The optimal dose of physical activity for preserving cardiovascular health over a lifetime is four to five days a week.

“so that gave us the sense that the optimal dose if you will of physical activity is four to five days a week over a lifetime making it's got to be part of your personal hygiene”

Improving aerobic volume through consistent, gradual increases in mileage is a more effective strategy for the average runner to improve performance than focusing primarily on high-intensity interval

“my advice to everybody out there asking and yelling about Zone 2 and hit and blah blah blah is is like just keep it simple get a lot of endurance work in at some point you're going to notice you're fit enough to train”

Humans should aim for approximately one hour of daily physical activity to manage body weight and maximize systemic health benefits.

“So, people who are active about an hour a day can manage their body weight and be healthier because of the activity.”

Women should engage in heavy resistance training and polarized high-intensity interval training to optimize their health, as traditional moderate-intensity exercise often fails to provide sufficient s

“The TLDR of all of this is women need to be lifting heavy weight more. They need to be doing true high intensity training. And that should be mixed in with, you know, some some polarization, some zone one, some walking.”

Vigorous intensity exercise, particularly high-intensity interval training, is superior to moderate exercise for improving VO2 max.

“Endurance aerobic exercise is one of the best ways to improve cardiorespiratory fitness. However, vigorous intensity exercise is actually better.”

Proper running form is achieved by eliminating the obstruction of thick footwear and learning to land on the forefoot.

“the less obstruction I had between my foot in the ground the better and more injury free I became”

Human anatomy, including our heel pad stiffness and achilles tendon, is evolved to support landing on the ball of the foot during running.

“there are some fundamentals about the way that we move and I'm going to make an argument about our structure that actually suggests that we really are adapted to land on the ball of our foot”