Exercise — The Most Powerful Tool You Have

Evidence-backed cardio, strength, and high-intensity routines linked to a healthier brain.

The research is consistent. Most of it shows a link, not proof.

• 2023 JAMA Neurology study: FTD gene carriers who were more physically active had a slower rise in a blood marker of nerve damage over time
• 2020 study: carriers with the most active lifestyles, physical and mental, declined more slowly each year than the least active

What to aim for

• 150–300 min/week of cardio
• Strength training 2–3 times per week
• High-intensity work
• Activities combining thinking + moving (team sports, dance, martial arts)

The Norwegian 4×4 interval method

If you want a protocol with specific benefits:

• Warm up for 10 minutes
• 4 rounds of 4 minutes at 90–95% max heart rate
• 3 minutes recovery between rounds
• Cool down for 5 minutes
• Total time: ~35 minutes
• Expected improvement: up to 10% VO2max gain in 8 weeks