5 Minutes to Longevity and Younger Brain (Science of REHIT)

What if you could get twice the health and brain benefits of traditional cardio in about five minutes?

Most people think you need 45 minutes on a treadmill to see real results. The science says otherwise.

In this episode of the Kwik Brain podcast, I sat down with Ulrich Dempfle, CEO and co-founder of CAROL Bike, who helped translate lab proven REHIT protocols into a simple system anyone can follow.

We unpack REHIT, a smarter, time efficient workout that can improve VO2 max, elevate mood, boost BDNF for learning and memory, and cut metabolic disease risk in weeks.

You will learn how two focused 20 second sprints can trigger powerful adaptations for your body and your brain, and how to use them safely at home.

You will learn:
🔵 Why VO2 max is the top longevity and performance marker
🔵 How short intense bouts can release more BDNF than long steady cardio
🔵 A simple REHIT protocol you can do in about five minutes
🔵 How lactate, focus, and neurotransmitters drive better mood and learning
🔵 Ways to remove friction so you actually stick with training

If you have ever thought you don’t have time to exercise, this conversation will change how you think about fitness, brain health, and what is possible in minutes.

👇 Comment your biggest takeaway below.

📌 Save this video if you need a reminder to work on your VO2 max.

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Timestamps:
0:00 – Why Cardio Fitness Is Your #1 Health Marker
1:16 – The Smartest Workout for Busy People
4:13 – What Is REHIT & Why It Works
9:29 – VO2 Max, Longevity & Energy
10:58 – Preventing Metabolic Disease in 5 Minutes
13:19 – Exercise, Neurotransmitters & Memory
15:13 – Mental Health: Exercise vs. Therapy
23:42 – The Science of Emergency-Mode Exercise
26:41 – Building Habits with Short Workouts
29:33 – Jim’s Daily Routine
33:57 – REHIT for Learning & Focus
35:56 – How Exercise Improves Sleep

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