{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"The Colosseum | Health & Performance","title":"The 150-Minute Myth, Training at the Wrong Time, Exercise at Work","html":"","width":"100%","height":180,"duration":5923,"description":"The \"150 minutes a week\" rule might be a floor, not a finish line. This week is all about how much, when, and where you should actually be training.The Headlines:560–610 minutes a week for your heart — A British Journal of Sports Medicine study (17,000+ adults, ~8 years) found the standard 150 min/week cut cardiovascular risk just 8–9%, while real protection (30%+) took 3–4x that. Is the old guideline a minimum, not a target?Increasing healthspan: the unique role of exercise — An American Physiological Society review on adding disease-free years, plus the John Cleese \"silly walk\" finding that moving inefficiently on purpose can raise energy burn ~250% — for free.Nike Training × The Yard Gym — Nike's first official global training partner, and what it signals about brands moving from selling gear to owning the gym itself.Are you exercising at the wrong time? — Chronotypes, your master clock vs. peripheral clocks, and why training out of sync raises perceived effort and blunts adaptation.Study of the Week — Exercise in the workplace: mood lifts within ~5 minutes of moving, and an hour of weekly work time spent training showed no drop in output. The case for movement during the workday.Quick hits: Bryan Johnson's new female longevity protocol · Huberman's BPC-157 jab · the Cam Hanes peptide controversy · a 19-year-old's 2,800 lb car-pull marathon world record · John Summit on running vs. DJing.The takeaway: more movement matters — but the win isn't 10 hours in the gym, it's weaving movement into the hours you already have.New episodes now coming every Monday!","thumbnail_url":"https://img.transistorcdn.com/7tuPWtGzB4VZWD-SOt52XBn_D9_i6afR7P3Pmrw4i2Q/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS80ZmVi/OGExOWU4OGI0ZjI3/YWYzOTAyNGMyMTM5/Zjk5Zi5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}