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So these are real numbers The data is kind of insane: 9 minutes a day of vigorous bursts (3 minutes, 3 times) links to a 40% reduction in all-cause mortality, 40% reduction in cancer mortality, and 50% reduction in cardiovascular mortality Even 3 to 3.5 minutes a day showed meaningful reductions in some studies Getting up and doing 10 bodyweight squats every 45 minutes during a workday regulates blood glucose better than a 30-minute walk Sedentary behavior is an independent cancer risk factor even if you also exercise

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[5] What longer half-life means in practice Estimates commonly cited for the biological half-life of IGF-1 LR3 often quoted in the range of roughly 2030 hours should be read with real caution

Data for this chapter have been gathered primarily from DoD documents and other public records, as well as agency interviews