Accelerate Learning & Increase Cognitive Capacity | Dr. Tommy Wood

Jul 20, 2026 · 2h 42m · YouTube

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asr · 28,760 words · docs

0:00There's a much more recent study that took again older adults and randomized them across three different groups.

0:06One was like a low-intensity group.

0:08Another group basically did kind of zone two type work on a treadmill three times a week.

0:12And the third group did a high-intensity interval training intervention, which is the Norwegian four by four protocol.

0:19So four minutes, 85 to 95% of maximum heart rate.

0:22They had a three-minute rest in their protocol.

0:24They did that four times over.

0:26That's three times a week.

0:27Three times a week for six months.

0:28That's pretty intense.

0:29But what they showed was that that high-intensity interval training group, they improved their fitness just as well as the Zone 2 group, interestingly, but they had much better improvements in hippocampal function and maintenance of hippocampal structural and MRI scan.

0:43And they maintained that benefit for five years after the six-month intervention.

0:49So they worked really hard for six months, but that benefit was maintained for a really long period of time.

0:56Welcome to the Huberman Lab podcast, where we discuss science and science-based tools for everyday life.

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