04/02/2026
Discover the latest "human optimization patch" published in the European Heart Journal Stop grinding for hours on the treadmill—new data from the UK Biobank study tracking over 96,000 participants reveals that short bursts of vigorous physical activity are the ultimate cheat code for your health
Professor Minxue Shen and an international team of researchers found that doing a higher proportion of vigorous activity (getting out of breath) can lower your risk of developing dementia by 63%, type 2 diabetes by 60%, and your overall risk of dying by 46% For immune-mediated inflammatory diseases like arthritis and psoriasis, the intensity of your movement is almost the only thing that matters to reduce risk Even 15 to 20 minutes a week of aggressive effort—like taking the stairs quickly or walking fast between errands—meaningfully hacks your body by improving blood vessel flexibility and reducing inflammation
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References: Study: "Volume vs intensity of physical activity and risk of cardiovascular and non-cardiovascular chronic diseases", by Jiehua Wei et al., European Heart Journal
