Austin Stivison

Chiropractor | Athlete | Father | Husband

[Austin Stivison @ajstivison]

Move with purpose. Execute with intention. Grateful for another 24🙏🏽. Keep grinding y’all cheers

[Austin Stivison @ajstivison]

@RotoStreetWolf Pick two: T Henderson, D.Henry, T Etienne Jr, O. Hampton

[Dan Go @CoachDanGo]

Stop eating 3 hours before bed.

Stop drinking liquids 2 hours before bed.

Stop looking at screens 1 hour before bed.

This is called the 321 method. Do this every night for better sleep.

[Austin Stivison @ajstivison]

@YahooFantasy @scott_pianowski Derrick Henry, T. Henderson, T.Etienne, O.Hampton need to start two go?!

[Austin Stivison @ajstivison]

@PopesFFH Derrick Henry, TreVon Henderson, T Eitenne, Omarion Hampton which two to play?

[Austin Stivison @ajstivison]

@AustinAbbott D Henry or T Henderson or O Hampton?

[Austin Stivison @ajstivison]

@NFLFantasy @cfrelund @NFLGameDay Start D.Henry or O Hampton or T Henderson

[Austin Stivison @ajstivison]

@NFL_Convo T Henderson or O Hampton?

[Dr. Rhonda Patrick @foundmyfitness]

The current physical activity guidelines undervalue vigorous activity.

Vigorous activity may be 4–9× more potent than moderate activity for reducing all-cause mortality, cardiovascular disease, diabetes, and cancer risk.

The exercise guidelines assume a 2:1 ratio between moderate- and vigorous-intensity activity: two minutes of moderate activity equals one minute of vigorous. That's why the recommendations are 150–300 minutes of moderate or 75–150 minutes of vigorous activity each week.

But new data suggest that ratio is wrong.

In this brand-new journal-club episode, Brady Holmer (@Brady_H) and I unpack a groundbreaking study that should change how we think about activity for disease prevention.

The research identified that 1 minute of vigorous activity is roughly equivalent to 4–9 minutes of moderate activity, and 53–94 minutes of light activity, for disease risk reduction. It also shows a clear dose-response for vigorous activity that’s much weaker for moderate activity and barely detectable for light activity.

We also do a deep dive into why vigorous activity is so powerful, the underlying mechanisms, and discuss practical takeaways, including how even very brief bouts of vigorous movement (think “exercise snacks”) can produce meaningful health benefits.

Timestamps are below. You can find links to the episode on YouTube, Apple Podcasts, and Spotify in the next post.

Enjoy!

Timestamps:
0:00 - Introduction
2:14 - The 1:2 rule for exercise
6:28 - What counts as vigorous?
8:48 - Where exercise guidelines fail
9:32 - Inside the wearable-based study design
15:24 - Vigorous activity—easier than you think?
18:01 - Avoiding healthy user bias
19:12 - A better way to measure exercise
20:58 - Is vigorous 4–10x better?
25:08 - One vigorous min vs. one-hour walk
27:15 - Are light activity's benefits capped?
29:03 - Is vigorous 5x better for your heart?
30:12 - Does zone 2 count as vigorous?
31:24 - Dose-response comparison
32:35 - Vigorous exercise & younger arteries
38:29 - Why aging hearts need intensity
41:22 - Can intensity preserve VO₂ max?
42:40 - Moderate exercise & VO₂ max limits
44:34 - Is vigorous 10x better for diabetes?
51:01 - Why intensity boosts mitochondria
56:11 - Does intense exercise kill tumor cells?
1:02:28 - Hormonal benefits
1:03:19 - Preventing falls with intensity
1:07:49 - Fighting inflammation
1:09:42 - High-intensity training & brain aging
1:11:14 - The 2:1 ratio is out the door
1:13:03 - Could vigorous exercise become a pill?
1:14:21 - Short bursts for longer life
1:18:28 - Can short bouts match full workouts?
1:22:39 - Do wearables undervalue vigorous bursts?
1:25:19 - Can micro-workouts replace the gym?
1:30:23 - Updating exercise guidelines
1:41:48 - Is light activity useless?
1:44:17 - Is vigorous exercise safe for seniors?
1:48:41 - Is HIIT harmful to female hormones?
1:54:18 - Balancing intensity & recovery (80/20 rule)
1:56:43 - Brady’s exercise routine
2:00:30 - Vigorous activity & kids’ brainpower
2:03:27 - Are we undervaluing vigorous exercise?
2:05:16 - Why chasing steps doesn't work

[Johnny Brown @johnnyxbrown]

Lifting weights, eating protein, and going for long walks solves more problems than people realize.

[Austin Stivison @ajstivison]

Best masters tourney in a while!! Congrats Rory!!

[Path of Men @PathOfMen_]

Stay disciplined

[Dominic BRNKMN @DominicBRNKMN]

I don't feel so good, Mr. Musk.

@elonmusk

[Austin Stivison @ajstivison]

Under rated opinion, Amari Coopers hands are nice tho 🏈

[Austin Stivison @ajstivison]

Can we get an answer to any questions here orrr

[Alex Toussaint @alextoussaint25]

“The most addictive drug is momentum”

[Alex Hormozi @AlexHormozi]

I promise you, your life will change if you spend the first hour of your day preparing for everything else you do for the day.

[Austin Stivison @ajstivison]

This drake v Kendrick stuff is wildin out

[POLO WORLD @Billionairepolo]

FYI…This is Who Kendrick Lamar Decided to Diss….Yea Rip ✌🏿

[Justin Su'a @Justinsua]

Hard truth of competition:

You can execute perfectly and still lose.
You can execute poorly and still win.

This is why it’s important to focus on the process, not the outcome.

[Austin Stivison @ajstivison]

NFL offseason is wild so far