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K.OnderK.Schuller-GoetzburgP.PlakysG.et al (2020)
There are two popular synthetic peptide analogs of IGF-1 used in performance enhancement protocols: IGF-1 LR3 A long-acting version that circulates systemically for extended anabolic effect IGF-1 DES (1-3) A short-acting version that is 10x more potent at the receptor but highly localized Both offer unique advantages in bodybuilding, depending on your goal: full-body growth, spot targeting, or enhanced recovery
I absolutely have to do exercise just like I have to brush my teeth. Rhonda Patrick She works out about 5 to 6 hours a week total broken down like this: Two sessions a week that are CrossFit style, one hour each, first 30 minutes is heavy strength training, last 30 minutes is HIIT (rowing machine, assault bike, lighter cleans with more reps) Two more sessions a week with her girlfriends, about an hour and 20 each, same style but more social and more recovery time between sets Running about 4 to 6 miles a week total, sometimes with her husband, which she genuinely enjoys Weekend hikes with the family, sometimes with a sprint up a hill, but mostly just moving in nature Even just 10 minutes of vigorous exercise immediately increases neuronal connections in the brain The data for this is insane 9 minutes a day of vigorous bursts (3 minutes, 3 times) links to a 40% reduction in all-cause mortality, 40% reduction in cancer mortality, and 50% reduction in cardiovascular mortality The biggest unexpected benefit of heavy strength training was not physical I would say the biggest effect was on my brain and the ability to handle stress better
