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Everyone's obsessed with steps. I need to get my 10,000 steps in, my 10,000 steps. But I think we need to change the
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10,000 steps to at least 10 minutes of vigorous intensity exercise. You could do 10 minutes of any type of exercise
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that's really going to get your heart rate up and it's going to be so much better. For the several million people
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that are listening right now, if you had to prescribe them all something to do and it was the minimum they had to do,
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tell me what exactly the workout would look like and how frequent it would be on a weekly basis.
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I would say the Norwegian 4x4 is the gold standard. Specifically how I do that, I do my warm
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up and then I do four minutes of hard exercise. I take a break and the exercise I'm doing in those four minutes
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can be assault bike. You can do a rowing machine. You could do a stationary cycling machine as well.
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Could I run? You can. I think it's better on on doing like maybe a bike or a salt bike or
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something. And you are going as hard as you can for that four minutes and maintain within that four minutes. So,
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it's not an allout or it's far from all out, right? But you're not really having
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a conversation while you're doing it. And then the four minutes of recovery, you're if you're running, you kind of go
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down to walking. If you're on the rowing machine or the assault bike, you're just
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going very slow. And you're letting your heart rate come down. You're letting your muscles kind of recover. And you're
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doing that four times. It's not easy. You can't just start doing it right out the gate. You want to kind of
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work your way up that, but then work your way up as you as you do it one week, two week, you know, a month later,
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two months later. That being part of an exercise protocol was shown to reverse the structural changes that occur with
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age in the heart by 20 years.