A highlight from Q&A 426: Does Being Overweight Help You Live Longer? The Dark Side Of Fasting, The Latest On Caffeine & Exercise Performance, Ben's Pre-Workout Formula & Much More!
Jay. I'm feeling kinda guilty right now. Ooh this always begs the question as to why go for it. And i'm feeling kinda guilty. Because i did high intensity exercise this morning i did The bad old school. Quick and dirty pablo's at selene style. Russian kettle bell workout where you do ten intents kettlebells swings and then ten pushups and i did a ten rounds of that with some nasal breathing on the airline bicycle in between each. But you know the new york times hence my guiltiness just released an article saying too much high intensity exercise may be bad for your health and now a whole bunch of people have been asking me about that study and asking me if they should stop their high intensity exercise in the in the subtitle of that article says that that that hit you know h it. High intensity interval training may harm your mitochondria the energy generators found in every cell of your body. And so so. That's the news on the streets. And i thought just because we have a lot of people who listen in who are of into hit. We should probably address this issue. That's worth it's worth discussing. Man i got. I got sent this article by like three different people and then send it over to you and i was like get been stake on this because you know it was. I'm sure we're gonna get into it but it was one of those things. I think that people if they just see the initial title they just broke majority will do. They read the title of the read. One sentence in it and they're like okay. Hits out not doing it anymore. But you still did it for some reason Yeah so a few things to think about. They had they had eleven men and women so this was a massive study and they were tracking things like their blood sugar level their metabolic health. And what they did was four weeks of a pretty ambitious exercise program. Meaning that during the first week they did. They did hit session that involved. Four minute long intervals five times on a stationary bike with three minutes of rest in between those four minute long intervals. Okay so so. We're talking about a duration of intensity that is well in excess of much of the gold standard research on hit which is like ten to thirty seconds in duration. Okay right four minute long efforts five times through three minutes of rest in between each now during week two day they added an extra session and And they they added in more workouts and then also eight minutes spurts of all peddling snell. They've they've doubled the exercise times now. Now they're exercising for eight minutes addition exercising for four minutes. And i'm not. I'm not saying they're total exercise duration eight minutes. I'm saying that was how long the intervals were. They were doing and They continue this for four weeks with very little recovery and Not any any so-called period ization to give people a chance to to kinda step back but let let's say that that they had had adequate recovery And let let's assume that these people were recovered. me either way. What what they did was was then. They measured things like blood sugar stabilization. They measured things like the the health of the mighty qendra using muscle biopsies and they were showing that the amount of conjure only about sixty percents much energy as they had during previous week. Show the course of the study and also they saw a high amount of glycemic variability like a lot of seesawing spikes dips during the day in terms of blood glucose. And so here. Here's what you need to understand in order to understand why what happened happened to the people who were in this study when when you're doing high intensity interval training essentially you're breaking down. Atp okay and you're breaking out atp pretty rapidly now atp When it's broken down is converted into adp and energy. Or the this phosphate molecule. Right you clean one phosphate molecule off of identity triphosphate. And then. What you're left with is identifying di phosphate plus a foster genetic energy molecule that can be burnt you know and You know that's why people take creating they say have more energy. We talked about that in the last podcast. Episode knows podcast. What was that four twenty five. So today's four twenty six. All the show notes are going to be at. Ben greenfield dot com slash. Four twenty six. and anyway. so so. that's that's creating phosphate can give you like some extra phosphine. Genyk pools to use to replenish. Atp more readily but you know regardless of whether or not you have creating on board know the atp when you're doing high intensity exercise gets broken on adp plus a phosphate molecule that gets burnt and then your leftover with a. m. p. Identifying monitor phosphate and another phosphate molecule. Now the thing is that there is evidence that once you complete leagues The a. m. p. the amp stores. You can actually limit. The macondo response potentially even decrease the ability of the mitochondria to produce energy and that occurs in one of two scenarios high intensity interval training duration. That is too long or inadequate recovery period of time in between the Inbetween the efforts arguably you could also say that another thing that could cause that to happen would be just not having enough calories or enough. Atp onboard many doing a budget hit and say like fasted state but ultimately the lion's share of the research on hit shows that once you exceed about thirty seconds. You're actually getting to that point. Where your exhausting. Your amp levels to the extent to where you're amp to atp ratio is going up and up and so what happens. In that scenario is a whole bunch of lactic acid accumulation and a dip in the ability of the maddock contra to produce energy the potential for over training and a lot of the issues that have dictated in my opinion the smartest approach to high intensity interval training being very short efforts with long recovery periods. Okay so so. That's why for me like kettlebells swings you. Ten kelly ball swings takes me about ten to fifteen seconds. And then i'm recovering for good sixty seconds afterwards before return back around to the next effort and i like to recover view like some nasal breathing on the bicycle bouncing around. You know walking around the back yard. But but ultimately this study was a very poorly conducted example high intensity interval training should look like and furthermore when we see a lot of the complaints out there about about heart attacks heart attacks being associated with with too much intense training. One of the reasons for that in one of the reasons that some of the biggest damage from a heart attack comes after oxygen returns to the heart is because the heart uses up. All the phosphate. The mitochondria start producing free radicals and The essentially when all the the identity has been broken down. There's not enough. Were called dennison. right frames. This protein framework to accept the phosphate molecules and then you start producing ammonia in the heart and you create did this acidic environment where the heart which would normally ideally operate on key. Tones is kind of forced into this like gleich olympic state. Very similar to what you'd see in like a you know an out of control Cellular clump that's developing cancer due to access lice glycolysis. And so you're you're doing damage to the heart you're doing damage to the mitochondria and the reason for that is efforts. That are too long with inadequate recovery periods sometimes in a state of a caloric deficit such as facet exercise. And so once. You put all those variables together. All this study tells us is how you should be doing it the right way. And what the wrong way to do. It would be xanax sense when i i read. This article was struck with something you and i had discussed. It was probably about a year or so ago when you first introduced me as an article that we that we posted you first introduced me to to the concept of high-intensity repeat training or hurt training which is basically just exercising all out like close to one hundred percent which is what hits should be or what hurt should be for about ten seconds and then giving like a pretty gracious rest period so for me that's normally about fifty seconds so let. Let's say if i go.