To improve glucose tolerance, build more muscle. Muscle acts as a “glucose sink,” absorbing it from the bloodstream for energy or glycogen storage after meals and during exercise. As an added bonus, it also allows more dietary carbs. Heavy resistance training 2-3 times weekly and adequate protein intake are key for building lean muscle. Aerobic exercise (e.g., HIIT) also improves glucose uptake by enhancing GLUT4 transporters independent of insulin. There really is nothing like exercise when it
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To improve glucose tolerance, build more muscle. Muscle acts as a “glucose sink,” absorbing it from the bloodstream for energy or glycogen storage after meals and during exercise. As an added bonus, it also allows more dietary carbs. Heavy resistance training 2-3 times weekly and adequate protein intake are key for building lean muscle. Aerobic exercise (e.g., HIIT) also improves glucose uptake by enhancing GLUT4 transporters independent of insulin. There really is nothing like exercise when it
12.7K views9 months ago
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A single bout of high-intensity aerobic exercise for 30 minutes caused muscle cells to release molecules called myokines with tumor suppressing effects. Men with late-stage prostate cancer produced high levels of an anti-cancer myokine in their serum which increased cancer cell death by almost 20%. Myokines are molecules released from muscle cells that signal to non-muscle tissues that the body is physically active. They have anti-inflammatory and anti-cancer effects. They also participate in me
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A single bout of high-intensity aerobic exercise for 30 minutes caused muscle cells to release molecules called myokines with tumor suppressing effects. Men with late-stage prostate cancer produced high levels of an anti-cancer myokine in their serum which increased cancer cell death by almost 20%. Myokines are molecules released from muscle cells that signal to non-muscle tissues that the body is physically active. They have anti-inflammatory and anti-cancer effects. They also participate in me
12.8K viewsDec 21, 2022
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Just a few minutes of exercise can elevate your immune system’s natural cancer-fighting abilities by natural killer T cell activity up to 6-fold. That’s just one of many anti-cancer properties of exercise. It’s a potent activator of immune cell function, heightening immune system surveillance and enhancing the body’s ability to detect and eliminate cancerous cells. Regular exercise is also linked to lower cancer recurrence, reduced cancer mortality, and better long-term survival among people wit
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Just a few minutes of exercise can elevate your immune system’s natural cancer-fighting abilities by natural killer T cell activity up to 6-fold. That’s just one of many anti-cancer properties of exercise. It’s a potent activator of immune cell function, heightening immune system surveillance and enhancing the body’s ability to detect and eliminate cancerous cells. Regular exercise is also linked to lower cancer recurrence, reduced cancer mortality, and better long-term survival among people wit
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You don't need 10 hours of exercise a week to transform your fitness, but you do need to get uncomfortable Whether it's strength, VO2 max, mitochondrial function, or neurogenesis... Exercise intensity is what drives the adaptations If you're not pushing your limits, you're leaving results on the table __ From a brand new interview with Rhonda on the CrossFit podcast Watch it here: https://www.youtube.com/watch?v=KFNWizQxcpY | FoundMyFitness
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You don't need 10 hours of exercise a week to transform your fitness, but you do need to get uncomfortable Whether it's strength, VO2 max, mitochondrial function, or neurogenesis... Exercise intensity is what drives the adaptations If you're not pushing your limits, you're leaving results on the table __ From a brand new interview with Rhonda on the CrossFit podcast Watch it here: https://www.youtube.com/watch?v=KFNWizQxcpY | FoundMyFitness
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Performing just 10 bodyweight squats every 45 minutes during an 8.5-hour workday outperforms a single 30-minute walk in regulating blood glucose Why? Short bursts of intense muscle engagement trigger a stronger metabolic response than steady, low-intensity movement The key player: Lactate—a powerful signaling molecule It drives GLUT4 transporters to the cell surface, pulling glucose from the bloodstream into muscles And the best part? This effect can last up to 48 hours __ Watch the full episode
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Performing just 10 bodyweight squats every 45 minutes during an 8.5-hour workday outperforms a single 30-minute walk in regulating blood glucose Why? Short bursts of intense muscle engagement trigger a stronger metabolic response than steady, low-intensity movement The key player: Lactate—a powerful signaling molecule It drives GLUT4 transporters to the cell surface, pulling glucose from the bloodstream into muscles And the best part? This effect can last up to 48 hours __ Watch the full episode
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The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable __ Catch the full interview with Rhonda here: https://www.youtube.com/
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The secret to better focus, memory, and mood isn’t in a pill It's in your sweat High-intensity exercise floods your muscles with lactate, signaling your brain to release norepinephrine, a neurotransmitter crucial for focus Lactate also boosts BDNF, a powerful growth factor that creates new neurons, enhances memory, and combats age-related brain atrophy If you care about your brain, vigorous exercise should be a non-negotiable __ Catch the full interview with Rhonda here: https://www.youtube.com/
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Vigorous exercise delivers cardiovascular protection that light or moderate activity simply can’t touch The faster blood flow generated during vigorous exercise creates high shear stress on artery walls (a good stress that triggers powerful endothelial adaptations) This stress boosts nitric oxide and prostacyclin, improving vascular function Repeated over time, this makes arteries more flexible, more resilient, and more resistant to atherosclerosis The science is clear Cardiovascular health is b
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Vigorous exercise delivers cardiovascular protection that light or moderate activity simply can’t touch The faster blood flow generated during vigorous exercise creates high shear stress on artery walls (a good stress that triggers powerful endothelial adaptations) This stress boosts nitric oxide and prostacyclin, improving vascular function Repeated over time, this makes arteries more flexible, more resilient, and more resistant to atherosclerosis The science is clear Cardiovascular health is b
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Just 6 minutes of high-intensity exercise can dramatically boost your brain’s ability to adapt, learn, and fight depression Short bursts of intense exercise trigger muscles to release lactate, which acts as a chemical messenger, rapidly increasing levels of brain-derived neurotrophic factor (BDNF) Increased BDNF is essential for neuroplasticity—the brain’s ability to form new connections, adapt, and remain resilient in the face of stress and anxiety Beyond enhancing neuroplasticity, higher BDNF
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Vigorous exercise activates mitochondrial biogenesis in a way moderate training simply can’t When muscles can’t make energy fast enough, they demand new mitochondria to keep up High-intensity effort drives lactate production, activating PGC-1α to grow mitochondria that boost oxygen efficiency, glucose control, and lower oxidative stress The more intense the stimulus, the greater the adaptation _ From the latest episode of the FoundMyFitness podcast: "The Best Type of Exercise for Longevity (new
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Exercise is the most powerful tool we have to combat anabolic resistance As we age, muscles become less responsive to amino acids, accelerating declines in muscle mass This means older adults require higher protein doses—nearly twice as much protein per meal—to stimulate muscle protein synthesis compared to younger individuals And to make matters worse, physical inactivity exacerbates the problem However, regular exercise makes muscle more sensitive to protein and effectively negates anabolic re
21.2K viewsDec 13, 2024
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Exercise negates the increased mortality risk of sleeping fewer than 7 hours a night Studies show that physically active people with suboptimal sleep have the same mortality risk as those who get a full 7–9 hours While you can’t fully out-exercise an unhealthy lifestyle... Physical activity can certainly level the playing field | FoundMyFitness
171.4K viewsJan 26, 2025
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Short bursts of unstructured vigorous activity deliver mortality risk reductions comparable to structured exercise Whether chasing your dog Running up the stairs Or suffering through a HIIT workout Your body doesn't care It just craves vigorous movement Accumulate as much as you can — it has an outsized impact on longevity – From the latest FoundMyFitness production A 2-hour masterclass from Rhonda and Brady Holmer on the best type of exercise for longevity — and why the current exercise guideli
13.6K views5 months ago
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Leucine, a key amino acid, is the switch that jumpstarts muscle building—and exercise lowers the amount needed to unlock its benefits ~2-3g of leucine is required to stimulate muscle protein synthesis (known as the leucine threshold) That can be obtained in ~20g of whey protein But here's what's cool... Exercise lowers the leucine threshold (it makes muscle more sensitive to amino acids) That means a lower dose of leucine (and protein) is needed to stimulate muscle protein synthesis __ Find out
3.3K viewsDec 11, 2024
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Exercise doesn’t just slow brain aging—it can reverse it Studies show that older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region. This effect is linked to lactate, a byproduct of exercise that fuels brain function and increases BDNF, a protein that helps grow new neurons Regular physical activity isn’t just good for the body—it’s essential for a sharpe
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Short “exercise snacks” might be one of the highest-ROI habits for longevity Observational data show that just 1–2 minutes of vigorous activity, done ~3 times per day (getting your heart rate ~≥80% max), is linked to ~40% lower cancer mortality, ~40% lower all-cause mortality, and ~50% lower cardiovascular mortality This is even in people who say they “don’t exercise” These bursts can be as simple as sprinting up stairs or a quick set of all-out bodyweight squats, burpees, or high knees _ Watch
19K views3 months ago
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You don’t need to lift heavy weights to gain muscle. As long as volume and effort are high, and you train to fatigue, you can build muscle mass (hypertrophy) with lower weights. Dr. Stuart Phillips (@mackinprof) and colleagues recently showed that low-load (20–25 reps at ~30–40% 1RM) and high-load (8–12 reps at ~70–80% 1RM) resistance exercise led to similar gains in muscle hypertrophy and stimulation of myofibrillar protein synthesis in the upper and lower body over 10 weeks of training. Effort
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A 10-minute high-intensity workout can supercharge your brain—immediately Brain-derived neurotrophic factor (BDNF) is a crucial growth factor that strengthens neural connections, enhances memory, and supports brain plasticity The more intense your exercise, the greater the surge of BDNF, with high-intensity interval training (HIIT) delivering the most powerful cognitive boost Whether you’re prepping for a big presentation or just want sharper focus, a short burst of vigorous exercise can leave y
5.2K viewsFeb 10, 2025
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Exercise stands as the single most powerful intervention for improving overall health Yet, it’s often the first thing to be sacrificed when life gets busy Just like showering or brushing your teeth, exercise should be part of your personal hygiene No matter how packed your schedule gets, make time for movement—it's a non-negotiable __ Here's the full episode: https://www.youtube.com/watch?v=rdcMvDvY4rU | FoundMyFitness
13.8K viewsFeb 13, 2025
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How to reverse 20 years of heart aging: Sedentary 50-year-olds followed a vigorous-intensity exercise protocol for 2 years By 6 months, they were doing 4-5 hours/week of training The end result: The structural changes in their hearts reverted by nearly 20 years __ From our latest episode Here's where Rhonda left off: https://youtu.be/Uttq6clVSb0?si=1RlA1yWzcK9E2YgY&t=623 | FoundMyFitness
6.7K viewsMay 7, 2024
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Swap your 10,000-step goal for just 10 minutes of vigorous exercise each day While both are certainly worthwhile, vigorous exercise likely gets you more bang for your buck It boosts lactate (fueling your brain), reduces all-cause and cancer-related mortality, improves glucose control, and increases neurotransmitters like norepinephrine and serotonin—enhancing your focus, mood, and motivation Just 10 minutes It doesn't take much _ Watch the full interview: https://www.youtube.com/watch?v=JCTb3QSr
41.2K views8 months ago
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Strength training isn't a replacement for cardio, no matter how high your heart rate gets While it’s true that lifting weights can make your pulse soar, the mechanisms behind the increase are fundamentally different from those in aerobic exercise—and so are the benefits Resistance training relies on central nervous system stimulation to spike your heart rate, whereas aerobic exercise demands cardiovascular adaptations like improved heart function and blood vessel health In short, skipping cardio
87.2K viewsFeb 9, 2025
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3:41
Exercise doesn’t just make you feel good—it physically reshapes your brain Through brain-derived neurotrophic factor (BDNF), exercise strengthens neuroplasticity, allowing your brain to form new connections and adapt to challenges This isn’t just about feeling good for an hour after a workout; it’s about long-term brain health, resilience against stress, and even protection against depression Move your body, and your brain will thank you for life __ The full interview: https://www.youtube.com/wa
6.1K viewsFeb 19, 2025
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Just a few minutes a day of "exercise snacks"—like sprinting up stairs or brisk walking—can dramatically cut your risk of early death Large-scale studies using wearable trackers found that just 3–6 minutes daily of vigorous intermittent lifestyle physical activity (VILPA) reduces overall mortality by ~30% Increasing to around 9 minutes daily cuts cardiovascular-related deaths by 50% and cancer-related deaths by 40% Remarkably, these life-extending benefits are seen even in people who don’t consi
41.8K views9 months ago
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If skipping lunch makes you cranky, your metabolic health needs work If it does, it's a clear sign your metabolic flexibility isn't where it should be Going six hours—or even 24—without food shouldn’t wreck your mood or your performance Improving this physiological resilience will support your brain, body, and overall energy stability in multiple ways — From the latest episode of FoundMyFitness Out now @DrAndyGalpin covers: • Optimal nutrition for peak exercise performance • Which supplements ar
7.1K viewsMay 7, 2025
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Ben Levine's prescription for life: • 1 long aerobic exercise session per week (1 hour) • 1 high-intensity cardio session per week • 2-3 moderate-intensity cardio sessions • 2-3 days of resistance training -- This is a brand new episode Don't miss it We cover: The number 1 indicator of being overtrained Whether CrossFit actually counts as endurance training And so much more https://www.youtube.com/watch?v=qMs145DJyb0 | FoundMyFitness
1.8K viewsMay 30, 2024
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Exercise doesn’t just make you fitter—it makes you smarter Studies reveal that high-intensity workouts and aerobic exercise can boost cognition and memory recall almost immediately In fact, older adults who stick to a year-long aerobic exercise regimen can increase their hippocampal volume by 2%, effectively reversing the natural age-related decline of 1-2% in this critical brain region If you want to sharpen your mind, it’s time to get moving __ From a brand new interview with Rhonda on Modern
10.2K viewsFeb 25, 2025
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High-intensity interval training (HIIT) buffers your brain and body against the harmful effects of poor sleep Sleep deprivation disrupts blood sugar regulation—even pushing healthy people toward prediabetic levels—but HIIT powerfully counters these effects Just one intense session boosts glucose transporters in muscles, improving blood sugar control for up to 48 hours, even if your sleep remains fragmented Exercise is essential—especially when you're exhausted __ Watch the full episode here: htt
5K viewsMar 27, 2025
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0:57
Water immersion (regardless of temperature) can meaningfully enhance recovery. No ice bath. No sauna. Just water. It’s the hydrostatic pressure doing the heavy lifting—gently compressing tissue, improving blood flow, and helping things move more efficiently through your body. This could be the most underrated—and simplest—recovery hack out there. — From our latest episode with Dr. Andy Galpin A masterclass on all things recovery Watch now: https://www.youtube.com/watch?v=DwtNC2A8gBk | FoundMyFit
11K viewsMay 11, 2025
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1:16
Resistance training - not just aerobic exercise - enhances skin health and may counteract skin aging. In a study conducted with sedentary, middle-aged women, it was found that both resistance and aerobic exercise led to improvements in signs of skin aging. We’re talking enhanced skin elasticity and structure, pretty neat stuff. But here’s where it gets really interesting: only resistance training led to an increase in the thickness of the dermis, the inner layer of the skin. So we see an intrigu
5.3K viewsJun 29, 2023
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5:19
Vigorous exercise might be the fastest way to sharpen your brain in real time Just 10 minutes of high-intensity intervals can boost cognitive performance by ~14%, largely by speeding up reaction time At higher intensities, lactate floods the blood, shuttles into the brain, and signals it to ramp up BDNF (fueling neurogenesis, learning, and neuroplasticity) That same lactate surge also drives up serotonin and norepinephrine, sharpening mood, focus, and impulse control | FoundMyFitness
3K views4 months ago
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