FoundMyFitness

<p><a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=exercise_intensity_podcast&utm_medium=podcast&utm_source=podcast_description"> Get access to <strong>more than 200 episodes</strong> of my premium podcast (The Aliquot) when you sign up as a FoundMyFitness Premium Member</a></p> <p><a href="https://howtotrainguide.com/"><strong id= "docs-internal-guid-80a6590d-7fff-7e57-5350-88250b1f7732">Download my "How to Train According to the Experts" guide</strong></a></p> <p dir="ltr">One minute of vigorous exercise may be worth up to ten minutes of "moderate" cardio for extending lifespan and preventing chronic disease. In this Journal Club episode, Rhonda Patrick, PhD and endurance athlete Brady Holmer dissect a new Nature Communications study of more than 70,000 adults showing that vigorous intensity is roughly 4–10x more potent than moderate activity for reducing all-cause mortality, cardiovascular events, type 2 diabetes, and cancer outcomes—far beyond the long-standing 1:2 rule embedded in global exercise guidelines.</p> <p><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(07:01)</strong> What exactly is the 1:2 rule for exercise intensity?</li> <li><strong>(08:18)</strong> Calorie burn vs. longevity—origins of the 1:2 rule</li> <li><strong>(11:15)</strong> What counts as 'vigorous' exercise, really?</li> <li><strong>(13:35)</strong> Where the exercise guidelines fall short</li> <li><strong>(14:19)</strong> Can your wearable predict disease risk years in advance?</li> <li><strong>(20:11)</strong> Is vigorous activity easier to achieve than people think?</li> <li><strong>(22:47)</strong> How researchers avoided the 'healthy user bias'</li> <li><strong>(23:59)</strong> Health equivalence ratio—a better way to measure exercise benefits?</li> <li><strong>(25:45)</strong> Is vigorous exercise truly 4–10x more effective?</li> <li><strong>(29:55)</strong> Can one vigorous minute match an hour of gentle walking?</li> <li><strong>(32:02)</strong> Why vigorous activity—not gentle—offers dose-dependent benefits</li> <li><strong>(33:50)</strong> Is vigorous exercise 5x better at preventing heart attacks & strokes?</li> <li><strong>(34:24)</strong> Why vigorous activity stands out for cancer prevention</li> <li><strong>(34:59)</strong> Does zone 2 qualify as vigorous exercise?</li> <li><strong>(36:11)</strong> Dose-response comparison—vigorous vs. moderate vs. light activity</li> <li><strong>(37:22)</strong> Is vigorous exercise the secret to younger arteries?</li> <li><strong>(43:15)</strong> Why aging hearts need intensity</li> <li><strong>(46:09)</strong> Can vigorous exercise halt your VO₂ max decline?</li> <li><strong>(47:26)</strong> Why moderate exercise alone might not improve VO₂ max</li> <li><strong>(49:21)</strong> Is vigorous exercise 10x more powerful at preventing diabetes?</li> <li><strong>(55:48)</strong> Mitochondrial biogenesis—why intensity is essential</li> <li><strong>(58:40)</strong> Can you directly measure mitochondrial health?</li> <li><strong>(1:00:57)</strong> Does vigorous exercise kill circulating tumor cells?</li> <li><strong>(1:07:15)</strong> Why vigorous intensity triggers beneficial hormone changes</li> <li><strong>(1:08:05)</strong> Can vigorous activity protect older adults from falls?</li> <li><strong>(1:12:36)</strong> Does vigorous exercise combat inflammation?</li> <li><strong>(1:14:29)</strong> Is high-intensity training the key to a younger brain?</li> <li><strong>(1:16:01)</strong> Is vigorous exercise more powerful than we realized?</li> <li><strong>(1:17:50)</strong> Can the benefits of vigorous exercise fit into a pill?</li> <li><strong>(1:19:08)</strong> How small doses of intensity might extend your lifespan</li> <li><strong>(1:23:15)</strong> Do short bursts of vigorous movement match full workouts?</li> <li><strong>(1:27:26)</strong> Why your wearable might undervalue short vigorous bouts</li> <li><strong>(1:30:06)</strong> Can planned micro-workouts replace traditional gym sessions?</li> <li><strong>(1:35:10)</strong> Why exercise guidelines urgently need updating</li> <li><strong>(1:46:35)</strong> Does light activity still offer real benefits?</li> <li><strong>(1:49:04)</strong> Is vigorous exercise safe for older adults?</li> <li><strong>(1:53:28)</strong> Are high-intensity workouts detrimental to female hormones?</li> <li><strong>(1:58:02)</strong> Safe vigorous exercise options—even with chronic illness</li> <li><strong>(1:59:05)</strong> The 80/20 rule for balancing intensity and recovery</li> <li><strong>(2:01:30)</strong> Inside Brady's routine—how much vigorous exercise is optimal?</li> <li><strong>(2:05:17)</strong> Can vigorous activity boost kids' brainpower (and grades)?</li> <li><strong>(2:08:14)</strong> Are we significantly underestimating vigorous exercise benefits?</li> <li><strong>(2:10:03)</strong> Why chasing steps isn't the answer</li> </ul> <p><a href= "https://www.foundmyfitness.com/episodes/exercise-intensity?utm_campaign=exercise_intensity_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes are available by clicking here</a></p> <p><a href="https://www.youtube.com/watch?v=QnloZ45PVxQ">Watch this episode on YouTube</a></p>

<p><a href= "https://www.foundmyfitness.com/ask-me-anything?utm_campaign=michael_grandner_podcast&utm_medium=podcast&utm_source=podcast_description"> Get access to <strong>more than 70 Ask Me Anything episodes</strong> with Dr. Rhonda Patrick when you sign up as a FoundMyFitness Premium Member</a></p> <p dir="ltr">Chronic insomnia and untreated sleep apnea profoundly accelerate cognitive decline, impair performance, and diminish resilience. In this episode, <strong>Dr. Michael Grandner</strong> outlines practical, scientifically validated interventions, including CBT-I and stimulus control strategies, to retrain your body for consistently restorative sleep. He provides critical insights into detecting hidden sleep apnea and explains how precise timing of morning light, caffeine, and supplements like melatonin can dramatically enhance sleep quality and daytime performance. Dr. Grandner also shares actionable tips for falling asleep faster, managing nighttime awakenings, and provides an honest look at the accuracy and pitfalls of sleep trackers.<strong><br /></strong></p> <p dir="ltr"><strong>Timestamps:</strong></p> <ul> <li><strong>(00:00)</strong> Introduction</li> <li><strong>(04:45)</strong> Poor sleep vs. insomnia—how can you tell?</li> <li><strong>(07:11)</strong> Does stressing about sleep make insomnia worse?</li> <li><strong>(13:41)</strong> CBT-I's real target—wakefulness, not sleepiness</li> <li><strong>(16:11)</strong> Why your bed should be reserved strictly for sleep</li> <li><strong>(20:23)</strong> Can trying too hard to sleep backfire?</li> <li><strong>(21:38)</strong> Scrolling yourself awake? Try standing instead</li> <li><strong>(24:59)</strong> What should you do if you can't fall back asleep?</li> <li><strong>(27:51)</strong> Why effort keeps you awake</li> <li><strong>(29:30)</strong> Sleep restriction therapy—worst name, best solution?</li> <li><strong>(32:10)</strong> Can you train yourself to fall asleep faster?</li> <li><strong>(34:52)</strong> Why bedtime cliffhangers sabotage sleep</li> <li><strong>(36:32)</strong> Sedatives vs. CBT-I—which beats insomnia better?</li> <li><strong>(40:45)</strong> Insomnia by the numbers—is it affecting you?</li> <li><strong>(42:06)</strong> Why sleep apnea is shockingly common (and often unnoticed)</li> <li><strong>(45:44)</strong> Is nighttime waking a hidden sign of sleep apnea?</li> <li><strong>(51:50)</strong> Are at-home sleep apnea tests reliable?</li> <li><strong>(53:22)</strong> Allergies vs. sleeping position—what causes sleep apnea?</li> <li><strong>(56:05)</strong> What actually happens during REM and deep sleep?</li> <li><strong>(1:04:33)</strong> Are dreams your brain's way of decoding life?</li> <li><strong>(1:08:50)</strong> How apnea destroys sleep architecture</li> <li><strong>(1:10:20)</strong> Does untreated sleep apnea raise Alzheimer's risk?</li> <li><strong>(1:13:19)</strong> How poor sleep disrupts attention and memory</li> <li><strong>(1:16:36)</strong> Effective CPAP alternatives</li> <li><strong>(1:20:39)</strong> Mouth taping—sleep hack or hype?</li> <li><strong>(1:22:42)</strong> Measuring sleep apnea treatment success</li> <li><strong>(1:24:45)</strong> Advanced sleep hygiene for chaotic schedules</li> <li><strong>(1:28:13)</strong> Do blue-blocking glasses actually enhance sleep?</li> <li><strong>(1:28:58)</strong> Why morning light is key</li> <li><strong>(1:33:45)</strong> Should you delay your morning cup of coffee?</li> <li><strong>(1:37:43)</strong> Why consistent mornings are crucial—even if bedtime isn't</li> <li><strong>(1:41:14)</strong> Are you losing sleep to "revenge bedtime procrastination"?</li> <li><strong>(1:46:01)</strong> Why 5 mg of melatonin might be too much</li> <li><strong>(1:53:38)</strong> Do melatonin supplements contain more than advertised?</li> <li><strong>(1:56:31)</strong> Can melatonin boost your immune system?</li> <li><strong>(1:57:26)</strong> Debunking melatonin supplement safety myths</li> <li><strong>(2:01:48)</strong> Do magnesium, glycine, and L-theanine actually help sleep?</li> <li><strong>(2:04:49)</strong> Why glutamine and B12 might keep you awake</li> <li><strong>(2:06:21)</strong> THC and REM suppression—the hidden costs</li> <li><strong>(2:12:48)</strong> Does CBD genuinely improve sleep quality?</li> <li><strong>(2:15:21)</strong> Alcohol as a sleep aid—more harm than good?</li> <li><strong>(2:18:18)</strong> How late is too late for caffeine?</li> <li><strong>(2:22:31)</strong> Why staying up late leads to unhealthy eating</li> <li><strong>(2:27:21)</strong> Is shift work more harmful than smoking?</li> <li><strong>(2:31:04)</strong> What's the ideal power nap length?</li> <li><strong>(2:32:50)</strong> Strategic napping advice for shift workers</li> <li><strong>(2:34:58)</strong> Optimal caffeine timing for shift workers</li> <li><strong>(2:35:31)</strong> The fastest way to adjust to a new time zone</li> <li><strong>(2:41:02)</strong> How exercise and light help beat jet lag</li> <li><strong>(2:43:34)</strong> Can sleep trackers accurately detect wakefulness?</li> <li><strong>(2:47:09)</strong> Sleep stage tracking—useful data or misleading?</li> <li><strong>(2:51:36)</strong> Should you trust your wearable's sleep score?</li> <li><strong>(2:55:54)</strong> How to use sleep tracker data effectively</li> <li><strong>(3:01:08)</strong> Evening habits elevating your heart rate</li> <li><strong>(3:03:11)</strong> Troubleshooting insufficient REM and deep sleep</li> <li><strong>(3:06:07)</strong> Is your sleep tracker doing more harm than good?</li> <li><strong>(3:10:25)</strong> Does better sleep boost cognitive resilience?</li> <li><strong>(3:12:54)</strong> Why school start times clash with teen biology</li> <li><strong>(3:15:32)</strong> Shifting your circadian rhythm with light and exercise</li> <li><strong>(3:17:38)</strong> Can 15 minutes extra sleep boost athletic performance?</li> <li><strong>(3:19:48)</strong> Is "sleep banking" a competitive game-changer?</li> <li><strong>(3:22:15)</strong> Does poor sleep predict injury risk?</li> <li><strong>(3:27:12)</strong> Why caffeine isn't enough to overcome poor sleep</li> <li><strong>(3:28:50)</strong> Do eye masks and earplugs significantly improve sleep?</li> <li><strong>(3:30:27)</strong> Proven techniques to fall asleep faster</li> <li><strong>(3:32:24)</strong> Does reading before bed shorten sleep onset?</li> <li><strong>(3:33:14)</strong> Can't fall back asleep? Try this</li> <li><strong>(3:34:16)</strong> One proven strategy for deeper sleep</li> <li><strong>(3:35:40)</strong> Reducing nighttime urination awakenings</li> <li><strong>(3:37:23)</strong> Is sharing a bed disrupting your sleep?</li> <li><strong>(3:39:02)</strong> How to tell if you're truly sleeping enough</li> <li><strong>(3:40:40)</strong> Do you really need 8 hours of sleep?</li> <li><strong>(3:41:55)</strong> Adjusting your routine to your chronotype</li> </ul> <p><a href= "https://www.foundmyfitness.com/episodes/michael-grandner?utm_campaign=michael_grandner_podcast&utm_medium=podcast&utm_source=podcast_description"> Show notes, transcript, and summary are available by clicking here</a></p> <p><a href="https://youtu.be/AQF_eopP1ys">Watch this episode on YouTube</a></p>