects your cardiovascular disease

risk. It also affects the ability for

you to work out. So, um, they were able

to essentially reverse that aging by 20

years in just two years. And that's

incredible. Um, pretty sure most the

people that did that program are still

doing it because it's a very big

motivator to hear that you reverse the

aging of your heart by 20 years in just

two years. And um so I would say the

workout protocol is essentially you know

you want to be doing at least you know

about 30 minutes of of some kind of like

cardiovascular aerobic exercise where

you are you're moving fast. So jogging

is considered even moving fast faster

than walking right you're getting your

heart rate up. Some cases you could be

70% max heart rate maybe 80% right for

30 minutes five times a week. And then

in addition to that, you're doing at

least one time a week a more intense

workout, a high-intensity interval

training workout like a Norwegian 4x4

type of workout.

>> One time a week you said.

>> Yeah. Um they started out they were

doing one time a week and they were also

doing two. It was like mixed in. So I

would say at least once a week would be

good. If you could do twice a week

better. Um I do that kind of thing, you

know, twice a week. Um that would be

something to consider. And then they

were doing some resistance training

because you have to have your muscle

mass and strength as well. But and that

was like, you know, pretty minimal. I

think it was just twice a week they were

doing doing some like 30-minute bout of

resistance training. So like an hour

>> an hour a