Thread by @HakimBawa

This is Dr. Rhonda Patrick.

A biomedical scientist who transformed how we think about aging.

Her discovery? A 16-minute workout can make your heart look 20 YEARS younger.

Let's break it down:

(The 4x4 Norwegian protocol 🧵)

Your heart starts showing signs of aging in your 30s.

Blood pumping capacity decreases by 5-10% each decade.

But Dr. Patrick found something incredible:

A specific High-Intensity Interval protocol can make your heart younger.

Here's the science behind this:

When we age, our VO₂ max decreases (the amount of oxygen our body can use during exercise).

This directly correlates with lifespan––The higher your VO₂ max, the longer you live.

And HIIT is the most efficient way to boost it.

But this doesn't just make you live longer…

It makes your brain younger too.

During intense exercise, your body produces lactate.

This acts as fuel for your brain and triggers BDNF production (think of this as fertilizer for your brain cells).

But it gets better...

HIIT helps fight cancer.

The increased blood flow creates mechanical forces that can kill circulating tumor cells.

Studies show colon cancer patients who do HIIT have significantly lower recurrence and mortality rates.

But how exactly do you do Dr. Patrick's HIIT routine?

The Norwegian 4x4 protocol:

1. Push yourself to 75-80% of your maximum heart rate (MHR)
2. Maintain this intensity for 4min
3. Recover for 3min
4. Repeat 4 times

That's just 16min of high-intensity work per session.

Let's break down the science behind why this works:

75–80% MHR:

This range hits what trainers call the "aerobic power" zone.

Your body works hard enough to improve without burning out.

Studies show your VO₂ max improves most in this range.

Just tough enough but not too intense.

4-Minute Reps:

Why 4 minutes? It's just long enough to make your heart pump more blood per beat.

Norwegian scientists found it perfect for making new mitochondria—which boosts energy in your cells.

Think of it as the sweet spot for heart health gains.

3-Minute Recovery:

You don't stop completely—just ease off while keeping the blood flowing.

This break is just right to catch your breath without cooling down too much.

It also helps clear out lactate so you can go hard again on the next round.

Repeat 4 Times:

Doing this 4 times gives you 16 minutes of quality work.

Which hits the minimum threshold to actually change your body's systems.

Science shows this amount delivers results without the burnout of longer sessions.

But the real beauty of this HIIT routine?

It works for any exercise that:

• Raises your heart rate to 75–80% MHR
• Can be done for 4min intervals
• Allows 3min recovery

Can do it with cycling, rowing, running, swimming, jumping rope, etc.

Just pick what you enjoy most.

Overall, Dr. Patrick's research shows that HIIT is the most time-efficient way to extend lifespan.

• It reverses age-related changes in the heart
• Boosts brain health and fights cancer
• Takes less than 30min per session

Give it a try for your next workout!

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I hope you've found this thread helpful.

Follow me @HakimBawa for more.

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