Shorten Your Cardio Time Even More with REHIT – Ulrich Dempfle with Dave Asprey – #834

• This is something called REHIIT, Reduced Exertion High Intensity Interval Training, specifically for cardiovascular fitness. – 1:53
• The concept of an all out sprint, like a short all out sprint to get good cardiovascular benefits, that was first developed by the Wingate Institute in Israel, and it’s called the Wingate Sprint.  – 4:25
• With the exercise, we force the muscle to tap into those energy reserves, and that kicks off a cascade of molecular changes, of triggers, where certain signaling molecules are released that basically tell the body to get fitter and stronger.   – 6:28
• We deplete glycogen, so this emergency energy reserve, by about 25% to 30%, and to achieve the same level of glycogen depletion, you would need to go running for about 45 minutes,  – 10:13
  
• CAROL is your personal trainer, is your AI health coach who knows how far to push you, and what resistance to give you, and she coaches you through the exercise, and it’s hard, but it’s hard only for a very, very short period of time. – 12:47
  
• People are not quite aware what the difference between HIIT and REHIIT is. HIIT or Tabata or interval is high intensity, REHIIT is really maximum intensity.  – 14:11
  
• The principal benefits that people can really expect to get are fitness improvement, and that would be measured in terms of VO2 max, your cardiorespiratory fitness of 12% in about eight weeks. Now, 12% in VO2 max improvement, that’s a really big deal. That’s like adding two years of healthy life expectancy. – 17:09
  
• When you do the math on that, Ulrich, it’s three and a half hours of total exercise time over eight weeks with the results of a 12% improved VO2 max. – 18:24
  
• CAROL, basically, takes all the guesswork out. So, it’s fully automated and optimized for this exercise. The AI sets the resistance exactly to the right level for you. – 24:44
  
• You can measure it quite daily what’s your risk of developing type 2 diabetes, and the risk for those participant dropped by 60%. – 29:08
  
• You burn so few calories, your body heat goes up by so little that most people don’t even sweat, but what happens then afterwards is that over an eight-hour period, your metabolism operates at an elevated level, and about 67% of the total calorie consumption from the exercise basically happens when you get off the bike. – 36:02
  
• I’m a big fan of intermittent fasting or time-restricted eating or also doing five-day fast from time to time. I definitely still use the bike in those periods.  – 40:14
  
• Do you see people combining this with stretching, with yoga? Is there an order? Do you do this before or after other kinds of exercise, Ulrich, or is this just what you do?  – 43:01
  
• We’re working at the moment, and that will come out in August for all those for whom eight minutes 40 seconds is definitely too long still.   – 44:27
  
• One of your riders who’s 78 started riding the CAROL. What happened then because this something that can work very different ages?  – 49:50
  
• By the way, guys, you can use code Dave, save an extra $100 because I ask any guest who comes on the show who has a product, “Hey, hook up our Bulletproof Radio listeners.”   – 55:01

If you like today’s episode, check us out on Apple Podcasts at daveasprey.com/apple and leave us a (hopefully) 5-star rating and a creative review.

Go check out my new book “Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever“ and also “Game Changers“, “Headstrong” and “The Bulletproof Diet” on Amazon and consider leaving a review!

Want to help others reach their full potential? Check out the incredible Human Potential Coach Training program I set up with Dr. Mark Atkinson.