The Longevity & Brain Benefits of Vigorous Exercise | Dr. Rhonda Patrick
Summary
TLDRThis fitness podcast explores the science behind incorporating vigorous exercise into one's lifestyle for enhancing longevity and brain function. It details how muscles act as chemical factories during intense activity, producing compounds that yield anti-inflammatory and anti-cancer effects. Different training methodologies like high-intensity interval training and moderate steady state exercise are compared in terms of their metabolic adaptations and brain benefits. The host also explains how lactate generated from vigorous exercise uniquely impacts neurons and the blood-brain barrier. Short high-intensity 'exercise snacks' are proposed to break up sedentary behavior.
Takeaways
- 😀 Vigorous exercise like HIIT is crucial for improving cardiorespiratory fitness and can reverse aging effects in the heart
- 🧠 Vigorous exercise uniquely benefits the brain due to lactate production and signaling
- ⚡ Short bursts of high-intensity 'exercise snacks' provide metabolic benefits
- 🔥 Vigorous exercise potently stimulates mitochondrial biogenesis
- 💪 HIIT rapidly enhances muscle glucose uptake and insulin sensitivity
- 🩺 Vigorous exercise reduces mortality risk from cancer and other diseases
- 🦵 Muscles act as 'mini biochemical labs' producing beneficial compounds during intense exercise
- 😊 Vigorous exercise increases beneficial brain chemicals like BDNF and neurotransmitters
- 💉 Lactate produced by muscles can cross the blood-brain barrier to signal adaptations
- 🚴♀️ Any level of physical activity has benefits, but vigorous exercise takes it further
Q & A
What is the difference between zone 2 training and vigorous exercise?
-Zone 2 training is moderate intensity aerobic exercise at around 70-80% max heart rate, where you can still talk comfortably. Vigorous exercise is higher intensity, usually over 85% max heart rate, causing rapid lactate accumulation and difficulty sustaining for more than a few minutes.
How does improving VO2 max lead to longevity benefits?
-Higher VO2 max levels are associated with reduced risk of mortality and longer lifespan. Going from below normal to average VO2 max leads to a 2+ year increase in life expectancy. There seems to be no upper limit to the benefits within normal ranges.
How can vigorous exercise reverse aging effects in the heart?
-A study found 2 years of vigorous exercise in 50 year olds reversed aging effects in their hearts by 20 years. By the end incorporating high intensity intervals, their hearts structurally resembled 30 year old hearts.
What are some of the unique benefits of HIIT for the brain?
-The lactate produced signals the brain to increase BDNF levels which is crucial for neuron health and function. It also spares glucose to produce antioxidants and improves vascular function at the blood-brain barrier to prevent inflammation.
How does exercise improve insulin sensitivity and diabetes risk?
-The metabolic stress of high intensity exercise upregulates glucose transporters like GLUT4, enhancing glucose uptake capacity. This improves insulin sensitivity and blood sugar regulation.
How does exercise compare to medications for heart disease risk?
-The podcast notes low fitness has a mortality risk comparable to or greater than risks from smoking, heart disease or diabetes. In many cases exercise significantly reduces those risks beyond what medications can achieve.
What is mitochondrial biogenesis and how is it stimulated?
-Mitochondrial biogenesis is the creation of new young mitochondria. Vigorous exercise like HIIT potently stimulates it by generating lactate which activates pathways that signal mitochondrial production.
What are some benefits of exercise snacks?
-Short 1-10 minute bursts of high intensity exercise, or "exercise snacks", have benefits for metabolism, breaking up sedentary behavior, and cognitive function.
How might timing exercise snacks around meals specifically help?
-Performing vigorous exercise shortly before or after meals enhances blood sugar control by increasing glucose uptake and insulin sensitivity, reducing demand on the pancreas.
What is VILPA and how might it improve health?
-VILPA or Vigorous Intermittent Lifestyle Physical Activity refers to incorporating high intensity exertion into daily activities. Just 3-9 min of VILPA a day has been associated with significant mortality risk reduction.
Outlines
😀 Introducing the importance of vigorous exercise
The host introduces the podcast on vigorous exercise. She explains that vigorous exercise goes beyond moderate intensity to provide unique benefits for longevity, brain function, and cellular rejuvenation. Key points: enhances neurochemicals, initiates anti-cancer mechanisms, improves mental health.
😃 Defining vigorous exercise and lactate threshold
The host defines vigorous exercise in relation to lactate threshold and zone 2 training. Vigorous exercise surpasses lactate threshold, making it challenging to hold a conversation. It includes high intensity intervals with significant lactate accumulation.
😊 Vigorous exercise improves cardiorespiratory fitness
Studies show vigorous exercise significantly improves cardiorespiratory fitness (VO2 max), reducing mortality risk. Even going from unfit to low normal VO2 max extends life expectancy. No apparent upper limit within normal life expectancy.
🤩 Vigorous exercise reverses heart aging
Two years of vigorous exercise reversed aging of 50 year old hearts by 20 years. Protocol: gradually increased to 5-6 hours per week, much of it vigorous intensity like 4x4 interval training.
😮 Vigorous exercise enhances metabolism
Vigorous exercise more efficiently improves glucose control, insulin sensitivity, mitochondrial biogenesis. Lactate acts as signaling molecule for adaptations. High intensity intervals rapidly increase glucose transporters.
🧠 Vigorous exercise benefits the brain
High intensity exercise enhances neuroprotection and cognition. Lactate crosses BBB, provides energetically favorable fuel for neurons, spares glucose for glutathione production, and acts signaling molecule for BDNF.
💪 Mitochondrial and muscle adaptations
Both HIIT and moderate exercise increase mitochondrial biogenesis and fat oxidation. HIIT more rapidly stimulates adaptations while moderate exercise requires greater volume. Incorporate both.
🏋️♀️ More mechanisms of vigorous exercise
Vigorous exercise increases release of anti-inflammatory myokines in dose dependent manner. Also enhances enzyme to reduce neurotoxic kynurenine. Breaks up sedentary behavior. Similar benefits from exercise snacks.
🚶♂️ Vigorous lifestyle physical activity
Vigorous intermittent lifestyle activity (VILA) like sprinting up stairs has similar mortality benefits to exercise snacks. Just 9 min/day of VILA reduces cardiovascular and cancer mortality by 40-50%.
🏃 Conclusion on vigorous exercise
In conclusion, incorporating vigorous intensity exercise provides a host of unique benefits spanning increased longevity to enhanced cellular rejuvenation and brain function.
Mindmap
Keywords
💡Vigorous exercise
💡VO2 max
💡Lactate threshold
💡Mitochondrial biogenesis
💡Brain-derived neurotrophic factor (BDNF)
💡Lactate shuttle
💡Glucose sparing
💡Myokines
💡Vascular endothelial growth factor (VEGF)
💡Exercise snacks
Highlights
Vigorous exercise linked to longevity - higher VO2 max associated with longer lifespan.
Vigorous exercise reversed aging effects in hearts of 50-year-olds, making them look 30.
High-intensity interval training (HIIT) more efficiently improves insulin sensitivity than moderate exercise.
Vigorous exercise stimulates mitochondrial biogenesis - generating new, healthy mitochondria.
Lactate produced during vigorous exercise acts as signaling molecule, increasing BDNF in brain.
BDNF critical for cognitive function, memory, protecting against neurodegeneration.
Vigorous exercise increases vascular endothelial growth factor (VEGF) at blood-brain barrier.
Breakdown of blood-brain barrier implicated in neuroinflammation and dementia.
Greater exercise intensity leads to increased release of anti-inflammatory, anti-cancer myokines.
Vigorous exercise helps clear kynurenine, reducing production of neurotoxin quinolinic acid.
Short bursts of vigorous exercise ("exercise snacks") beneficial for metabolism and cognition.
3-4 mins/day of vigorous physical activity linked to 25-30% lower mortality risk.
9+ mins/day vigorous activity associated with 50% lower cardiovascular mortality.
Vigorous exercise has unique benefits - focus on incorporating into training routines.
Companion guide on optimizing cognition and neuroprotection at bdnfprotocol.com.
Transcripts
welcome to the F my fitness podcast I'm
your host Rhonda Patrick today we're
diving deep into the science and
practicality of incorporating vigorous
intensity exercise into our lives it's
not just about living longer it's about
enriching the quality of life at
essentially every stage and also
influencing brain function during
vigorous exercise our muscles
essentially become mini biochemical Labs
synthesizing compounds like lactate and
myocin these aren't just muscle bound
they get into circulation travel to far
off tissues and they signal to them and
they have a variety of benefits
including the synthesis of elements like
brain dve neurotrophic factor or bdnf
crucial for brain health and neuronal
health they also potentially initiate
anti-cancer mechanisms not only are
muscles little chemical producing
factories but they also act like sponges
to soak up compounds that can be harmful
to the brain improving mental health and
reducing neurodegenerative disease risk
we're going to dive deep into the realm
of V V2 Max optimization V2 Max is not
just about a measure of
cardiorespiratory Fitness it's directly
linked to longevity essentially the
higher your V2 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 at least within your genetic
potential we'll get into the details of
how to calibrate high-intensity efforts
with Zone 2 training methodologies for
improving BO2 Max with the spotlight on
the Norwegian for by4 protocol and even
touch on some straightforward tactics
like assessing BO2 Max so the pragmatic
test which is the 12-minute run test
equally important we'll navigate through
the processes of mitophagy and
mitochondrial biogenesis these are
cornerstones for cellular Rejuvenation
essentially reversing the aging process
on a cellular level there's a lot of
questions to answer what is vigorous
exercise what is high-intensity exercise
what about Zone 2 training so let's
start by covering what is is not
vigorous exercise Zone 2 training is
also sometimes known as aerobic Based
training it primarily targets aerobic
Energy Systems and can be sustained for
longer durations we're talking an hour
and more some experts Define this type
of training to be around 70 to 80% of
maximum heart rate um possibly lower for
people that are unfit um it's also
defined by the talk test so you should
be able to talk Comfort comfortably but
not sing so you should be a little
breathy when you're talking but still
able to talk
comfortably zone two training involves
exercising at a moderate intensity it's
a steady state type of lactate threshold
training lactate threshold refers to the
point at which the body begins to
produce lactate at a faster rate then it
can clear it away so keep in mind
there's a lot of individual variation in
determining the lactate threshold
because people can have different
Baseline lactate levels for one which is
typically around 0.9 to to 1 millimolar
generally speaking um people also have
different rates of lactate production
and clearance and even at the same
relative exercise intensity so for
example trained athletes might have a
higher lactate threshold in terms of
both exercise intensity and lactate
concentration compared to untrained
individuals genetics also play a role
there are many great podcasts out there
covering Zone 2 training um including
Peter AAS the drive with guest Dr Dr
enigo
sanon now let's talk about vigorous
exercise so generally speaking vigorous
exercise represents a level of exertion
where exercise goes beyond the lactate
threshold which means lactate begins to
accumulate in the muscles more rapidly
there are various intensities within
vigorous exercise so level intensity
referred to as the maximal steady state
threshold sometimes called Zone 3 is
above the lactate thr threshold and it's
challenging to hold a conversation and
it's difficult to maintain this level of
exercise for longer than 20 to 30
minutes this level of intensity is
somewhere between 80 to 85% max heart
rate however vigorous exercise also
includes exercising at intensities
higher than this so a higher intensity
training where there's significant
amount of lactate accumulation and
you're close to your what's called
anerobic threshold this is a level of
intensity usually around 85 to 95% max
heart rate and it's difficult to
maintain for longer than a few minutes
sometimes this type of training
intensity is called zone four
training then there's the All Out near
maximal intensity and this is sometimes
called zone five Training these are
shorter intervals and it's generally
hard to maintain this level level of
intensity for um longer than 1 minute so
when we're talking about high-intensity
interval training it involves
alternating between periods of
high-intensity vigorous exercise and
periods of lower intensity rest
depending on the the high intensity
interval training or hit for short
protocol these can include intervals
ranging from zone three to zone five
followed by recovery periods the idea
that high-intensity interval training is
only Anor robic is a misconception while
high-intensity interval training
exercise does rely more heavily on Anor
robic Energy Systems it still required
significant aerobic metabolism so hit
can improve both aerobic and anerobic
fitness and it's my opinion that getting
your heart rate to at least 80% max
heart rate so that that being at least
80 uh percent is a really good place to
be if you are targeting brain benefits
and we'll dive a lot into that in a
minute but I want to start by talking
about cardiorespiratory fitness health
span and Longevity so V2 Max is a
measure of maximal oxygen uptake which
reflects an individual's ability to
utilize oxygen during exercise it's
considered one of the best indicators of
cardiorespiratory Fitness and it's
associated with improved healthspan
increased lifespan higher
cardiorespiratory levels as measured by
V2 Max have been consistently leaked to
A reduced risk of mortality and longer
lifespan so in the podcast when I use
the term V2 Max just keep in mind that
it's a measurement of cardiorespiratory
Fitness the greatest longevity benefit
that comes from improving your V2 Max is
from people starting from a below
average V2 Max and moving anywhere above
average so even going from a below
normal V2 Max for your age group and
gender to a low normal is associated
with a 2.1y year increase in life
expectancy bumping that up going from a
below below normal to high normal V 2
max is associated with a 2.9 year
increase in life expectancy and going
even further to the upper limit of
normal is associated with 4.9 years so
almost 5year increase in life expectancy
on average each unit increase in bi2 Max
so that's 1 milliliter per kilogram per
minute is associated with a 45 day
increase in life
expectancy in another study involving
only men for every 10 unit increase in
V2 Max so this would be then 10 ms per
kilogram per minute there was a 70 177%
lower risk of death from cancer and a
11% lower all cause mortality so dying
from many different um Co non-accidental
causes of uh death another study
published in Jama in 2018 found that
there was no apparent upper limit to the
benefit of cardiorespiratory Fitness on
mortality within normal ranges of human
life expectancy of course um in fact the
study reported that Elite performers
these are people that performed in the
top 2.3% on the fitness test had an 80%
reduction in mortality risk compared to
the lowest performers so they performed
in the bottom 25% on the fitness test
and if you compare the elite performers
to the high performers so these folks
did really well but they were just under
the elite they were they were between
the top 25% and the top 2.3% the elite
performers had a 20% mortality risk
decline compared to even those High
performers but going back to what I said
earlier about just moving out of that
low fitness group will give huge
advantages to on life expectancy so
people in the low fitness group had a
fivefold higher risk of death than the
elite performers but what is also so
interesting is that the risk of dying
due to low Fitness was similar or even B
bigger than risks associated with having
heart disease smoking or diabetes so
being fitter is really good for your
health at every level of fitness and
there's always room for improvement so
the question is well how can we improve
our BO2 Max um lots of different
training protocols Zone 2 training for
example high-intensity interval training
you know vigorous intensity exercise all
improve cardiorespiratory Fitness and
can increase V2 Max um
hit has been shown to significantly
improve E2 Max even with shorter
training durations this is because hit
recruits both aerobic and Anor robic
Energy Systems and increases the
intensity of the workout resulting in um
greater greater cardiovascular stress
and then adaptations um but this is
important there are individuals who
engage in more moderate intensity you
know steady state zone 2 training that
do not experience significant
improvements in V2 Max in fact research
has shown that approximately 40% of
people do not see a measurable increase
in their V2 Max even after engaging in
guideline-based moderate intensity
exercise which is about 2.5 hours of uh
of this type of exercise per week for
several months but when these what are
called non-responders Incorporated more
vigorous intensity exercise such as
high-intensity interval training they do
start to see improvements in V2 Max so
this suggests that adding higher
intensity exercise to an exercise
routine can help eliminate that
non-response and also can lead to
Greater benefits in cardiorespiratory
Fitness the reason for non-response um
to moderate intensity exercise it's not
completely understood but um the
addition of vigorous intensity exercise
is important for overall improvements in
BO2 Max and engaging in more vigorous
exercise seems to Prov provide a
stronger stimulus for physiological
adaptations that lead to increased
cardiorespiratory Fitness so again I
think these findings do really sort of
highlight the importance of
incorporating vigorous intensity
exercise particularly incorporating
maybe uh high intensity interval
training into a training routine and
obviously for individuals who are time
pressed and can't dedicate several hours
per week to doing a more type zone two
type of training including shorter
sessions of higher intensity exercise
can still have significant improvements
in BO2 Max and overall health uh so you
might be wondering you know how much
time do I dedicate to my more vigorous
type of exercise versus a more moderate
intensity Zone 2 type of training and I
really think that answer depends on a
lot of factors your individual goals um
what you enjoy doing most what you're
going to do the most I mean all those
things are important because at the end
of the day uh establishing a habit
having an exercise routine that you're
going to consistently do is what is most
important uh for endurance athletes I
mean the answer is easy right you're
already dedicating several hours a week
to doing more zone two training and
about 20% of that training is dedicated
to to Shorter higher intensity workouts
more vigorous intensity workouts and
this is commonly known as the 8020 rule
but um remember this is this is people
that are doing extensive amounts of
training anywhere between 10 to 30 hours
a week week um it's I think it's a
common misconception to apply that 020
rule to like any committed exerciser and
any casual exerciser who are doing well
under less than 10 hours a week as you
think about um someone who is a
committed exerciser maybe you work out 3
to 5 days a week how much of that time
should be spent doing vigorous intensity
exercise I would say for VO2 max and
other adaptations we're going to discuss
including the brain um about half of
that exercise training time I think
should be spent in vigorous doing a
vigorous exercise so again you want to
be uh 80 at least 80% of your max heart
rate or or more uh obviously there's
resistance training to to incorporate as
well into any training program um
there's casual exercisers so people that
work out maybe two to three times a week
uh they should probably spend more than
half of their time doing more vigorous
intensity exercise I think this this
ensures you're pushing your limits and
you know making sure that you're getting
adaptations Fitness gains in a shorter
period of
time there are a variety of V2 Max
training protocols so for people that
are looking for that more vigorous
exercise using you know using
high-intensity enal training to improve
their V2 Max um the key here is longer
intervals so incorporating longer
intervals such as 2 three four maybe
even five minutes at the highest
workload you can sustain for that time
and then performing four intervals with
rest and Recovery in between um each of
those so this protocol may require maybe
a 20 minute time commitment but it can
lead to significant improvements in V2
Max there's a few examples of a V2 Max
training um Dr Martin gabala who was a
recent podcast guest gave a variety of
of examples of this so there's 3 to five
minute repeats at the highest
sustainable intensity we talked about
doing um those 3 to 5 minute intervals
that you can maintain and then you rest
and recover and repeat those intervals
uh for for a total of 20 minutes I think
a a popular variation of this is called
the Norwegian 4x4 interval training
protocol so the intervals are 4 minutes
long and you're aiming for about 85 to
95% of your max heart rate or the
maximum level of intensity you can
maintain for the entire four minutes um
these interval these intervals can be
brutal so the recovery period is 3
minutes long and the intensity is
significantly lower like light light
exercise more like a Zone one training
exercise you want to allow yourself
recovery time the clearance of lactate
you want your heart rate to come down
significantly so that you can prepare
for the next 4minute interval so these
four minute intervals are repeated um
four times and again in between each
interval is a 3 minute recovery so
that's the the nuran 4x4 interval
training um there's another type of BO2
Max training protocol it's the one
minute on one minute off
protocol this is where you perform one
minute of intervals at the highest
intensity you can do for 1 minute and
then it's followed by a one minute
recovery period and then you repeat this
interval pattern 10 um or maybe five
times for about 25 minutes or so and and
this protocol also is effective at
improving BO2 Max and it does provide a
lot of flexibility in terms of time
commitment um it it's also not as uh you
know grueling in terms of like doing a
4-minute interval versus a one minute
interval one minute intervals are a
little bit um you know less intense and
and less
painful obviously it's important that
you know these Protocols are sort of
templates they vary a lot based on
individual fitness goals um you know
there's other protocols out there that
can improve V2 Max the key is like a
longer interval longer than like a
Tabata like a 20 second interval and so
you know probably about at least 1
minute at the highest sustainable
intensity that you can do I think the
Norwegian 4x4 protocols probably one of
the best out there um one of the best
hit protocols out there for improving V2
Max so how do you measure V2 Max um
without equipment found in an exercise
physiology uh physi ology lab um it's
obviously challenging there's several
sort of tests that have been developed
and verified for getting an an an
estimate of your V2 Max so they don't
directly measure maximum oxygen uptake
but they predict your V2 Max based on
the relationship between your exercise
intensity and your oxygen consumption um
they're sort of useful in determining
whether or not you're improving V2 max
if you're testing a a type of training
protocol so the there's a couple of
really like I said validated tests that
have been validated in scientific
literature um that can that can sort of
be done probably one of the best ones is
the 12 minute run or sometimes called
walk test depending on your level of
Fitness um it's often also referred to
as the Cooper test and um it involves
having the participant run or jog as far
as possible in 12 minutes so you're
supposed to paste yourself evenly you
don't want to start too fast and the
test should be conducted on a flat
surface so like a track field is the
best you don't want to have Hills and
stuff because it's it's about you know
the the maximum amount of distance you
can cover in 12 minutes and if you have
Hills and stuff that's going to less
that it's going to be more challenging
and um you know the distance won't be
quite as far so uh you'll need a fitness
device something that Rec can record
your your distance an Apple Watch or you
know Fitbit or something and depending
on your Fitness level you can walk or
you can run um or a combination so the
distance covered within that 12-minute
period serves as the primary metric for
evaluating BO2 Max which is then
estimated using a formula so it's its
distance in meters minus
54.9 and then divided by 44.7 3 and you
can look this formula up just look up
the Cooper test to find the formulas um
online again um you know there's there's
some other validated test but I think
that's probably the one of the best
better ones out there you'll need a
device like an Apple Watch uh or some
some sort of other device that can
measure your distance but there's also
the some of these devices and wearables
do estimate V2 Max during exercise using
heart rate and your motion data um you
know for best results you have to make
sure all your personal information's in
there like your age and your weight and
gender you know all that stuff but
that's another you know possibility I
would say the 12-minute run or walk test
is a more it's a better way to do it
particularly if you're trying to do
something like the 4x4 nor Norwegian um
hit protocol to to measure V2 Max
improvements you want to see if what
you're doing is improving your your
estimated V2 Max so I think that the
12-minute run test is a is a good way to
do that I want to sort of change gears
for a minute and talk about um you know
something that I also think is pivotal
and it's it's a unique role for vigorous
exercise in playing a role in enhancing
Health span and it has to do with
changes in heart structure so as we age
the heart undergo specific inevitable
changes right related to the a aging
process so it tends to get smaller uh it
gets stiffer and this can impact the
heart's efficiency uh potentially
reducing our Exercise capacity elevating
our risk for cardiac issues um but there
can be exercise intervention
like consistent aerobic exercise with a
high proportion of it being vigorous
intensity that can actually combat some
of these effects so there was a landmark
study published from Ben lavine's group
and it was an intervention study and it
showed that two years of vigorous
exercise in 50y olds was able to reverse
the aging of their hearts by as much as
20 years effectively making their hearts
look more like a 30-year-old which in my
opinion is simply astonishing you're
taking a 50-year-old heart and making it
look like a 30-year-old heart now the
exercise protocol used in this this
particular study uh it was a protocol
that that gradually increased the
exercise intensity and also frequency so
again I mentioned it was a two-year
intervention by the end of six the first
six months participants were exercising
about five to six hours a week with a
large portion of training being in that
maximal steady state um intensity
exercise like which I referred to
earlier in the podcast it's it's often
sometimes called Zone 3 it is a type of
vigorous intensity exercise um they also
were incorporating more High higher
intensity exercise so they also did the
Norwegian 4x4 V2 training V2 Max
training protocol I just referred to and
they did that once a week and um I just
think it's like I said it's simply
astonishing that you know you take these
50 year olds and after 2 years of a more
vigorous intensity exercise um training
protocol it essentially reversed the
effects of Aging in the heart okay so
let's shift gears yet again and talk a
little bit about metabolic adaptations
and again this is where I think vigorous
exercise really shines um particularly
high-intensity interval training it
improves glucose control insulin
sensitivity um more more efficiently and
more potently than even continuous you
know moderate intensity workouts and uh
you know I do think that of course both
exercise type you know training
protocols can enhance muscle adaptations
and glucose regulation um hit really
seems to to do it quicker and um again
more robustly whereas moderate intensity
exercise kind of Demands longer sessions
for comparable outcomes so research has
found that high-intensity inal training
can enhance the muscle ability to take
up glucose and improve glucose transport
capacity so during high-intensity
interal training and during vigorous
exercise there's a a a demand a rapid
you know a demand for Rapid energy
production and so the body relies both
on aerobic so oxygen using and anerobic
non oxygen using metabolic pathways to
generate this energy the anerobic
pathway can lead to the production of
lactate especially when the intensity of
exercise surpasses the point at which
the oxygen intake can keep up with the
energy demand um and and so this is
sometimes often referred to as the
lactate threshold as we talked about for
a long time lactate was considered
primarily as a waste product
contributing to muscle fatigue and uh
you know this has of course been
completely revers Recent research Arch
has you know totally changed this
understanding um lactate generated in
muscle tissue is transported not only
back into muscle and into mitochondria
to be used as an energy source but it
also when it starts to accumulate at
higher levels travels systemically into
circulation and gets transported to
other tissues like the heart the liver
the brain where it's used for energy um
it's also used as a signaling molecule
so this is known as the lactate shuttle
and was pioneered by Dr George Brooks
who has really changed the field and um
he also happened to be my second podcast
guest ever on on this podcast um anyways
lactate you know it it it I mentioned it
acts as a signaling molecule in those
tissues as well and you can think of a
signaling molecule as a chemical
messenger that is sending a message to
other cells one of those messages is the
upregulation of gluc glucose transport
capacity so so vigorous intensity
exercise high intensity interval
training when when that lactate
production accumulates it stimulates the
expression and activity of glucose
Transporters known on the muscle known
as glute 4 and this is on the muscle
cell membrane and so that lactate acts
as a signaling molecule to increase the
transport of glucose
Transporters on on the muscle cells and
this then allows for more efficient
uptake of glucose into the um from the
bloodstream into the muscle even at rest
and so consequently then insulin
sensitivity is also improved and blood
glucose levels are better regulated
there's been several studies that have
demonstrated that hit can improve
glucose uptake enhance insulin
sensitivity and decrease the risk of
developing type 2 diabetes this may be
due to the intense metabolic stress
created during hit which leads to
Greater activation of glucose transport
great glucose Transporters um and improv
glucose clearance um so as I mentioned
both high-intensity Neal training
continuous moderate intensity exercise
can also be effective at improving
glucose transport capacity in the
muscles um hit promotes rapid increases
in glucose Transporters allowing for
that efficient glucose uptake and
utilization whereas continuous moderate
intensity exercise although it's less
intense still does also enhance gluc
transport capacity um it improves the
overall Fitness of muscles as well so
you know again it's just a longer
duration of exercise time to to get
there and um with the with the lactate
generation that happens with you know
high-intensity high-intensity exercise
you're getting that immediate signal
from lactate to increase the gluc glute
for Transporters and so it's a it's a
very rapid and robust adaptation that
happens there's other metabolic ad
adaptation so um just just kind of
talking about mitochondria mitochondria
are very important and they play a lot
of roles in the body but one of the most
important ones is the production of
energy in the form of ATP this is
obviously very important for muscles but
also hugely important for the brain um
the heart the liver pretty much every
organ athletes are very interested in
mitochondrial health because they want
their muscles to efficiently and
effectively produce energy when they're
training but mitochondria are also very
important in the context of Aging as we
age our mitochondria become less
efficient at producing energy and this
poses a problem for physical activity
but also just for normal functioning of
our organs now that problem of
mitochondria not producing enough energy
can actually be overcome by increasing
the mitochondrial volume or what's
called mitochondrial biogenesis an
exercise particularly vigorous exercise
is one of the best ways to do that so
one of the most powerful indicators of
healthy mitochondria is the ability to
generate new healthy young mitochondria
called mitochondrial biogenesis vigorous
intensity exercise like high-intensity
high-intensity interval training I
mentioned um it's one of the most
powerful stimulators of mitochondrial
biogenesis this has to do with the
metabolic stress that is induced from
vigorous inity exercise the lactate
itself again lactate is a signaling
molecule when you're producing greater
amounts of lactate that actually
activates one of the major Pathways that
regulates mitochondrial biogenesis it's
called pgc1 Alpha and again lactates
acting as a signal to produce more of
that pgc1 Alpha so when we perform
vigorous intensity exercise such as hit
that lactate generated from the muscles
it's shuttled into the mitochondria
because exercise increases the um the
number of mitochondria per cell again
mitochondrial biogenesis and the more
lactate that's able then to be used as
um energy or to produce energy and this
is important to know if you're wanting
to understand the bigger picture of
where metabolism and and lactate
utilization fit into you know Human
Performance but it's also important to
realize that athletes put around
anywhere between like I said 10 20 30
hours of training in a week um if
they're endurance athletes and usually
about 80% of that training is in you
know the the the Moder intensity Zone to
training world with the remaining 20%
being vigorous intensity exercise like
hit if they're if they're putting in 20
hours a week of of you know the of
moderate intensity training then they're
doing anywhere you know they're doing
you know four anywhere between four to
six hours a week of vigorous exercise
like hit so just the portion of their
vigorous exercise alone they are doing
is more than what committed exercisers
are doing so the question is what's the
best training protocol for a non-athlete
someone that's perhaps a committed
exerciser who is interested in Health
and
Longevity uh again both high-intensity
interval training Zone 2 training also
moderate intensity training can increase
mitochondrial biogenesis in skeletal
muscle hit does it more rapidly um it's
a more potent stimulus again with with
lactate being a signaling molecule um on
the other hand zone two training you
know for which is you know doing a more
um moderate intensity exercise that's
sustained for a longer duration does
lead to an increase in mitochondrial
content I think the key here is the
total volume of training so higher
intensity higher intensity exercise is a
smaller volume and it can result in more
rapid larger increases in mitochondrial
content while doing a more moderate
intensity Zone 2 training also does the
same thing um but it just requires
larger exercise volume or duration your
muscle's ability to use fat as a fuel is
also closely tied to how many active
mitochondria you have so in other words
increasing mitochondrial content also
determines the ability of muscles to be
able to oxidize fat
both high intensity anable training so
vigorous exercise and Zone 2 training
increase the capacity for fat oxidation
by increasing mitochondrial content Now
by enhancing um the growth of new
mitochondria you're increasing the
activity of key enzymes involved in fat
metabolism so one of those is the
carnitine um palet transferase enzyme or
the CPT enzyme both types of exercise
training moderate and also vigorous
intensity exercise do um increase the
CPT enzyme capacity as well and you know
obviously that is directly related to
the utilization of fat as a fuel source
so I think the bottom line here is that
you know mitochondrial biogenesis
increasing mitochondrial volume is key
for mitochondrial Health it's key for
improving fat oxidation as well and both
high-intensity interval training and a
more moderate Zone 2 type of training
will get you increases in mitochondrial
volume so another way that exercise
improves mitochondrial health is through
a process known as mitophagy or
mitophagy as some people call it so
mitophagy is a type of autophagy which
involves the selective removal of
damaged or dysfunctional mitochondria
from the cell or within the cell um this
this process really helps maintain
mitochondrial qual quality control and
overall cellular health so when you put
stress on mitochondria through exercise
the body triggers you know the
elimination of damaged mitochondria and
the replacement of those mitochondria
with new healthy ones through
mitochondrial biogenesis there's not a
lot of direct human research on the
effects of different training types of
EX of of different training types of um
different exercise training on mitophagy
but I know of at least one human study
that has found particularly vigorous
intensity aerobic exercise enhances
markers of
mitophagy it's likely that both both
vigorous exercise high-intensity
interval training and more moderate
exercise training can stimulate this
process with hit just getting you faster
and you know the moderate intensity Zone
to requiring a larger training B volume
but overall you know both hit Zone 2 can
promote skeletal muscle adaptations
including mitochondrial biogenesis fat
oxidation mitophagy this is a repeating
theme of this podcast and also on the
one that I did with Dr Martin gabala on
high-intensity interval training I think
the choice between the two really
depends again on individual goals
preferences the amount of time available
for training and just what you love to
do hit offers that time efficiency um it
it potentially has the the ability to
have rapid improvements and adaptations
in mitochondrial content while Moder
intensity Zone 2 training can yield
similar adaptations with a larger volume
of Moder intensity exercise you know
sustained for a longer duration but I do
think that it's important to probably
try to incorporate both types of
exercise training for a more
well-rounded way to kind of cover all
your bases um and for those that are
committed exercisers if you're putting
in let's say anywhere between two to 5
hours of training a week it's it's my
opinion that you know you you should
probably be doing a lot of a lot of that
training or half of that training should
be vigorous intensity exercise not only
because the voax improvements we spoke
about earlier but also because of brain
benefits so let's talk about the brain
exercise intensity like high-intensity
interval training has been shown to have
unique benefits for brain health um
obviously all types of exercise are
beneficial for the brain but high
intensity exercise may have additional
neuroprotective and cognitive benefits
and one of the mechanisms that's thought
to underly this is you know the the
unique effects of you know vigorous
intensity exercise or hit on the brain
because of the lactate production so
during high-intensity exercise lactate
is produced in large amounts as we've
talked about about um largely as a
byproduct of the metabolic stress you're
you're kind of pushing that Anor robic
threshold and when you produce lactate
it's getting into circulation and it can
cross the bloodb brain barrier there are
lactate Transporters MCT Transporters on
the bloodb brain barrier and it can you
know cross the blood brain barrier and
get into the brain where it then acts as
a signal and it triggers a variety of
beneficial adaptations so um let's talk
about some of the
first you know lactate can be used by
neurons as a preferential energy source
so it's it's actually energetically
favorable it takes less energy for
mitochondria to to mitochondria to use
lactate versus
glucose so um in fact neurons are are
used to using lactate because asites in
the brain which are a supporting cell
for neurons they're mostly glycolytic
that means they're mostly using glucose
as energy they're not using mitochondria
and they're producing lactate as a
byproduct so asites are turning out tons
of lactate in the brain and that lactate
is be being taken up you know by neurons
through the the MCT Transporters and
used as energy so um there's actually
even been studies showing that the brain
is working harder during exercise much
like the muscles are working harder your
heart's working harder and it's been
shown that lactate actually fuels the
brain during exercise so that that
lactate that's being translate um that's
being transferred into circulation is
being just soaked up by the brain and
it's fueling the brain brain activity
during exercise now another benefit of
of neurons in the brain using lactate as
an energy source instead of
glucose is it spares glucose it's
freeing up glucose to be used by another
biochemical pathway um known as the
pentos phosphate pathway and this
pathway uses glucose to make precursors
called
nadph that's needed for the production
of one of the most powerful antioxidant
systems in the brain called
glutathione so the less glucose is being
taken up by neurons to be used as energy
the more it can be spared to be used in
this pentos phosphate Pathway to make
glutathione and this has really
important
relevance not only for just you know
normal brain aging right I mean if
you're if you're able to use more of the
lactate as energy and spare glucose and
make more glutathione in the brain
generally speaking that's going to be
more beneficial for just normal brain
aging but it has special relevance also
for traumatic brain injury TBI because
you know that when there's that you know
bolus of damage that's that's been been
done that that traumatic um brain injury
then glutathione is needed the most but
you're also needing you know glucose for
neurons as well um and so and and it's
and it's it's it's also awful because
you know asites which are usually making
lactate for the neurons also become
damaged during a TBI and so there's a
lactate shortage for neurons um and
there's been a few studies showing that
a infusion um PE when there's TBI uh
patients with TBI that get infused with
sodium lactate this actually improves
TBI outcomes and this is you know
measured by the the glass cow scores so
um you know generally speaking I think
that this glucose sparing effect also
you know there's some evidence again
obviously direct evidence with TBI
outcomes that's been shown to have you
know improvements in TBI TBI outcomes
I'm proposing a mechanism here with
glucose sparing um with respect to the
with respect to lactate um lactate again
also stimulates mitochondrial biogenesis
animal Studies have shown this in the
brain and neurons as well um we don't
have direct human evidence of that but
um there's no reason to think that
wouldn't be a conserved mechanism so I
think you know we covered the importance
of brain lactate energetically speaking
it's energetically favorable right
neuron neurons preferentially they
prefer to use it um we talked about the
glucose sparing but let's go back to the
signaling molecule as ECT as we talked
about earlier in the muscles we talked
about it increasing glute for
Transporters um it's also a signaling
molecule in the brain um you know it's
it's acting as a messenger it's a way
for the muscles to communicate with the
brain directly and um when neurons in
the brain are using more lactate they're
they're releasing uh a variety of
neurotransmitters they release more
norepinephrine for example so to help
the brain working better to to have more
Focus and attention um it also signals
to the brain to make more brain Drive
neurotrophic factor
bdnf and I mean this is a very powerful
neurotrophic Factor it promotes the
survival the growth and the function of
neurons it plays a crucial role in
neuroplasticity so this is the the
ability of the brain to adapt form new
connections higher levels of bdnf have
been linked to improved cognitive
function enhanced memory protection
against neurod degenerative diseases
like Alzheimer's disease um if you want
to put this in Sensational words uh to
explain it bdnf is the youth Elixir for
the brain and exercising muscles produce
lactate to help you bathe your brain in
it so um that's a little a sort of
simplistic and more Sensational way of
thinking about it but essentially that's
what's happening when the lactate
increasing bdnf in the brain um lactate
is also a messenger not only in the
brain but at the bloodb brain barrier um
you know this is made up of tiny blood
vessels we covered this in a podcast
with Dr Axel
Montaine so lactate signals to increase
another growth factor at the bloodb
brain barrier called
vegf and um this is vascular endothelial
growth factor this helps grow new tiny
but
vessels it's called This is called
angiogenesis the growth of new tiny
blood vessels it helps them grow at the
bloodb brain barrier it also helps
repair damaged blood vessels I mean
these are these are these are things
that are you know important for
preventing the breakdown of the bloodb
brain barrier so essentially VF is
increasing the vascular
density and breakdown of the bloodb
brain barrier is a major cause of blood
of brain aging um it's a major cause of
of neuroinf inflammation it contributes
to the Vicious Cycle of
neuroinflammation and there's also
emerging evidence that now suggests
breakdown of the blood brain barrier is
one of the earliest signs of
dementia so again um another reason why
vigorous intensity exercise through that
just generation of a lot of lactate then
getting to the brain getting to the
bloodb brain barrier has unique benefits
on overall brain brain
health uh it's important to know I guess
this is you know there there are
benefits to high-intensity exercise on
the brain that are not just exclusive to
lactate right so there's increased blood
flow uh there's the improved
cardiovascular fitness the release of
neurotransmitters the release of
endorphins you know all all of these
things contribute to the positive
effects of physical activity on the
brain but vigorous intensity exercise I
do think has some unique and very robust
effects on brain health because of that
lactate and so I really wanted to kind
of dive deep into that so that you guys
understand that you know your muscles
are being pushed to work extra hard and
this is then now causing adaptations in
the brain that are pretty
substantial in addition to lactate
exercise intensity also affects the
muscles ability to produce other
compounds known as myocin so these are
molecules released from muscle cells
that signal to nonmuscle tissues that
the body is physically active you know
so again it's similar to what we've been
talking about with lactate myocin have
anti-inflammatory they have anti-cancer
effects they also participate in
metabolic pathways involved in fat
oxidation glucose uptake um they play a
role in you know in in again cancer
biology as well so generally speaking
the greater the intensity of exercise
the greater the myokine release again
it's one of those you're putting stress
on the muscles and the the muscles are
then forced to adapt and one of the
adaptations is releasing
myocin again um duration also matters so
the harder and the longer the muscles
work the greater the myokine release um
some myokines are a little more
sensitive to exercise intensity
so is 6 was uh is one probably one of
the most uh well-known myocin it was
initially thought to be a
pro-inflammatory cyto kind so a cyto
kind that plays a role in instigate
instigating inflammation um when it is
produced from muscle it acts as a mocine
so it it it does play a role in
inflammation but um when it's produced
from muscle during exercise it's not it
it's it's signaling to um other tissues
to have an anti-inflammatory response
and so um you'll often find a even
larger production of anti-inflammatory
cyto such as is 10 in response to is 6
produced during
exercise irisin is another myokine it's
involved in cancer protection it's
involved in bone health
metabolism um and and
more and then there's also another
well-known myokine known as onco Statin
M and um that myokine sort of plays a
little more prominent role um in you
know anti-an cancer effects the key here
is I think that exerc um exercise
intensity and or duration are really
what increase myokine levels so you're
going for a two or three mile run
probably crank it up a little more
intense right you want to be at you know
at least 85% your max heart rate um so
so you're not going to be really talking
during that run are you going on an
8mile run maybe duration is on your side
right and intensity can go down a notch
since we were just talking about cancer
it keep in mind that any level of
physical activity is better than none so
a study investigating physical activity
in breast cancer and colar rectal cancer
found women who were more physically
active before being diagnosed with
breast cancer had about a 23% reduced
risk of dying from any Cause And A 23%
reduced risk of dying from breast cancer
compared to those who were less active
those who were more active before being
diagnosed with colar rectal cancer had a
26% reduced risk of dying from any cause
and about a 25% reduced risk of dying
from colar rectal cancer so being active
after diagnosis had had even stronger
benefits for both cancer types so these
women had a 48% reduced risk of dying
from any cause and a 28% reduced risk of
dying from breast cancer compared to to
those that were less active after
diagnosis and the individuals with color
rectal cancer had a 42% reduced risk of
dying from any cause and a 39% reduced
risk of dying from colar rectal cancer
again after being diagnosed with with
the cancer so I do want to talk a little
bit about you know there's a lot of
mechanisms by which exercise can you
know dampen cancer metastasis can um
improve cancer outcomes
um but there's one specific mechanism
that involves tumor cells escaping from
the original tumor site and then
traveling into circulation to other
locations other organs and you know
other tissues they sort of take Camp
there they grow and divide and they form
a secondary tumor those cancer cells are
called circulating tumor cells and that
process I just described is often called
cancer metastasis right um those
circulating tumor cells are in
circulation for a period of time and
these circulating tumor cells are very
sensitive to the shearing forces of
blood flow so when you exercise and
blood flow increases those circulating
tumor cells they actually they actually
die and um this happens in a dose
dependent manner so the more intense the
exercise um the more sensitive they are
to to sell death duration is also a key
right so I mean you're talking about
increasing the sheer forces both
intensity and duration are key here um
and and so it's really just a matter of
getting that blood flow up um intensity
uh duration and um that is been shown to
kill circulating tumor cells um and
again this is associated with more
positive outcomes with respect to cancer
uh
survival not only um we talked a lot
about you know muscles being little
chemical producing factories they're
producing chemicals like lactate they're
producing
myocin but they also act like sponges to
soak up compounds that can be harmful to
the brain so skeletal muscle has the
ability to take up a compound known as
curine and convert it into chric acid
which is a non-toxic metabolite um and
it does this by increasing an enzyme on
the muscle called curine aminot
transferase so this essentially reduces
the amount of curine available to then
be transformed into other harmful
metabolites such as quinolinic acid in
the brain so quinolinic acid is a
neurotoxin that plays a role in
depression it plays a role in
schizophrenia and neurodegenerative
disease um and so this is just one other
mechanism by which you know exercise
also seems to improve Mental Health
um it's also you know another way that
again exercise intensity is important
here that is what is increasing that you
know that enzyme that curine
aminotransferase on the muscle cells to
then transport curine into the muscle so
that is not um converted into the
quinolinic acid um so just another
another mechanism that I kind of wanted
to point point out um because again
intensity plays a role here with those
aminotransferase Transporters soaking up
more of that Kine I want to shift gears
and talk about short bursts of
high-intensity interval training so this
is sometimes called exercise snacks
exercise snacks are short bursts of
vigorous intensity exercise that are
Incorporated throughout the day and they
it can have numerous benefits on
metabolism overall health um these
exercise snacks can be as simple as
doing some vigorous jumping jacks or
vigorous air squats or high knees or
burpee and they can be done in just a
few minutes there might be some distinct
metabolic benefits to exercise snacks
particularly when timed around meals so
performing these these you know short
bursts of exercise before or so directly
before or after a meal is particularly
effective in controlling blood sugar
levels and you know this this sort sort
of thing can lead to a rapid uptake of
glucose into the muscles again having to
do with increasing those glute four
Transporters um it helps to lower blood
glucose levels more efficiently um than
staying sedentary post meals so timing
exercise snacks around meals um really
can help the ba the body handle sugar
influx better and it helps you know
utilize glucose more effectively and
reduces the demand on the pancreas to
produce insulin so it's um particularly
beneficial for people with uh both type
one and type two to diabetes in addition
to the direct metabolic benefits
exercise snacks can also combat
sedentary Behavior so many individuals
even those who engage in regular
exercise still spend a significant
portion of their day sitting at their
desk working being sedentary sedentary
Behavior has been shown to be a modest
independent risk factor for certain
types of cancer um and it can also
increase the risk of premature death
even among Physically Active individuals
so by incorporating exercise snacks
individuals can kind of break up those
prolonged periods of sedentary behavior
and potentially further you know reduce
their um cancer risk and and just have a
a a variety of Bel health benefits so
exercise snacks also can enhance
cognitive function it's directly
increasing blood flow to the brain um
you know again that that can also just
have an immediate mood enhancement which
affects motivation there's not a lot of
direct evidence on exercise snacks in
the brain um but again again of course
methodologies can differ anywhere
between one minute to 10 minutes um but
there at least is one study showing that
10 minutes of an exercise snack does
improve cognitive function so what could
be a good protocol to implement let's
say during your seditary time would be
perhaps you know setting a timer and
every couple of hours you get up and you
do a couple of minutes of you know
high-intensity interval training on a
very similar note there's something
called vigorous intermittent lifestyle
physical activity Vila it's it's
somewhat similar to exercise snacks um
but it takes advantage of everyday sort
of situations to get your heart rate up
high and to do some high-intensity
exercise so for example instead of you
have to take they take the stairs every
day to work well instead of walking up
the stairs you sprint um you're getting
your heart rate high so these types of
vilpas have been measured in large
numbers of people so there's a a variety
of Publications um and studies that have
been done uh measuring you know people's
their their vilpas that they're doing
and um you know just three to four
minutes a day of this vigorous
intermittent lifestyle physical activity
has been shown to be associated with a
25 to 30% reduction in overall mortality
risk um when that vpa durations increase
to about 9 minutes a day it's associated
with a 50% reduction in cardiovascular
related mortality and a 40% reduction in
cancer related mortality and these
benefits extend even to individuals who
identify themselves as
non-exercisers in other words these are
people that are not um necessarily doing
Leisure Time activity they're not going
to the gym they're not going on runs but
they're still engaging in these vilpas
so so even those people are getting
mortality reductions and you know cancer
mortality cardiovascular mortality
reductions with vilpas so I think that
um you know that's that's also an
important benefit to keep in mind so I
hope you guys enjoyed this episode a
deep dive into the science of why
vigorous exercise is important it's
important for improving
cardiorespiratory Fitness particularly
people that don't respond to more
moderate intensity exercise it's
important for metabolic adaptations it's
very powerful at increasing glucose
intake into muscles it's also a very
potent stimulator of mitochondrial
biogenesis allowing for mitochondrial
adaptations um improving not only
mitochondrial volume but also fat
oxidation capacity as well it's
increasing mitophagy the clearance of
damaged mitochondria from muscle tissue
and it seems to have really unique
benefits for the brain and a lot of this
does come down to lactate production the
metabolic stress that's induced from
vigorous intensity exercise produces
more lactate this lactate is getting
into circulation going to other tissues
including the brain and not only is this
allowing the brain to use an
energetically favorable um energy source
so neurons are using lactate as energy
it's allowing the sparing of glucose to
be used to make precursors for a very
powerful antioxidant glutathione in the
brain it's also acting as a signaling
molecule in the brain increasing brain
Drive neurotrophic Factor this is hugely
important for you know not staving off
neurod degenerate disease and just
improving cognitive function it's
increasing VF at the bloodb brain
barrier you know staving off the
breakdown of the bloodb brain barrier um
lactates also increasing iines in the
muscle that have all sorts of benefits
so I think I think we covered a lot
about um the importance of vigorous
exercise and also these the the vigorous
exercise can be done in in short
exercise snacks as well um and I think
this is a really great way for schools
and workplaces to incorporate uh some
sort of physical activity to break up
the sedentary time when people are
sitting in their cubicles at their
computer or sitting at their desks for
um prolonged periods because just those
periods being sedentary in and of itself
is a risk factor for early mortality um
so again exercise snacks are a type of V
vigorous exercise that can be
incorporated you know into everyday life
as well um as the the vilpas these are
things where you're you're taking
advantage of everyday situations like
like sprinting up the stairs rather than
than walking up them as well um so I
hope you guys enjoyed this podcast and
I'll talk to you
soon
as a companion to today's episode I've
created a free evidence-based blueprint
that you can download in this guide
which you can find at bdnf protocol.com
you will find protocols designed to
improve cognitive function and delay
brain aging this guide explores
modifiable lifestyle factors the tactics
strategies and things you can do
particularly when it comes to exercise
nutrition and even supplementation to
improve cognition and enhance
neuroprotection
many of which are at least partially
mediated through increases in brain
derived neurotropic Factor levels in
this guide you will also find a section
entitled Rhonda's protocols these
Protocols are either practices I
actively engage in or strategies I'm
currently exploring curated specifically
for their promising potential for
beneficial cognitive and neuroprotective
impact these Protocols are detailed and
specific everything you'd look for in a
blueprint so if you're looking to dive
deeper into these insights and start
implying them them head over to bdnf
protocol.com to get your free guide It's
a valuable tool for anyone committed to
optimizing their brain Health and
Longevity once again that's bdnf
protools.com
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