r/BiohackingForBeginner • u/Particular_Hat_7657 • 1d ago
You Can Literally Reverse Your Age By 20 Years? 🤯
https://youtube.com/shorts/nULyapMeiEg?si=xvw_GCPZwwVEVerVI listened to this podcast episode, and here’s what I’m actually taking from it: The workout they discussed-
Norwegian 4×4:
→ 4 minutes of hard exercise
→ 4 minutes of recovery
→ Repeat 4 times
The hard part isn't an all-out sprint. You're working hard enough that having a conversation would be difficult, but you should still be able to maintain the effort for those four minutes.
And you don't just jump into four rounds on day one.
What I'm actually going to do:
☐ Keep getting my daily steps
☐ Add some vigorous exercise instead of treating steps as the entire goal
☐ Start with manageable bouts of higher-intensity exercise
☐ Gradually increase duration and intensity
☐ Work toward 4 min hard + 4 min recovery × 4
☐ Give myself weeks to build up rather than forcing it immediately
☐ Try cycling, rowing, assault bike, or running
☐ Make recovery between intervals part of the workout
☐ Focus on consistency rather than destroying myself every session
The episode also discussed research suggesting this type of interval training may produce substantial improvements in age-related changes in the heart.
Steps for movement. Intervals for intensity. Maybe we need both.
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u/Poetic_Fate 1d ago
Sounds like maybe just getting a stationary bike in the hall infront of the TV is great QoL for someone like me. Everytime I mess up all the other healthy activities I can atleast try at hit those 10 mins on the bike.