The End of Cardio? Burn Fat & Boost VO₂ Max in Just 8 Minutes a Week – with REHIT | Ulrich Dempfle
Dave Asprey
Apr 25, 2025
Mindsip insights from this episode:
Utilize Cardarine to enhance mitochondrial density like Zone 2 training
The substance Cardarine (GW501516), banned by the International Olympic Committee, is mentioned as a biohack to increase mitochondrial density, mimicking a key benefit of extensive Zone 2 training.
Utilize AI to discover your optimal workout intensity
A new feature for the CAROL bike will use real-time heart rate variability complexity to precisely find the optimal intensity for Zone 2, identifying the exact point you switch from fat to carb metabolism.
Flip molecular switch with two 20-second all-out sprints
Two 20-second all-out sprints are enough to flip a molecular switch, releasing powerful signaling molecules that saturate the adaptation pathway, making longer or more sprints unnecessary for the main benefit.
Debunk the zone 2 training myth for general fitness
The popular 80/20 training split for Zone 2 comes from elite athletes who train 25-35 hours a week and lacks scientific evidence for the general population.
Achieve 62% reduction in metabolic risk with 15 minutes of REHIT weekly
In an eight-week study, a REHIT protocol of just 15 minutes per week led to a 62% reduction in the risk of developing metabolic syndrome.
Maximize BDNF release with high-intensity exercise
High-intensity exercise like REHIT can stimulate four to five times more BDNF release, a key protein for brain neuroplasticity, compared to regular exercise.
Utilize REHIT to enhance fitness in perimenopausal women
For perimenopausal women, the very short but intense stress of REHIT provides a strong training stimulus without overwhelming their compromised stress-handling systems like longer cardio sessions would.
Utilize hill sprints as effective REHIT alternative
If you don't have access to a specialized bike, hill sprints are the most effective and safest alternative for replicating a REHIT workout, whereas treadmills and rowers are not recommended.
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