Vishen Lakhiani argues that work can be engineered to reverse aging through short, science-backed exercise and nutrition protocols. At Mindvalley, employees run Spartan races and use a super-slow strength protocol of five compound exercises that takes half an hour per week. One staff member, Jason Campbell, lost significant weight using the 10X protocol and short gym sessions.
Questions this video answers
Half an hour per week.
Chest press; shoulder overhead press; mid row; lat pull down; leg press.
Less than 15 minutes in the gym once a week.
Body by Science by Doug McGuff.
About 100 human trials (with ~6 months remaining).
Chapters
Have you ever wondered why work actually extracts from your health? I mean, think about it. Most people at work work because of stress, work because of sitting down for hours at a time actually makes you unhealthier. It makes you sicker, it makes you age faster. But what if you could flip this around? What if work could actually make you younger, fitter, healthier? What if going to an office can actually extend your lifespan? So these are things which I'm obsessed with right now, and these are ideas that I'm bringing to mindvalley. Take a look at this picture. These are people from MIND who just ran a Spartan race in a freaking typhoon in the Philippines. And you know what? This Sunday, another 20 of us are going to go for training for the next Spartan race. Our people are getting so fit, getting so much younger, biologically getting so much healthier and stronger that now they need to do something with all of that energy and health. They're taking part in freaking Spartan races. Check out that guy in the middle of that picture. His name is Jason Campbell. He's from Canada. Let me tell you his story.
So I knew when I stepped on the scale and it read £200, I wanted to do something about it. But here I am, a Canadian who loves eating cheese, I love poutine. And I know that the average American, once you pass 30, you actually start gaining a pound every year. And I just hit my 30 years old. This is not the trend that I want to continue. I want to do something about it, but I don't want to spend hours in the gym. And I was very lucky. The fact that I'm part of Mindvalley and they developed this protocol called 10X. And then within no time, I find myself spending less than 15 minutes in the gym once a week. And I'm able to completely transform my body. I start eating better, keeping that routine and not taking all of that time. And I don't even crave the old things. And thank God I'm part of this environment that supports me making those decisions. And today, I'm more ripped than I've ever been, even before when I was 20. And I'm 30 years old and I'm gonna keep this weight. And this is fantastic.
So what are these strategies that we are using on our people? Well, I wanna show it to you. Follow me. So this, this is the gym that we just installed in Mindvalley. Now, you don't need a gym in your office, but this one accelerate our training better. And this is Ronan. Ronan is in charge of the health division. Here in Mindvalley helps us develop our health programs and also runs Mindvalley's human advancement lab, which basically does scientific test on our people to see how we can engineer the best health and wellness growth. So, Ronan, you're pretty ripped, and a lot of people up here in Mindvalley are getting pretty ripped. But what mystifies most people is how much time they spend in the gym. How much time do you need in a gym, according to science, to really accelerate your muscle development?
Not even an hour. Half an hour per week is enough.
Half an hour per week. Okay, Pay attention to that. We're not talking any other form of exercise other than half an hour per week in a gym doing a specific set of exercises, five exercises, specifically. Now, this is studied by science. In fact, what science says is that if you go to the gym more than once a week doing these exercises, you actually slow down your muscle growth because of something called recovery time. Ronan, tell us about these five exercises.
These are five exercises that use your entire body. You have horizontal and vertical planes, push and pull movements. These exercises are chest press for your chest, shoulder overhead press for the shoulders, mid row for the back, lat pull down for the back, and leg press for the legs.
Great. So I showed a picture on Instagram recently, right? With my health transformation. Now, part of that was Wildfit. Wildfit made me lose all of my excess fat and improve my skin and my energy. And then with that extra energy, I'm like, I want to get fucking rest. And so I started going into the super slow strength protocols. Now, these were popularized by a medical doctor by the name of Doug McGuff. He wrote a whole book on them called Body by Science. So we decided to go deep into some of the research coming out from that book and from universities like McMaster University, and to engineer exercise protocols to turn our people here into the best they can be. We brought this at a fest. We do this@mindvalleyu. We're about to finish over 100 human trials, and it'll probably take another six months. But I want to share with you the five exercises and what we are finding.
Let's do it.
So the best part about this is while being in between meetings or waiting for your coffee to brew, we can pop into the gym and start working out two minutes and already see dramatic results in our bodies. So I love this approach. And if you want to know more, follow mindvalley on Instagram @mindvalley and I'll see you there.
