November 17, 2023 • 59 mins
From the modern no-sex revolution to the agricultural revolution of the neolithic, in this episode Dr. Josh Stout looks at how we evolved and are still evolving in coevolution with our culture.
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(00:09):
Hello,
this
is
Dr.
Stout.
It's
November
16th,
and
I
would
like
to
talk
about
interval
training.
So
I've
been
doing
these
shorter
sessions
that
are
more
related
directly
to
physiology
and
health
instead
of
simply
doing
more
imagination
or
mythology
related
discussions.
All
of
this
I'm
(00:29):
trying
to
relate
to
human
evolution,
but
there's
different
sides
of
it.
That's
why
it's
mind
and
body.
So
today
we're
just
talking
about
the
benefits
of
interval
training
as
essentially
one
of
the
magic
bullets
that
we
have
for
our
health.
So
much
like
intermittent
fasting
without
too
much
effort
can
(00:49):
cause
tremendous
benefits,
particularly
to
insulin
sensitivity.
Interval
training
also
has
similar
benefits,
so
interval
training
is
short
bursts
of
intense
exercise
within
a
lower
intensity
workout.
So
you
do
a
30
seconds
or
a
minute
of
very
high
intensity
work
followed
by
(01:10):
30
seconds
or
a
minute
or
even
2
minutes
of
resting.
And
then
you
do
it
again
and
you
see
you
do
this
several
times
for
a
total
of
20
minutes
or
half
an
hour,
and
that's
interval
training.
And
it
matches
the
activity
of
what
hunter
gatherers
would
have
done
walking
long
distances
and
then
digging
for
a
few
minutes
and
then
walking
some
more
and
then
digging
for
a
few
minutes
or
running
really
fast
(01:31):
to
get
to
a
kill
site,
cutting
off
some
of
the
muscle
and
then
running
back
with
it,
and
then
the
rest
of
the
day
sitting
around
and
trying
to
conserve
energy.
So
these
activities
appear
to
show
similar
benefits
to
longer
and
more
strenuous
exercise.
One
study
did
30
seconds
of
intense
(01:51):
cycling,
followed
by
4
minutes
of
rest
for
a
20
minute
routine
and
a
total
of
six
sessions
of
15
minutes
of
exercise
per
two
weeks
and
showed
a
significant
benefit
over
a
six
week
period.
This
approach
showed
similar
results
to
typical
endurance
regime,
despite
being
90%
less
exercise
and
67%
(02:12):
lower
time
commitment.
So
that's
a
tremendous
reduction
in
exercise
and
a
lot
less
time
spent
doing
it.
Similar
results
for
skeletal
muscles
and
cardiovasc
glute
improvement.
So
even
though
it
was
much
less
time
commitment
and
fewer
calories
total
burned,
there
was
a
strengthening
of
the
muscles
and
overall
cardiovascular
(02:33):
health,
similar
improvements
to
muscular
oxidative
metabolism.
So
the
muscles
were
able
to
burn
glucose
at
a
similar
rate
with
both
forms
of
exercise.
Even
the
one
that
took
much
less
effort.
So
high
intensity
activity
can
be
difficult
on
joints
and
tendons,
particularly
for
individuals
not
used
to
high
impact
activity.
So
you
need
to
work
(02:53):
up
to
this
slowly,
maybe
starting
with
slow
walking
as
your
activity
followed
by
rest,
building
up
to
fast
walking,
followed
by
slow
walking,
finally
starting
with
something
like
jogging,
followed
by
walking.
So
you
can
combine,
you
can
bring
your
rest
up
to
a
slight
activity
like
walking,
and
you
can
bring
your
high
level
(03:13):
activity
up
from
walking
all
the
way
to
two
to
running.
So
another
protocol
looked
at
one
minute
of
lower
intensity
activity
with
a
one
minute
of
rest.
So
10
minutes
of
activity
in
a
20
minute
period.
If
done
every
other
day,
it
leads
to
similar
cardiac
and
oxidative
metabolism
benefits
as
much
(03:34):
higher
levels
of
of
exercise.
So
these
protocols
activate
enzymes
that
improve
ADP,
ATP
cycling,
which
is
associated
with
improved
glucose
uptake.
So
you're
going
to
be
lowering
your
or
your
overall
blood
glucose,
which
also
has
health
benefits.
These
protocols
activate.
Sorry,
I
(03:54):
just
said
that
in
addition
to
improved
energy
due
to
more
efficient
glucose
oxidation,
there
are
also
antioxidant
and
anti-inflammatory
effects,
presumably
due
to
improved
oxidative
metabolism.
So
the
total
oxygen
you
utilized
your
your
VMAX
is
generally
considered
how
in
shape
you
are.
So
(04:14):
when
you
run
as
fast
as
you
can,
how
much
oxygen
you're
taking
in,
how
hard
breathing
measures,
how
in-shape
you
are,
how
much
you're
able
to
actually
use
that
oxygen
and
use
that
glucose
to
provide
your
body
with
energy.
And
so
the
more
in-shape
you
are,
the
more
you're
able
to
do
this.
What
high
intensity
(04:34):
training
does
is
it
actually
exceeds
your
VMAX
for
a
short
period
of
time
and
that
this
is
what
actually
gives
you
many
of
these
benefits,
even
though
you're
not
doing
quite
the
same
amount
of
exercise.
So
effects
are
largely
confined
to
the
peripheral
muscles
and
the
circulatory
system.
What
doesn't
happen
is
remodeling
(04:54):
of
the
heart
muscle.
So
when
you're
doing
longer
term
exercise,
you
can
actually
start
remodeling
your
overall
heart
muscle
and,
you
know,
changing
the
shape
of
your
heart.
So
it
can
it
can
reach
higher
pumping
rates
and
higher
throughput.
And
this
is
not
going
to
do
this.
This
is
not
going
to
remodel
your
heart
for
you.
So
there
is
a
there's
a
limit
(05:14):
to
what
the
benefits
are,
but
everything
else
is
going
to
improve.
And
the
reason
your
heart
doesn't
improve
is
simply
because
of
this
ability
to
exceed
your
own.
VMAX
So
your
heart
is,
is
essentially
your
your
overall
limit
for
how
much
exercise
you
can
you
can
do.
And
when
you
do
endurance
(05:35):
exercise,
you
can
change
your
heart,
which
enables
you
to
get
to
a
higher
level
of
overall
exercise.
But
for
short
periods
of
time
you
can
exceed
your
heart's
own
ability
and
your
heart
is
able
to
react
elastically
to
this.
And
so
you
don't
just
die.
You're
able
to
keep
exercising,
even
though
if
you've
exceeded
your
own,
(05:55):
your
own
abilities
of
of
of
how
fast
your
heart
can
pump
and
how
much
blood
can
flow
through
it.
And
because
it
can
exceed
its
own
abilities,
it
feels
it
doesn't
need
to
remodel
itself.
So
even
though
you
periodically
are
doing
this
interval
training
that
exceeds
your
heart's
own
abilities,
your
heart
isn't
going
to
change
in
response
to
this
unless
you
do
it
for
a
much
longer
(06:16):
period
of
time.
And
that's
why
you
sometimes
need
to
have
endurance
training
enabled
to
to
increase
your
overall
abilities.
But
the
interval
training
will
give
you
skeletal
muscles
that
will
give
you
increased
oxidative
metabolism,
and
it
will
have
a
whole
realm
of
a
whole,
whole
suite
(06:36):
of
benefits
that
are
provided
by
exercise
in
general.
The
only
thing
that
won't
happen
is
the
remodeling
of
the
heart.
So
overall
blood
glucose
and
after
meal,
blood
glucose
is
reduced.
And
so
this
is
excellent.
This
is
this
is
this
is
combined
with
increased
insulin
sensitivity.
(06:56):
So
not
only
are
you
reducing
how
much
insulin
is
in
your
body,
right?
Insulin
is
what
it's
going
to
start
laying
down
fat.
Insulin
has
all
sorts
of
negative
effects.
You're
at
the
same
time
reducing
your
blood
glucose
so
you
don't
need
the
insulin
to
be
there.
So
this
is
this
is
a
really
double
benefit
that
is
going
to
reduce
all
the
problems
of
(07:16):
metabolic
syndrome
where
you
have
high,
high
glucose,
high
blood
pressure,
clogged
arteries,
high
triglycerides,
high
cholesterol,
all
of
these
things
are
going
to
be
improved
through
both
intermittent
fasting
and
through
interval
training.
So
in
my
(07:36):
opinion,
these
are
things
that
are
essentially
magic
bullets
for
the
ills
of
today's
society,
meaning
metabolic
syndrome.
I'm
not
talking
about
politics
and
political
ills,
I'm
talking
about
literal
physical
ones.
These
are
sort
of
the
easiest
ways
to
get
at
these
problems
caused
by
essentially
too
much
diet
or
it's
too
much
sugar
in
our
diet.
(07:59):
Again,
while
it's
more
efficient,
there
is
some
danger
of
high
impact
on
joints
of
people
who
are
not
in
shape.
So
there
are
lower
intensity
versions
of
interval
training
that
can
give
you
those
same
benefits
without
stressing
your
joints
out
as
much.
And
then
you
could
be
able
to
transition
to
a
higher
intensity
version
in
elite
athletes
(08:19):
at
the
other
side
of
things.
12/32
bursts
at
above
peak
capacity,
175%
of
max
were
able
to
replace
eight
four
minute
sessions
at
85%
maximum
capacity.
So
think
of
that
12/32
bursts.
So
that's
a
total
of
6
minutes
replaced
eight
four
minute
sessions
(08:40):
at
a
lower
intensity.
So
the
results
were
similar
and
they
were
able
to
do
much
less
work
for
this
for
similar
results,
giving
them
a
2%
improvement
over
a
six
week
period.
And
remember,
this
is
2%
improving
on
essentially
Olympic
(09:00):
athletes.
So
that's
that's
actually
a
lot
of
improvement
over
a
very
short
period
of
time,
six
weeks.
So
even
in
Olympic
athletes,
interval
training
will
will
improve
their
overall
ability
in
elite
cyclists.
7/32
sessions
were
equal
to
320
minute
sessions 1442 00:00:00,-01 --> 00:09:20,176 . Again 1443 00:00:00,-01 --> 00:00:00,-01 ,
this
almost
(09:20):
seems
too
good
to
be
true.
It's
it's
replacing
much
shorter
amounts
of
time
to
give
you
similar
benefits
in
a
review
paper.
The
best
results
were
found
by
combining
duration
training
with
the
high
intensity
interval
training,
as
you
might
expect,
because
then
you
get
the
effects
of
both.
And
(09:40):
again,
this
was
done
for
looking
at
people
who
are
essentially
elite
athletes.
So
if
you
combine
this
with
with
endurance
training,
you'll
get
even
more
effect.
But
if
you're
a
sort
of
more
normal
person
and
you're
trying
to
get
the
most
effect
from
the
least
amount
of
time
interval,
training
on
its
own
will
do
it
for
you.
So
the
exceeding
the
maximum
benefit,
exceeding
(10:00):
maximum
for
short
periods
appears
to
be
what
is
providing
the
benefit.
So
it's
it's
pushing
yourself
for
a
very
short
period
of
time.
30
seconds
are
a
minute
and
it's
what
gives
you
the
benefits
to
the
peripheral
muscular
metabolism
and
overall
health
in
non
athletes
with
significantly
more
time
effort
(10:22):
relates
very
nicely
to
how
hunter
gatherers
would
have
tried
to
minimize
their
overall
efforts
and
maximize
their
the
benefit
of
whatever
they
were
doing.
So
short
bursts
of
effort
are
able
to
give
you
the
best
improvement
in
muscular
strength,
skeletal
strength
(10:42):
and
ability
to
burn
sugar
and
use
it
for
energy.
At
the
other
extreme,
you
have
things
like
ultramarathons
or
marathons,
even
persistence
hunting.
So
the
hunter
gatherers
would
have
run
other
animals
to
death,
essentially.
And
this
was
evolved
once
(11:03):
we
became
obligate
mediators
as
Homo
erectus,
presumably
they
were
able
to
do
it.
And
the
idea
is
that
as
a
biped
out
in
a
very
sunny
African
Serengeti,
you
would
have
been
receiving
much
less
solar
radiation
because
you
just
simply
the
upright
stance
would
mean
less
sun
was
beating
down
(11:23):
on
you
and
you
could
be
active
in
the
middle
of
the
day.
The
other
adaptation
we
have
is
increased
sweating.
The
chimpanzees
don't
sweat
nearly
as
much
as
we
do,
and
so
we're
able
to
be
active
right
in
the
middle
of
the
day
when
everything
else
is
trying
to
hide
in
the
shade.
And
we
could
have
just
run
other
animals
to
death.
While
we're
not
as
fast
as
them,
we
are
much
more
efficient.
And
we
were
able
to
use
that
efficiency
(11:43):
as
a
hunting
technique.
So
we
are
definitely
we
evolved
for
long
distance
running
for
things
like
ultramarathons
and
very
efficient
activities,
even
more
so
than
other
other
animals.
There
are
there
are
races
between
humans
and
horses
that
extend
for
40,
60
miles.
(12:03):
And
the
humans
often
win
these
races
simply
because
we
have
that
endurance
ability.
So
this
is
something
that
we're
all
too
evolved
to
do.
We're
all
too
evolved
to
have
you
basically
high
intensity
weight
training
so
we
can
do
heavy,
heavy
weights
over
(12:23):
a
over
period
of
time
and
you
gain
large
muscles
because
of
this.
However,
both
of
these
things
do
tend
to
have
negative
side
effects.
Sometimes
people
try
and
come
up
with
ways
to
make
them
less
negative.
So
one
of
the
problems
with
jogging
is
it
puts
a
lot
of
stress
on
the
knees
and
often
(12:43):
will
lead
to
flat
feet.
I
you
have
a
lot
of
arch
support
as
you
get
older,
our
arches
in
our
in
our
feet
are
essentially
suspension
bridges
using
tendons
like
cables
holding
the
arch
of
the
suspension
bridge
in
place.
And
as
you
get
older,
those
tendons
tend
to
weaken
and
the
suspension
bridge
starts
to
collapse
and
we
get
flat
feet.
So
(13:04):
jogging
and,
you
know,
simply
our
lives
can
often
lead
to
bad
knees
and
flat
feet.
And
so
this
makes
running
very
difficult.
So
one
of
the
solutions
people
tried
to
do
was
to
do
barefoot,
running,
assuming
our
ancestors
had
run
barefoot,
that
this
would
help
support
the
arches
and
make
(13:24):
the
knees
have
a
sort
of
a
better
shock
absorber
because
you
land
on
your
toe
instead
of
pounding
directly
on
your
heel.
And
both
of
these
things
are
true.
However,
this
just
tends
to
put
the
problem
off
and
then
you
have
difficulties
with
your
Achilles
tendon
and
so
you
end
up
with
less
stress
fractures,
but
you
end
up
with
a
shorter
Achilles
tendon
and
it
can
(13:44):
cause
a
lot
of
pain
in
the
in
the
calf
muscles
and
the
tendon.
So
there's
no
really
easy
solution.
Certainly
endurance
training
is
is
very
useful
and
can
be,
you
know,
helpful
for
remodeling
the
heart.
But
in
my
opinion,
the
(14:07):
the
interval
training
has
better,
better
results.
So
successful
barefoot
running
would
require
a
long
training
period
of
transition,
allowing
the
tendons
and
foot
ligaments
to
build,
build
their
strength
and
(14:27):
persistence.
Hunting
and
long
distance
running
in
general
require
a
long
buildup.
However,
if
you
can
do
these
things,
they're
going
to
essentially
eliminate
metabolic
syndrome
really,
really
quickly.
If
someone
has
metabolic
syndrome
in
there
and
they're
running
miles
and
miles
every
day,
it's
going
to
go
away
right
away.
The
problem
is,
if
you
have
metabolic
syndrome,
(14:47):
it
probably
means
you're
out
of
shape
and
overweight
and
you're
going
to
have
a
really
hard
time
running
miles
and
miles
in
every
day.
So
this
might
not
be
a
form
of
exercise
that
is
available
to
you.
And
so
interval
training
really
seems
to
be
a
better
way
to
get
into
it.
Same
thing
with
heavy
weight
lifting.
While
it's
good
for
you,
weight
lifting
tends
to
burn
belly
fat
(15:08):
faster
than
the
subcutaneous
fat.
It's
again
going
to
be
difficult.
You
can
pull
muscles
easily,
weight
lifting,
you
can
weight
lift
so
much
that
you're
so
sore
the
next
day
you
can't
even
move.
And
it's
very
easy
to
get
into
that
because
you
don't
really
feel
the
damage
you're
doing
to
yourself
when
you're
when
you're
lifting
heavy
weights.
(15:29):
Same
thing
with
endurance
training
as
you
as
you
push
through,
you
can
push
through
what
they
call
the
wall.
That
wall
is
actually
when
you've
used
up
all
of
your
your
glycogen
reserves.
So
you're
now
you've
gone
through
the
sugar
reserves
of
your
body
and
now
your
body's
starting
to
burn
fat.
That's
very
good
for
you.
Very
(15:49):
hard
to
get
there,
people.
That's
why
people
describe
it
as
a
wall.
So
it's
it
can
be
painful
to
push
through
there.
And
the
next
thing
that
happens
is
you
get
the
runner's
high
and
you
reach
this
sort
of
euphoric
state
where
you
don't
feel
the
pain
anymore,
but
this
means
you
don't
feel
the
pain
anymore.
And
so
this
can
lead
to
other
things
where
you're
stressing
your
whole
metabolic
system
out
so
(16:09):
much
that
you
simply
collapse.
And
so
we
really
should
recognize
that
marathons
are
named
after
someone
who
was
running
back
from
the
battle
of
Marathon
in
ancient
Greece
and
succeeded
in
giving
the
message
that
they
had
won.
But
then
he
died.
So
you
really
can
exceed
your
total
ability.
So
I've
written
(16:29):
a
short
a
short
system
of
of
exercise
that
I've
included
with
this
post
for
intermittent
training,
and
I've
done
it
pretty
on
the
high
end
of
what
exercise
should
be.
So
if
you
if
you
look
at
it,
you
know,
if
you
think
about
getting
out
of
bed,
is
is
is
the
lowest
(16:49):
amount
of
exercise
you
can
do.
And
running
an
ultramarathon
is
the
highest
amount
of
exercise
you
can
do.
This
would
be
sort
of
about
three
quarters
of
the
way
there.
So
a
couple
of
hours
a
week,
maybe
halfway
there,
a
couple
of
hours
a
week
of
pretty
intense
exercise.
And
it's
going
to
get
you
in
shape
pretty
quickly.
But
I
would
start
out
with
a
with
a
lower
intensity
version
of
the
same
workout
(17:10):
if
I
were
you
and
then
sort
of
work
up
to
it.
So
if
the
version
I
have
says,
you
know,
jumping
jacks
and
jogging
in
place,
you
might
start
off
with
doing
30
seconds
of
fast
walking
instead
of
jogging
in
places
as
a
as
a
lower
intensity
version
of
the
same
thing
and
then
work
up
to
it.
But
I
think
this
is
a
pretty
good
system
(17:30):
to
really,
really
build
both
strength
and
ability
to
to
exercise
while
also
increasing
your
resistance
to
decreasing
your
resistance
to
insulin
and
increasing
your
uptake
of
glucose.
So
I
think
it
would
combine
very
well
with
intermittent
fasting,
for
(17:50):
example.
All
right,
thank
you
very
much.
I
will
do
more
mind
and
spirit
related
talks
next
time.
Thank
you.
Hello,
this
is
Dr.
Stout.
It's
November
16th,
and
I
would
like
to
talk
about
interval
training.
So
I've
been
doing
these
shorter
sessions
that
are
more
related
directly
to
physiology
and
health
instead
of
simply
doing
more
imagination
or
mythology
related
discussions.
All
of
this
I'm
(00:29):
trying
to
relate
to
human
evolution,
but
there's
different
sides
of
it.
That's
why
it's
mind
and
body.
So
today
we're
just
talking
about
the
benefits
of
interval
training
as
essentially
one
of
the
magic
bullets
that
we
have
for
our
health.
So
much
like
intermittent
fasting
without
too
much
effort
can
(00:49):
cause
tremendous
benefits,
particularly
to
insulin
sensitivity.
Interval
training
also
has
similar
benefits,
so
interval
training
is
short
bursts
of
intense
exercise
within
a
lower
intensity
workout.
So
you
do
a
30
seconds
or
a
minute
of
very
high
intensity
work
followed
by
(01:10):
30
seconds
or
a
minute
or
even
2
minutes
of
resting.
And
then
you
do
it
again
and
you
see
you
do
this
several
times
for
a
total
of
20
minutes
or
half
an
hour,
and
that's
interval
training.
And
it
matches
the
activity
of
what
hunter
gatherers
would
have
done
walking
long
distances
and
then
digging
for
a
few
minutes
and
then
walking
some
more
and
then
digging
for
a
few
minutes
or
running
really
fast
(01:31):
to
get
to
a
kill
site,
cutting
off
some
of
the
muscle
and
then
running
back
with
it,
and
then
the
rest
of
the
day
sitting
around
and
trying
to
conserve
energy.
So
these
activities
appear
to
show
similar
benefits
to
longer
and
more
strenuous
exercise.
One
study
did
30
seconds
of
intense
(01:51):
cycling,
followed
by
4
minutes
of
rest
for
a
20
minute
routine
and
a
total
of
six
sessions
of
15
minutes
of
exercise
per
two
weeks
and
showed
a
significant
benefit
over
a
six
week
period.
This
approach
showed
similar
results
to
typical
endurance
regime,
despite
being
90%
less
exercise
and
67%
(02:12):
lower
time
commitment.
So
that's
a
tremendous
reduction
in
exercise
and
a
lot
less
time
spent
doing
it.
Similar
results
for
skeletal
muscles
and
cardiovasc
glute
improvement.
So
even
though
it
was
much
less
time
commitment
and
fewer
calories
total
burned,
there
was
a
strengthening
of
the
muscles
and
overall
cardiovascular
(02:33):
health,
similar
improvements
to
muscular
oxidative
metabolism.
So
the
muscles
were
able
to
burn
glucose
at
a
similar
rate
with
both
forms
of
exercise.
Even
the
one
that
took
much
less
effort.
So
high
intensity
activity
can
be
difficult
on
joints
and
tendons,
particularly
for
individuals
not
used
to
high
impact
activity.
So
you
need
to
work
(02:53):
up
to
this
slowly,
maybe
starting
with
slow
walking
as
your
activity
followed
by
rest,
building
up
to
fast
walking,
followed
by
slow
walking,
finally
starting
with
something
like
jogging,
followed
by
walking.
So
you
can
combine,
you
can
bring
your
rest
up
to
a
slight
activity
like
walking,
and
you
can
bring
your
high
level
(03:13):
activity
up
from
walking
all
the
way
to
two
to
running.
So
another
protocol
looked
at
one
minute
of
lower
intensity
activity
with
a
one
minute
of
rest.
So
10
minutes
of
activity
in
a
20
minute
period.
If
done
every
other
day,
it
leads
to
similar
cardiac
and
oxidative
metabolism
benefits
as
much
(03:34):
higher
levels
of
of
exercise.
So
these
protocols
activate
enzymes
that
improve
ADP,
ATP
cycling,
which
is
associated
with
improved
glucose
uptake.
So
you're
going
to
be
lowering
your
or
your
overall
blood
glucose,
which
also
has
health
benefits.
These
protocols
activate.
Sorry,
I
(03:54):
just
said
that
in
addition
to
improved
energy
due
to
more
efficient
glucose
oxidation,
there
are
also
antioxidant
and
anti-inflammatory
effects,
presumably
due
to
improved
oxidative
metabolism.
So
the
total
oxygen
you
utilized
your
your
VMAX
is
generally
considered
how
in
shape
you
are.
So
(04:14):
when
you
run
as
fast
as
you
can,
how
much
oxygen
you're
taking
in,
how
hard
breathing
measures,
how
in-shape
you
are,
how
much
you're
able
to
actually
use
that
oxygen
and
use
that
glucose
to
provide
your
body
with
energy.
And
so
the
more
in-shape
you
are,
the
more
you're
able
to
do
this.
What
high
intensity
(04:34):
training
does
is
it
actually
exceeds
your
VMAX
for
a
short
period
of
time
and
that
this
is
what
actually
gives
you
many
of
these
benefits,
even
though
you're
not
doing
quite
the
same
amount
of
exercise.
So
effects
are
largely
confined
to
the
peripheral
muscles
and
the
circulatory
system.
What
doesn't
happen
is
remodeling
(04:54):
of
the
heart
muscle.
So
when
you're
doing
longer
term
exercise,
you
can
actually
start
remodeling
your
overall
heart
muscle
and,
you
know,
changing
the
shape
of
your
heart.
So
it
can
it
can
reach
higher
pumping
rates
and
higher
throughput.
And
this
is
not
going
to
do
this.
This
is
not
going
to
remodel
your
heart
for
you.
So
there
is
a
there's
a
limit
(05:14):
to
what
the
benefits
are,
but
everything
else
is
going
to
improve.
And
the
reason
your
heart
doesn't
improve
is
simply
because
of
this
ability
to
exceed
your
own.
VMAX
So
your
heart
is,
is
essentially
your
your
overall
limit
for
how
much
exercise
you
can
you
can
do.
And
when
you
do
endurance
(05:35):
exercise,
you
can
change
your
heart,
which
enables
you
to
get
to
a
higher
level
of
overall
exercise.
But
for
short
periods
of
time
you
can
exceed
your
heart's
own
ability
and
your
heart
is
able
to
react
elastically
to
this.
And
so
you
don't
just
die.
You're
able
to
keep
exercising,
even
though
if
you've
exceeded
your
own,
(05:55):
your
own
abilities
of
of
of
how
fast
your
heart
can
pump
and
how
much
blood
can
flow
through
it.
And
because
it
can
exceed
its
own
abilities,
it
feels
it
doesn't
need
to
remodel
itself.
So
even
though
you
periodically
are
doing
this
interval
training
that
exceeds
your
heart's
own
abilities,
your
heart
isn't
going
to
change
in
response
to
this
unless
you
do
it
for
a
much
longer
(06:16):
period
of
time.
And
that's
why
you
sometimes
need
to
have
endurance
training
enabled
to
to
increase
your
overall
abilities.
But
the
interval
training
will
give
you
skeletal
muscles
that
will
give
you
increased
oxidative
metabolism,
and
it
will
have
a
whole
realm
of
a
whole,
whole
suite
(06:36):
of
benefits
that
are
provided
by
exercise
in
general.
The
only
thing
that
won't
happen
is
the
remodeling
of
the
heart.
So
overall
blood
glucose
and
after
meal,
blood
glucose
is
reduced.
And
so
this
is
excellent.
This
is
this
is
this
is
combined
with
increased
insulin
sensitivity.
(06:56):
So
not
only
are
you
reducing
how
much
insulin
is
in
your
body,
right?
Insulin
is
what
it's
going
to
start
laying
down
fat.
Insulin
has
all
sorts
of
negative
effects.
You're
at
the
same
time
reducing
your
blood
glucose
so
you
don't
need
the
insulin
to
be
there.
So
this
is
this
is
a
really
double
benefit
that
is
going
to
reduce
all
the
problems
of
(07:16):
metabolic
syndrome
where
you
have
high,
high
glucose,
high
blood
pressure,
clogged
arteries,
high
triglycerides,
high
cholesterol,
all
of
these
things
are
going
to
be
improved
through
both
intermittent
fasting
and
through
interval
training.
So
in
my
(07:36):
opinion,
these
are
things
that
are
essentially
magic
bullets
for
the
ills
of
today's
society,
meaning
metabolic
syndrome.
I'm
not
talking
about
politics
and
political
ills,
I'm
talking
about
literal
physical
ones.
These
are
sort
of
the
easiest
ways
to
get
at
these
problems
caused
by
essentially
too
much
diet
or
it's
too
much
sugar
in
our
diet.
(07:59):
Again,
while
it's
more
efficient,
there
is
some
danger
of
high
impact
on
joints
of
people
who
are
not
in
shape.
So
there
are
lower
intensity
versions
of
interval
training
that
can
give
you
those
same
benefits
without
stressing
your
joints
out
as
much.
And
then
you
could
be
able
to
transition
to
a
higher
intensity
version
in
elite
athletes
(08:19):
at
the
other
side
of
things.
12/32
bursts
at
above
peak
capacity,
175%
of
max
were
able
to
replace
eight
four
minute
sessions
at
85%
maximum
capacity.
So
think
of
that
12/32
bursts.
So
that's
a
total
of
6
minutes
replaced
eight
four
minute
sessions
(08:40):
at
a
lower
intensity.
So
the
results
were
similar
and
they
were
able
to
do
much
less
work
for
this
for
similar
results,
giving
them
a
2%
improvement
over
a
six
week
period.
And
remember,
this
is
2%
improving
on
essentially
Olympic
(09:00):
athletes.
So
that's
that's
actually
a
lot
of
improvement
over
a
very
short
period
of
time,
six
weeks.
So
even
in
Olympic
athletes,
interval
training
will
will
improve
their
overall
ability
in
elite
cyclists.
7/32
sessions
were
equal
to
320
minute
sessions 1442 00:00:00,-01 --> 00:09:20,176 . Again 1443 00:00:00,-01 --> 00:00:00,-01 ,
this
almost
(09:20):
seems
too
good
to
be
true.
It's
it's
replacing
much
shorter
amounts
of
time
to
give
you
similar
benefits
in
a
review
paper.
The
best
results
were
found
by
combining
duration
training
with
the
high
intensity
interval
training,
as
you
might
expect,
because
then
you
get
the
effects
of
both.
And
(09:40):
again,
this
was
done
for
looking
at
people
who
are
essentially
elite
athletes.
So
if
you
combine
this
with
with
endurance
training,
you'll
get
even
more
effect.
But
if
you're
a
sort
of
more
normal
person
and
you're
trying
to
get
the
most
effect
from
the
least
amount
of
time
interval,
training
on
its
own
will
do
it
for
you.
So
the
exceeding
the
maximum
benefit,
exceeding
(10:00):
maximum
for
short
periods
appears
to
be
what
is
providing
the
benefit.
So
it's
it's
pushing
yourself
for
a
very
short
period
of
time.
30
seconds
are
a
minute
and
it's
what
gives
you
the
benefits
to
the
peripheral
muscular
metabolism
and
overall
health
in
non
athletes
with
significantly
more
time
effort
(10:22):
relates
very
nicely
to
how
hunter
gatherers
would
have
tried
to
minimize
their
overall
efforts
and
maximize
their
the
benefit
of
whatever
they
were
doing.
So
short
bursts
of
effort
are
able
to
give
you
the
best
improvement
in
muscular
strength,
skeletal
strength
(10:42):
and
ability
to
burn
sugar
and
use
it
for
energy.
At
the
other
extreme,
you
have
things
like
ultramarathons
or
marathons,
even
persistence
hunting.
So
the
hunter
gatherers
would
have
run
other
animals
to
death,
essentially.
And
this
was
evolved
once
(11:03):
we
became
obligate
mediators
as
Homo
erectus,
presumably
they
were
able
to
do
it.
And
the
idea
is
that
as
a
biped
out
in
a
very
sunny
African
Serengeti,
you
would
have
been
receiving
much
less
solar
radiation
because
you
just
simply
the
upright
stance
would
mean
less
sun
was
beating
down
(11:23):
on
you
and
you
could
be
active
in
the
middle
of
the
day.
The
other
adaptation
we
have
is
increased
sweating.
The
chimpanzees
don't
sweat
nearly
as
much
as
we
do,
and
so
we're
able
to
be
active
right
in
the
middle
of
the
day
when
everything
else
is
trying
to
hide
in
the
shade.
And
we
could
have
just
run
other
animals
to
death.
While
we're
not
as
fast
as
them,
we
are
much
more
efficient.
And
we
were
able
to
use
that
efficiency
(11:43):
as
a
hunting
technique.
So
we
are
definitely
we
evolved
for
long
distance
running
for
things
like
ultramarathons
and
very
efficient
activities,
even
more
so
than
other
other
animals.
There
are
there
are
races
between
humans
and
horses
that
extend
for
40,
60
miles.
(12:03):
And
the
humans
often
win
these
races
simply
because
we
have
that
endurance
ability.
So
this
is
something
that
we're
all
too
evolved
to
do.
We're
all
too
evolved
to
have
you
basically
high
intensity
weight
training
so
we
can
do
heavy,
heavy
weights
over
(12:23):
a
over
period
of
time
and
you
gain
large
muscles
because
of
this.
However,
both
of
these
things
do
tend
to
have
negative
side
effects.
Sometimes
people
try
and
come
up
with
ways
to
make
them
less
negative.
So
one
of
the
problems
with
jogging
is
it
puts
a
lot
of
stress
on
the
knees
and
often
(12:43):
will
lead
to
flat
feet.
I
you
have
a
lot
of
arch
support
as
you
get
older,
our
arches
in
our
in
our
feet
are
essentially
suspension
bridges
using
tendons
like
cables
holding
the
arch
of
the
suspension
bridge
in
place.
And
as
you
get
older,
those
tendons
tend
to
weaken
and
the
suspension
bridge
starts
to
collapse
and
we
get
flat
feet.
So
(13:04):
jogging
and,
you
know,
simply
our
lives
can
often
lead
to
bad
knees
and
flat
feet.
And
so
this
makes
running
very
difficult.
So
one
of
the
solutions
people
tried
to
do
was
to
do
barefoot,
running,
assuming
our
ancestors
had
run
barefoot,
that
this
would
help
support
the
arches
and
make
(13:24):
the
knees
have
a
sort
of
a
better
shock
absorber
because
you
land
on
your
toe
instead
of
pounding
directly
on
your
heel.
And
both
of
these
things
are
true.
However,
this
just
tends
to
put
the
problem
off
and
then
you
have
difficulties
with
your
Achilles
tendon
and
so
you
end
up
with
less
stress
fractures,
but
you
end
up
with
a
shorter
Achilles
tendon
and
it
can
(13:44):
cause
a
lot
of
pain
in
the
in
the
calf
muscles
and
the
tendon.
So
there's
no
really
easy
solution.
Certainly
endurance
training
is
is
very
useful
and
can
be,
you
know,
helpful
for
remodeling
the
heart.
But
in
my
opinion,
the
(14:07):
the
interval
training
has
better,
better
results.
So
successful
barefoot
running
would
require
a
long
training
period
of
transition,
allowing
the
tendons
and
foot
ligaments
to
build,
build
their
strength
and
(14:27):
persistence.
Hunting
and
long
distance
running
in
general
require
a
long
buildup.
However,
if
you
can
do
these
things,
they're
going
to
essentially
eliminate
metabolic
syndrome
really,
really
quickly.
If
someone
has
metabolic
syndrome
in
there
and
they're
running
miles
and
miles
every
day,
it's
going
to
go
away
right
away.
The
problem
is,
if
you
have
metabolic
syndrome,
(14:47):
it
probably
means
you're
out
of
shape
and
overweight
and
you're
going
to
have
a
really
hard
time
running
miles
and
miles
in
every
day.
So
this
might
not
be
a
form
of
exercise
that
is
available
to
you.
And
so
interval
training
really
seems
to
be
a
better
way
to
get
into
it.
Same
thing
with
heavy
weight
lifting.
While
it's
good
for
you,
weight
lifting
tends
to
burn
belly
fat
(15:08):
faster
than
the
subcutaneous
fat.
It's
again
going
to
be
difficult.
You
can
pull
muscles
easily,
weight
lifting,
you
can
weight
lift
so
much
that
you're
so
sore
the
next
day
you
can't
even
move.
And
it's
very
easy
to
get
into
that
because
you
don't
really
feel
the
damage
you're
doing
to
yourself
when
you're
when
you're
lifting
heavy
weights.
(15:29):
Same
thing
with
endurance
training
as
you
as
you
push
through,
you
can
push
through
what
they
call
the
wall.
That
wall
is
actually
when
you've
used
up
all
of
your
your
glycogen
reserves.
So
you're
now
you've
gone
through
the
sugar
reserves
of
your
body
and
now
your
body's
starting
to
burn
fat.
That's
very
good
for
you.
Very
(15:49):
hard
to
get
there,
people.
That's
why
people
describe
it
as
a
wall.
So
it's
it
can
be
painful
to
push
through
there.
And
the
next
thing
that
happens
is
you
get
the
runner's
high
and
you
reach
this
sort
of
euphoric
state
where
you
don't
feel
the
pain
anymore,
but
this
means
you
don't
feel
the
pain
anymore.
And
so
this
can
lead
to
other
things
where
you're
stressing
your
whole
metabolic
system
out
so
(16:09):
much
that
you
simply
collapse.
And
so
we
really
should
recognize
that
marathons
are
named
after
someone
who
was
running
back
from
the
battle
of
Marathon
in
ancient
Greece
and
succeeded
in
giving
the
message
that
they
had
won.
But
then
he
died.
So
you
really
can
exceed
your
total
ability.
So
I've
written
(16:29):
a
short
a
short
system
of
of
exercise
that
I've
included
with
this
post
for
intermittent
training,
and
I've
done
it
pretty
on
the
high
end
of
what
exercise
should
be.
So
if
you
if
you
look
at
it,
you
know,
if
you
think
about
getting
out
of
bed,
is
is
is
the
lowest
(16:49):
amount
of
exercise
you
can
do.
And
running
an
ultramarathon
is
the
highest
amount
of
exercise
you
can
do.
This
would
be
sort
of
about
three
quarters
of
the
way
there.
So
a
couple
of
hours
a
week,
maybe
halfway
there,
a
couple
of
hours
a
week
of
pretty
intense
exercise.
And
it's
going
to
get
you
in
shape
pretty
quickly.
But
I
would
start
out
with
a
with
a
lower
intensity
version
of
the
same
workout
(17:10):
if
I
were
you
and
then
sort
of
work
up
to
it.
So
if
the
version
I
have
says,
you
know,
jumping
jacks
and
jogging
in
place,
you
might
start
off
with
doing
30
seconds
of
fast
walking
instead
of
jogging
in
places
as
a
as
a
lower
intensity
version
of
the
same
thing
and
then
work
up
to
it.
But
I
think
this
is
a
pretty
good
system
(17:30):
to
really,
really
build
both
strength
and
ability
to
to
exercise
while
also
increasing
your
resistance
to
decreasing
your
resistance
to
insulin
and
increasing
your
uptake
of
glucose.
So
I
think
it
would
combine
very
well
with
intermittent
fasting,
for
(17:50):
example.
All
right,
thank
you
very
much.
I
will
do
more
mind
and
spirit
related
talks
next
time.
Thank
you.
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