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!
What is The Colosseum | Health & Performance?
The Colosseum is a weekly show built on a simple idea: modern science has answered a lot of questions about how to train, eat, recover, and live well — and most people are still left guessing.
Each episode, hosts Tyler and Jayden break down the latest news across health, wellness, and fitness. Exercise science. Endurance sports. Health tech. Performance nutrition. Recovery and longevity. It's the kind of honest, curious conversation you'd have with a friend who reads the research so you don't have to.
Expect deep dives on science, research, and training for IRONMAN, HYROX, and ultra-endurance events. Conversations with or about athletes, coaches, founders, and researchers pushing the field forward. And honest conversations about the wellness trends shaping how people train, eat, and recover.
New episodes weekly. Part of The Colosseum — a modern health movement.