0:01

On this episode of The Resetter

0:04

Podcast, I bring you Juerlich

0:06

Dempley. He is

0:09

the founder of an

0:11

incredible piece of exercise

0:13

equipment called the Carrel Bike.

0:16

Now, what I want you to hear in

0:18

this podcast

0:20

is the science behind

0:22

exercise in the way that

0:24

we're starting to see that

0:26

it's not more exercise

0:29

that matters. It's actually the type

0:31

of exercise that matters. And

0:34

this is really, really important because

0:36

when we look at fitting

0:38

exercise into our life, and I don't know if

0:40

you all have this problem, sometimes

0:43

time becomes the limiting factor. And

0:46

sometimes it's that we don't feel

0:48

like exercise. And what Ulrich

0:50

has created in a Carrel Bike is the

0:53

absolute most time efficient

0:55

way to get your daily

0:58

workout in. Literally, he

1:00

has five and 10 minute programs

1:03

on this artificial intelligence. You'll

1:05

hear us talk a lot about the AI of this bike.

1:08

This artificial intelligence of

1:10

this bike that maps

1:13

and knows exactly the fitness

1:16

needs that you have. So think about

1:18

this for a second. Imagine if

1:20

you could just hop onto a piece of equipment

1:23

that reads you and knows

1:25

what your body needs. You might not even

1:28

know what your body needs, but this

1:30

bike knows exactly what you need

1:32

and gives it to you in a five

1:35

to 10 minute workout. Now,

1:37

I want to tell you the first time I heard this, I

1:39

was, I was like, no way. There's no

1:42

way that you can tell me I can work

1:44

out in five to 10 minutes and

1:46

get all these benefits that you're going

1:48

to hear on over the next hour

1:50

on this podcast. But I have

1:53

been using this bike now for months,

1:55

and I will tell you that my fitness,

1:58

not only my cardiovascular fitness. but

2:00

the way that my body and the shape

2:02

of my body is changing is

2:04

so dramatic from using

2:07

Oryx bike.

2:08

And in this episode, we will talk about

2:11

muscle glycogen. So, fasters, I

2:13

want you to hear this, that this bike

2:16

could actually make your fasting easier.

2:19

Women,

2:19

women that are going through perimenopause and menopause,

2:22

I want you to hear, I ask him how

2:24

this can help our hormones balance.

2:27

And then brain power and mental

2:29

health. If you're struggling with any mental

2:32

health issues, be sure to listen all the way

2:34

through because at the end, we

2:36

talk about what this bike does

2:38

for moods, how it can improve

2:41

BDNF, which is like miracle growth

2:43

for your brain, how it can prime your

2:45

parasympathetic nervous system. Literally,

2:48

this is the most brilliant piece

2:49

of exercise equipment I

2:52

have ever seen. And I am so excited

2:54

to share it with you. So enjoy

2:56

the Carole bike. This is a

2:58

game changer.

3:01

Hey, Dr. Bindi here and welcome

3:04

to season four of the Resetter

3:06

podcast. Please know

3:08

that this podcast is all

3:11

about empowering you to believe

3:13

in yourself again. And

3:16

I want you believing in your body. I want

3:18

you believing in your mind. I want you believing

3:20

in your spirit. If you

3:22

have a passion for learning, if

3:24

you're looking to be in control of your

3:27

health and take your power back, this

3:30

is the podcast for you.

3:31

Enjoy. I

3:35

want to talk to you about my favorite sleep

3:37

hack and it's from sleep me.

3:40

So I recently had the co-founder Tara

3:42

on my podcast to talk about the recipe

3:45

for effective sleep and

3:47

how this sleep hack improved the

3:50

quality of my sleep radically.

3:53

So after using their chili pad

3:55

consistently for six months, I

3:58

noticed two significant improvements.

4:00

in my sleep. First,

4:01

by lowering my body

4:04

temperature by five degrees before

4:06

sleeping, helped stimulate my

4:08

parasympathetic nervous system and

4:10

made it a whole lot easier for

4:12

me to fall asleep. I

4:14

literally can control the temperature of my mattress

4:17

and keep it at a comfortable 67 degrees, which

4:21

is helping me get a better

4:23

night's sleep. Secondly,

4:26

what I noticed was setting the ChiliPad

4:28

and having to raise the temperature of the bed

4:31

in the morning, helped me wake

4:33

up naturally, which was a whole

4:35

lot gentler than using an alarm

4:37

clock. So I've noticed better

4:39

recovery time, deeper sleep,

4:42

and feeling more rested in the morning. I

4:45

cannot recommend the ChiliPad enough.

4:48

And it also comes with separate temperature

4:51

controls for each side of the bed, which

4:53

is super cool if you're sharing

4:55

your bed with another person. So

4:58

check out sleepme.com

5:00

forward slash DrMindyPels

5:01

and get a special discount.

5:04

The ChiliPad has literally

5:07

been a game changer, not only for my

5:09

menopausal symptoms and my menopausal

5:12

journey, but I

5:14

can't say enough about how it's improved

5:16

my marriage by allowing me to sleep

5:18

in the same bed as my husband,

5:21

all while getting the temperature that I

5:23

needed to let my menopausal body

5:26

fall into a restful sleep.

5:28

So give it a try. And as always,

5:31

I wanna know how it works for you.

5:37

Hey, Resetters. Okay,

5:40

we gotta talk about sleep. I know

5:42

so many of you are struggling to

5:44

sleep. And in fact, it's

5:47

really, really common for

5:49

most Americans to not be sleeping.

5:51

And it's largely because of one

5:54

mineral that you're deficient in, and

5:56

that is magnesium. Over 75% of

5:58

Americans are deficient in magnesium. of American adults

6:01

are deficient in magnesium. And

6:03

I am betting that this is a huge

6:06

reason why you're not getting sleep.

6:09

So I've been playing around with a lot

6:11

of different variations of magnesium

6:13

and I have stumbled upon one of my

6:15

favorites, which is called Melo

6:18

Magnesium. And I'm putting it

6:20

into my daily sleep routine. So

6:24

here's what I love about this product is that not

6:26

only is it helping me with my stress levels,

6:28

it's giving me a little bit of a better

6:31

stress response. Hallelujah.

6:34

But it's also giving me the energy I need to tackle

6:36

my busy schedule. And

6:38

at the end of the day, I'm finding

6:40

it's easier to wind down. I'm finding

6:42

that it's easier to fall asleep and

6:45

I'm getting incredible sleep scores on

6:47

my biometric wearables. It's

6:50

crazy good. So I know

6:53

if you're like me, we're all living such busy

6:55

lives and it can be hard,

6:57

really honestly, but it's not

6:59

hard to find time to take care of ourselves. And what I love about

7:02

Melo Magnesium is that they made it really easy.

7:04

So it's like not only did they put a super

7:07

blend of different ingredients

7:09

together that are gonna support a lot

7:11

of different organs in your body, but

7:14

you're not popping supplements

7:16

all the time. It's just a powder, you

7:18

put it in some water, I've put it in some tea,

7:21

I drink it as I'm starting to wind down

7:23

throughout the day and it's super

7:25

easy, easy to ingest, easy

7:27

to make and has become one of

7:30

my more favorite parts of my

7:32

sleep routine or getting ready for sleep. The

7:35

other thing I really appreciate about Ned's products

7:37

is that they're all natural, they're backed

7:40

by a third party lab reports,

7:42

which really gives me peace of mind

7:45

knowing that not only am I getting high

7:47

quality ingredients in my body, but that they're

7:49

toxic free. That is crazy

7:51

important to me. And hello

7:54

Ned is gonna go ahead and give

7:56

you all 15% off. So

7:58

all you have to do is...

7:59

to helloned.com slash

8:02

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8:04

the code PELS, my last name, P-E-L-Z

8:06

at the checkout and they will give you 15% off. Again,

8:11

this is helloned.com

8:14

slash PELS and use the code

8:16

PELS for 15% off. So

8:18

cheers to an amazing night's sleep.

8:23

You know, let me start Ulrich by just welcoming

8:26

you to my podcast. I feel like this is my home,

8:28

so I feel like I've just invited you into my

8:30

home. So thank you for being here.

8:32

Thank you for inviting me into your home. So kind

8:35

of you. Thank you. You're welcome.

8:37

And I also have to tell you, I don't know if you know this about

8:39

me. I actually, my undergraduate

8:42

degree is in nutrition and exercise

8:44

physiology. And when

8:46

I was in my early 20s, I was actually a

8:48

personal trainer.

8:50

And so I was obsessed with

8:52

exercise. I was obsessed with all pieces

8:55

of equipment.

8:56

And when your bike came to

8:58

my home,

8:59

you have taken the efficiency

9:02

of exercise to a whole

9:05

new level. I have never, ever,

9:07

ever seen a piece of equipment like this. And

9:09

every time I get on it,

9:11

I thank you. And

9:13

this is months later. So let's start

9:16

off by explaining why this is not

9:18

just an exercise bike. What

9:21

is the Carroll bike? Because there is something unique

9:23

there that I want to unpack on this podcast.

9:25

Yeah, sure. So first of all, thank

9:28

you so much for the kind words. We

9:30

put a lot of love and a lot of effort into it. So

9:32

it's always great to hear, you

9:35

know, such nice and positive feedback. So thank

9:37

you very much. I'm very pleased to hear that. So

9:40

the Carroll bike is, it is

9:43

an exercise bike, but it is the smartest

9:45

and most effective exercise

9:47

bike. And it's been

9:49

scientifically proven to deliver

9:52

double the health and fitness benefits

9:55

in 90% less time than regular cardio. And

10:01

it provides simple, safe AI

10:04

personalized workouts that make

10:06

that possible for pretty much every

10:09

age and fitness levels. And

10:12

what's really special about our bike is

10:14

that you can do a

10:17

very, very effective workout in

10:19

such short periods of times. So

10:22

you can do a

10:24

very effective workout

10:26

in as little as five minutes.

10:29

And in fact, you

10:31

really only have to work hard for two 20

10:34

second sprints. And

10:37

that's been proven to have the same

10:39

benefit as much longer

10:41

steady state cardio. And so

10:44

that's what we're about. Okay, so you

10:47

have to explain that because my

10:49

over exerciser achiever brain

10:52

cannot wrap myself like when

10:54

I get on I look at all the programs you have,

10:57

like the overachiever part of me wants to do the hardest

10:59

one. And I look at the shorter

11:02

ones and I'm like, I really would like

11:04

to understand if that's how that's going

11:06

to benefit me. So explain why

11:08

that works.

11:09

Yeah, sure. And I understand

11:11

like, and this is a question we get a lot and it's also

11:14

quite natural because for

11:16

exercise in general, there's

11:18

a clear

11:21

trade off. You can work longer

11:24

and you get greater benefit or you can work

11:26

at higher intensity and you get

11:29

greater benefit. And

11:32

actually, the only exception that we

11:34

know and that the scientists that we work

11:36

with know is our

11:39

specific type of workout. It's called

11:42

reduced exertion high intensity

11:44

interval training. That's

11:47

an exception to that rule where more

11:50

doesn't necessarily deliver more

11:53

benefits. And in fact, it has been shown

11:55

to deliver less benefit.

11:58

So

11:59

if I if I just.

11:59

explain that briefly. What

12:03

the rehab workout on Karo Bike

12:06

does is

12:08

it simulates an

12:11

emergency situation. So

12:13

you work

12:16

out for two

12:18

20-second sprints, so you have a very short warm-up,

12:22

then a first 20-second sprint

12:24

where you push to your maximum

12:26

intensity. And the

12:29

bike adjusts

12:32

the resistance and controls the workout and

12:36

guides you through the workout so that

12:38

it's easy to perform. But you

12:40

push to your maximum intensity

12:43

and you can only hold like your maximum power

12:45

for a fraction of a second and then you drop

12:48

off over that 20 seconds. You

12:51

have a short recovery, second

12:53

20-second sprint

12:54

and then a cool down. The whole thing can

12:57

be done in five minutes. Most people would

12:59

probably take six or seven minutes but it's very very

13:01

short, only two 20-second sprints.

13:04

And in those 20-second

13:06

sprints, two times 20-second sprints,

13:09

your energy demand goes

13:12

up by a factor of 100 compared

13:15

to rest, so 100-fold increase in

13:17

energy demand. And that means

13:19

you can't use, like your muscles,

13:22

can't use the energy systems

13:24

you would use in a longer workout.

13:27

So

13:28

and instead they have to mobilize

13:31

what's called muscular glycogen

13:34

that is locally, that's a locally

13:37

stored form of sugar that

13:39

you can access very very rapidly. And

13:42

in those two 20- second sprints you

13:44

mobilize about 25 to 30% of the glycogen

13:46

in the muscle.

13:53

And now that's an emergency

13:55

reserve, your buddy doesn't really like to

13:57

give that up.

13:58

And if it does,

13:59

So it

14:02

sends a strong signal

14:05

to the body that it has to get fitter

14:07

and stronger. So with

14:09

the glycogen,

14:10

two signaling molecules get

14:13

released. One is AMPK

14:16

that is bound to the glycogen and as you take it

14:18

out of the storage, gets released. And

14:21

then the second one is a

14:23

molecule called

14:25

PGC1 alpha, which is a

14:27

master regulator for

14:29

mitochondrial biogenesis.

14:32

And

14:34

that means with those two

14:36

20-second sprints, you can trigger

14:38

an adaptation

14:42

that you'd otherwise only get from

14:44

a much longer workout

14:46

and therefore reap all the benefit

14:49

in much, much shorter time.

14:50

And

14:52

once you've tried those workouts, you also

14:55

know, like this is, you

14:57

know, you push all out. So

14:59

it's not a free lunch. I don't want to sell

15:01

it as an exercise pill.

15:04

It's maybe the closest thing to

15:06

an exercise pill because it is

15:08

really, really short. The last few seconds

15:11

of the sprint hurt, but they're so

15:13

short that you can actually do

15:15

it and it becomes very attainable and achievable

15:18

and you can do it in very, very short time.

15:21

So let's stick on this glycogen thing

15:23

because this is really, really interesting because

15:25

we talk so much about glycogen

15:27

in the fasting world and

15:30

we call it storage sugar. And

15:32

my community, we were always talking

15:34

about it because one of the things that I've noticed

15:37

is that when people come to fasting

15:40

and it's mostly with the women that

15:42

when they come to fasting, they struggle to metabolically

15:44

switch. They can't get from that sugar

15:47

burner to that fat burner place because they have too

15:49

much stored sugar. And so my

15:52

technique has been to date is you got

15:54

to fast longer. Keep fasting, keep fasting

15:56

and you'll start to go after the muscle

15:58

glycogen and the muscle.

15:59

the liver glycogen. So

16:02

I had never thought until you just said this

16:04

that this actually

16:06

could be a tool for fasteners

16:08

to start to move through that stored sugar

16:11

so that their fasting benefits can

16:13

be, they can get there quicker.

16:15

But my question to you

16:17

is if you're on the bike, you're

16:19

primarily working your glutes, your

16:24

quads, your hamstrings. So

16:26

my brain was thinking that's the glycogen that's

16:29

being released, but is it glycogen throughout

16:31

your whole body? And do you think

16:33

this would be an incredible tool to

16:35

help fasteners get a better result in

16:38

their fasted state?

16:39

So first, yes, because

16:41

it's cycling, the

16:44

glycogen release happens mainly in your

16:46

thighs, in your glutes, and

16:48

in your calves. But

16:51

those are

16:52

your biggest muscles. And therefore,

16:55

you don't only get a localized

16:57

result, but you get actually a systemic response.

17:00

So what we measure and what

17:03

scientists measured in the lab is

17:05

the improvement in VO2 max.

17:08

So that's a measure of your cardiorespiratory

17:10

fitness and

17:12

the most important health

17:14

marker. That

17:17

increases systemically

17:20

and it increases very substantially. So you

17:22

can, on average, the increase

17:24

is about 12% in eight weeks.

17:27

From doing this exercise

17:30

focused on the lower body. So

17:33

very clearly it is, like most of it is

17:35

happening in the legs and in your thighs.

17:38

And the primary benefit or the first benefit

17:40

is the improvement in

17:42

cardiorespiratory fitness measured by

17:44

VO2 max. And I can go more

17:46

into how

17:47

and why that improves, but that's the

17:49

first thing you notice.

17:51

The second thing

17:52

you benefit is your

17:55

metabolic health. Yeah.

17:57

And that's been also measured and studied.

17:59

And it's been shown that

18:02

doing this exercise for eight weeks,

18:05

three times a week,

18:07

reduced

18:08

your risk of developing metabolic diseases.

18:11

So

18:12

like type two diabetes

18:13

by 62% in eight weeks. And

18:19

so there's, there's a range of things that several

18:22

markers go into,

18:25

into this compound risk score. It's called

18:27

the Med-Z score. But

18:30

blood sugar control is an important contributor

18:32

to that. And what happens

18:34

if you, so you,

18:37

you ramp up your energy demand so rapidly.

18:41

And basically you, you can't aerobically

18:43

create

18:45

energy. So you have to run in very

18:48

quick succession. So there's, there's first a little

18:50

bit of free ATP in the cells. Then

18:54

the next thing is, is phosphocreatine

18:57

that lasts for something like 10 to 15 seconds.

19:00

And then that's used and you have to

19:02

then tap into your glycogen stores.

19:05

And the body releases about 25

19:09

to 30% of the locally stored

19:12

glycogen in your

19:14

thighs and in your glutes.

19:15

And it's actually quite

19:18

surprising because the

19:20

two 20 seconds sprints require

19:22

much less energy than 25.

19:24

So 25 to 30% of

19:26

your glycogen stored in your largest muscle

19:29

groups. That's a lot of energy. That's a lot

19:31

of calories, but you burn only

19:33

a fraction of that. But because the

19:36

body doesn't know, you basically

19:38

signal to your body. This is an emergency situation.

19:40

It's like fight or flight. I need loads

19:42

and loads of energy and I don't know whether I need it just

19:45

for 20 seconds or for a sustained period.

19:48

So the body mobilizes lots

19:50

of glycogen,

19:51

even though it doesn't burn through all

19:53

of it. And the

19:56

physiological adaptation happens

19:59

just through. through the mobilization of the glycogen.

20:02

And then because those

20:04

are your emergency

20:06

energy stores, your

20:09

body also wants to very rapidly

20:12

replenish those. And that is regulated

20:15

by insulin and through,

20:18

like the storage and access of stored

20:20

energy is regulated by insulin, and therefore your

20:23

insulin sensitivity

20:25

improves as well.

20:27

And what I

20:30

believe, so I'm connecting the

20:32

dots a little bit myself there, but as

20:35

you improve your insulin sensitivity,

20:37

that certainty fasting or weight

20:41

management just becomes easier because you

20:43

can actually access the, you

20:47

know, we have subcutaneous, we have

20:49

fat stores and we can, if you're

20:52

insulin resistant,

20:53

it becomes really difficult to access

20:55

that. If your insulin sensitivity

20:58

improves, it becomes much easier

21:00

to access that. So I found personally

21:03

weight management with exercise,

21:05

not

21:07

just the exercise for burning calories,

21:09

but also just to be better

21:12

at access, storing and accessing

21:14

stored energy becomes better.

21:17

And therefore also I found it easier,

21:19

I find fasting now relatively

21:22

easy because I feel I can, like I'm

21:24

carrying with me actually

21:26

a fair amount of energy that

21:29

I can access because I have a little bit of fat. I'm

21:31

not like

21:32

whatever 8% body fat, no,

21:34

no way close. So

21:36

yes, I absolutely think that this

21:39

type of exercise supports fasting

21:41

substantially.

21:42

Yeah, so the way I look at

21:44

it is that there's a metabolic switch.

21:47

It's like to go from sugar burner

21:50

to fat burner, you need to be able

21:52

to make that switch. And I can

21:54

tell you from watching so many millions

21:56

of people fast, is that the

21:59

struggle... that people have with fasting

22:01

is that switch is stuck. It's

22:03

rusty. And when you like break

22:06

down, why can't people switch over

22:08

as quickly into fasting? It all

22:10

comes back to hemoglobin A1C.

22:13

It comes back to your fasting

22:15

glucose, all the metabolic markers that

22:17

you are talking about. So

22:20

what I'm I and literally I didn't think

22:22

about this until you said this, that what

22:24

I'm hearing is

22:26

because this bike pushes

22:28

you to pushes your body

22:31

to release what you cannot release

22:33

on your own, that

22:34

there's a healing, a metabolic healing

22:37

that happens that now makes probably

22:39

more than just fasting easier. It probably makes

22:42

you actually your food, you, you, your

22:45

integration into of your food and it

22:47

makes you probably a better sugar burner.

22:49

I think so. Yes, absolutely. So

22:52

when we look at that,

22:54

I still struggle, I'm just going to say

22:56

with five minutes, five minutes sprinting

22:59

twice, like

23:01

if so I'm just looking at my own personal

23:04

choices when I come to the bike. I usually

23:06

pick the 20 minute one because

23:09

I like to sweat and I like all of that. But what

23:11

I'm hearing you say is that if

23:13

you want to be metabolically flexible,

23:16

if you want to go after the stored sugar,

23:18

your best bet is to have

23:21

these short sprints that force

23:23

your body

23:24

into

23:24

a metabolically healthy place

23:27

and you don't get there if you're just

23:29

riding the bike 20 minutes on a joyride.

23:32

Yes. And so I

23:35

must say we

23:37

started building a bike that literally could just

23:39

do that because we love the science

23:42

so much.

23:43

And there's

23:44

maybe just as background.

23:47

So we've not

23:49

created the science behind that. We've now we've

23:52

worked and we are working with the leading universities

23:54

and researchers in that field. They're

23:56

doing research on our bikes, but

23:58

in fact, they did.

23:59

research with, you know, scientific

24:02

lab equipment before.

24:03

And we just heard about the research,

24:06

fell in love, and we built a bike that

24:09

could do that very, very easily for

24:11

consumers at home. But most

24:14

people don't want just the bike that they

24:16

can use for five minutes, three times

24:18

a week.

24:19

They want a bike that can do various things. So

24:21

it has a lot of other workouts,

24:24

structured workouts, or you can use it with third

24:26

party apps. So you can use it for a lot of things.

24:29

However, our recommendation is

24:32

that everybody should be doing two to

24:35

three times per week, this

24:38

re-hit workout,

24:41

because it adds something that longer type

24:43

of cardio just doesn't add. So it's with

24:47

very minimal time, gives

24:50

this extra kick in terms of cardiorespiratory

24:52

fitness, in terms of metabolic health and metabolic

24:55

flexibility that adds

24:58

something to

24:59

your workout routine. And then, yeah,

25:01

no, we see of course what our users do.

25:04

They use it also for longer workouts

25:07

with third party apps. There's

25:10

a variety of workouts on there.

25:12

But our primary

25:14

recommendation is if you don't do anything

25:17

else, do at least that for two to three times

25:19

per week. And

25:21

that's a very time efficient

25:23

and effective way to get those

25:25

benefits.

25:26

So it's like your metabolic workout. It's

25:29

like there's there. We have to look at working

25:31

out as having different strategies, just like

25:33

if we're running, there's

25:35

a different biological change

25:37

that's happening than compared to when we

25:40

are lifting weights and they're both beneficial,

25:42

but they're going after different

25:44

things. So with this

25:47

bike, what you can do is you can do

25:49

the five minute

25:50

re-hit and that's your metabolic

25:53

flexibility or your metabolic primer.

25:56

And it's only five minutes. So

25:58

I think what we've got is. to do is recategorize

26:01

the word working out as having

26:04

lots of different versions of working

26:06

out that will influence

26:09

your body in different ways. So

26:11

is that right? Would that be the proper way to

26:13

look at it? Absolutely. I

26:16

mean, in fact, if you look at, and this

26:18

is a sad story

26:20

really, but it's so obvious

26:23

that exercise is probably the most

26:25

powerful

26:26

thing you can do for your health, maybe

26:30

next to sleep and having a reasonable

26:33

diet. And fasting. You

26:35

gotta put fasting in there. Yeah,

26:39

I love fasting. But

26:42

clearly exercise is very important. But then if you

26:44

look at the figures, how few people actually

26:47

exercise, it's crazy.

26:50

Even people who had

26:52

health problems and like the doctor prescribes

26:55

exercise, they still don't do it. And

26:58

if you survey people,

27:00

the number one reason why people

27:03

say they don't exercise, and that's

27:05

their own perception, is lack

27:07

of time.

27:08

And so that's what we're

27:10

trying to address and to overcome and to make

27:12

that, you know, people

27:14

have busy lives,

27:16

distractions, or want to do different

27:18

things. That's what we try to address. But

27:21

we would never advocate

27:23

to only do a re-hit on

27:25

a carol bike. It's just, if you do nothing

27:28

else, then do at least that. Yeah.

27:30

And I think it's part of its unique factor. I

27:32

mean, I think that's the other thing that

27:35

I'm discovering because I can tell you in doing

27:39

it and doing the re-hit

27:41

and doing it for five minutes, I have

27:43

more muscle definition.

27:45

I feel like, I mean, people keep

27:47

asking me recently, people are like, what are you doing? I'm

27:49

like, I'm doing nothing. I fast and

27:52

I eat really well. And then I throw some workouts

27:54

in here and there. But now I realize that maybe

27:56

it's been the re-hit that has allowed

27:59

the muscle glycogen to be

28:01

released, showing more muscle definition

28:04

because that's a stretch. I've never done that

28:06

before. I'm like, put on the running

28:08

shoes, go for an hour run. And

28:11

then like I said, I gravitate

28:14

towards the 20 minute workout on the carol

28:17

bike.

28:20

Hey, resetters. So

28:22

the first thing I want you to understand is that there's

28:24

a lot that your body goes through a lot

28:27

of changes in order to drop weight.

28:30

And you've got to be able to see what the body's

28:32

doing as you're making changes to

28:34

your fasting lifestyle. So

28:37

this is why a product like a continuous

28:39

glucose monitor is so ridiculously

28:41

helpful to give you the feedback

28:44

from your body as to how

28:46

your food and your fasting and your exercise

28:48

is working for your weight

28:51

loss journey. And when

28:53

you get 24 seven real time glucose

28:55

data, you get to see exactly how it

28:57

all works. And my absolute favorite

29:00

glucose monitor is from Nutrasense. They've

29:03

just recently updated their app. And

29:06

one of the things that app is going to give

29:08

you is your average glucose

29:10

over the course of a day. So it doesn't matter how

29:12

many calories you restrict, doesn't matter how much you

29:14

exercise, it is that average glucose that's

29:17

going to give you the weight loss result. And

29:20

one of the other things I love about Nutrasense

29:22

and my friends over there is that they're always

29:24

willing to give you amazing discounts. So

29:27

if you want to try a Nutrasense continuous

29:29

glucose monitor, just go to Nutrasense.io

29:33

slash Pels and you can use the code

29:35

Pels to get $30 off plus

29:38

they're going to give you one free month of

29:40

dietitian support, which is ridiculous because

29:43

I mean, that's such so valuable that alone

29:46

to have somebody read that for you and give

29:48

you some feedback will totally change the game

29:50

for

29:50

weight loss and cheers to

29:52

better blood sugar management. You have absolutely

29:55

got this weight loss thing. I believe in you.

29:59

Is there any other piece of equipment

30:02

or is there any other way to get at the,

30:04

like, could you do sprints outside?

30:06

So there is scientific lab

30:08

equipment because as I said, the research

30:11

is not just a few years, that's like literally

30:13

decades in the making, but that's quite

30:15

expensive. So literally tens,

30:17

like more than $10,000 for bikes.

30:20

That's very unpractical for

30:23

home use or gym use. So

30:25

what we did is basically take, and

30:28

we've worked there with the leading researchers,

30:31

take what they had and

30:33

put it into a consumer

30:35

friendly

30:37

package that makes it very

30:39

easy and that is fully optimized to

30:41

perform re-hit. And maybe just

30:43

to explain, so what's really important

30:46

is

30:47

like these two 20-second sprints, they only

30:49

work if you push to your limits.

30:52

And, but

30:53

it has to be your limits. They are not somebody

30:55

else's limits. It has to be your limits. It has to be the

30:58

resistance that

31:00

the bike applies in those two 20-second

31:02

sprints has to be optimal for you. If it's too

31:04

high, you're not going to reach your peak. If it's too

31:06

low, you're not going to reach your peak.

31:10

So it has to be the right resistance. It

31:12

has to be applied at the right time. So

31:14

you, you basically accelerate at a low

31:17

resistance to high speed

31:19

and then the software will apply the right

31:21

resistance at the perfect time. So

31:24

you reach your peak power and

31:27

then it keeps optimizing it as

31:30

you get fitter and stronger. Or if

31:32

you took a break, also, if you, if you lost a little

31:34

bit of your fitness, so it keeps adjusting it to

31:36

your level.

31:38

And that makes it very, well,

31:41

that makes it very simple to perform. Let me put it that

31:43

way. You still, two times 20 seconds,

31:46

you have to work hard, but it makes it simple to perform.

31:49

Now

31:49

it's hard to do the same thing on a normal

31:51

exercise bike. When we heard about the science,

31:54

the first thing I did was go to a shop and

31:56

bought a regular bike and

31:59

just couldn't replicate the.

31:59

experience and like the

32:02

deficit was big enough for us to

32:04

basically change what we do and start

32:06

a company around the bike. I

32:09

would also not recommend like a treadmill

32:12

because I think it's just it's too jerky

32:14

movement not safe enough for explosive

32:17

sprints. There are two alternatives

32:19

that you could try.

32:21

One is if

32:23

you have in your gym an air bike. I

32:26

don't know whether you've seen those. They're like air

32:28

bikes there. You can also

32:32

do intervals on them

32:34

and get to relatively high power outputs.

32:37

It's not personalized. It's you

32:40

know and it may be great for somebody like me.

32:43

Forties goes to the gym quite regularly. That

32:46

might be the right resistance but it's essentially a bike

32:48

with one gear whereas our bike

32:51

has like a thousand gears

32:53

and we can personalize it to everybody

32:56

and therefore make it suitable for

32:59

literally every age and fitness

33:01

level. The

33:03

other thing and this is a valid thing

33:05

to do

33:06

is just a sprint track. So literally

33:08

if you go outside and you do gentle

33:10

jog and then put

33:12

in two 20 seconds all-out sprints and really go hell for

33:22

leather.

33:24

Again it's not for everybody. It might be a

33:26

trip risk and so on but I think that's

33:29

possibly also a viable

33:31

alternative. Again

33:34

we've built a bike that's fully optimized but

33:37

personalized that makes it easy and simple.

33:39

You get like lots of metrics

33:41

you can track but

33:43

if you want to kind of see

33:45

whether a sprint training is for you that

33:47

would be something to try first. Talk

33:50

a little bit about the AI part

33:52

because that's the other piece

33:54

that I'm finding. If I go sprint

33:57

out

33:57

like I love it.

33:59

to sprint by the way. And when I go to sprint,

34:02

it's the same

34:05

thing every time. The ground isn't

34:07

adding resistance to me. Whereas

34:10

if I sprint on your bike, your bike

34:12

continually pushes me to

34:15

a next level of fitness because the resistance,

34:18

it knows who I am and it knows

34:20

what I've done and it knows the resistance

34:23

that I need to get to that next level

34:25

of glycogen release. Talk

34:27

about what that is.

34:29

Sure, sure. So we

34:31

have, we

34:33

just have by now the largest

34:36

database of these

34:38

types of workouts, rehab workouts. So

34:41

we've got 20,000 plus users and

34:43

hundreds and hundreds of thousands of workouts

34:46

that we can analyze.

34:49

And therefore we know what

34:52

a, how the

34:54

profile of a perfect sprint should look

34:56

like. So we, what

34:59

happens is you reach your

35:01

peak power

35:02

after three, four seconds and

35:05

you can only hold that for a fraction of a second.

35:07

Otherwise it's not your peak power. And then you fatigue

35:10

throughout the sprint and

35:12

basically the rate of fatigue.

35:15

So how far you're losing your

35:18

fatiguing and your power drops

35:20

off through the sprint tells

35:22

us whether the resistance was too

35:24

high or too low for you.

35:26

And so we, and obviously

35:28

we know many other things about our users,

35:31

like their demographic, like

35:33

their age, their gender,

35:35

their weight, their height, how often

35:38

they work out and so on. And so

35:40

we can,

35:42

based on this very large dataset, our

35:45

algorithm can determine the optimal

35:48

resistance of the workout

35:50

for you and can also adjust

35:52

that and keep adjusting it as you get

35:55

fitter and stronger. So to basically keep you

35:57

on your toes

35:59

all throughout.

35:59

out so that you don't, I

36:02

mean, look, eventually everybody will reach

36:04

a plateau. We're not, we're not becoming all Olympians

36:07

and, and so on. That's, that's not happening, but so

36:09

that you hit a plateau as late

36:12

as possible. And that you

36:13

basically continue to be challenged.

36:15

And that's what the, the algorithms and the

36:18

AI does. So it's kind of like having a

36:20

personal trainer in the bike. That

36:22

is exactly, that's where our name comes from

36:25

in a way. It's the, um,

36:27

yeah, exactly. So, so Carol stands

36:30

for,

36:31

um, cardiovascular optimization

36:33

logic. It's the, it's the algorithms,

36:36

um, to, to optimize

36:38

and personalize the workouts for

36:41

you and, and that's something we

36:43

continually develop further. Yeah.

36:45

We, it's a fun thing to develop and to,

36:48

to improve. And because the bikes

36:50

are all connected, um,

36:51

you know, you, you get,

36:54

whenever we, we keep developing and adding

36:56

new workouts and, and improving the software.

36:59

So there's this, um, the

37:01

bike gets better as you, as,

37:04

as it grows older, so to speak.

37:05

I mean, I've noticed that because I get on it.

37:08

I think, why does it seem so hard today?

37:10

And then like, oh yeah, cause it got smarter. It

37:12

remembered me from yesterday or from the

37:14

two days before. So I totally, I totally

37:17

feel that. So let's talk about

37:19

women because one of the, the

37:21

things I have really been teaching women as

37:23

they go into Perry menopause and menopause

37:26

is that we have to change our workouts because

37:29

if we are working out and bringing cortisol

37:32

up to an extremely high level cortisol,

37:35

too much cortisol actually makes us

37:38

insulin resistant

37:39

and when we're insulin resistant, we

37:41

cannot balance our estrogen, progesterone

37:44

and testosterone. So I,

37:47

I was a collegiate athlete.

37:49

I love to push my body hard,

37:52

but I found I dramatically

37:54

needed to shift my workouts when I went

37:56

into my Perry menopausal years.

37:59

And then. And when I got a carol bike,

38:02

my mind was blown because I was like, oh

38:04

my God, this is a menopausal

38:06

answer because we can

38:08

become metabolically fit. We can

38:11

do it in less time and

38:13

we can start to balance our sex hormones

38:15

in a unique and new way.

38:18

So do you have any research on

38:20

what this has done for women's hormones?

38:24

Yeah. So I can talk a little bit about it without

38:26

being a deep, deep expert. But

38:28

the first thing to say is if you,

38:32

when you talk about cortisol, the

38:36

workouts are actually because

38:38

they are so short, while

38:40

they create a response and the adaptation,

38:44

they are so short that the overall

38:47

stress levels for your body are

38:49

lower than these extended

38:52

long cardio sessions. And that's why it's

38:54

reduced exertion, high intensity

38:56

interval training, the rehab. So

38:59

that's one. The

39:01

other,

39:02

if you look at

39:04

the, just the

39:06

ages, the typical age ranges

39:09

of our users, our main

39:14

user demographic is actually, and

39:17

I don't want to put off anybody who's outside of that,

39:20

but is around 40 to 65. We're

39:23

going all the way from like,

39:26

like down to 10, if they're

39:28

old enough to sit on the bike to over 80,

39:31

but our main demographic is probably 40

39:33

to 65.

39:35

We've looked at our own data

39:39

and looked how women

39:41

and men use the bike differently.

39:44

And obviously I would have loved to have some, some

39:46

fantastic insight because I know

39:48

that this is of interest to you and your

39:50

audience, but

39:52

we actually found, and I

39:54

find that's insightful in itself. So

39:57

our users are about 50%.

39:59

percent women and 50% men. And

40:05

our users, our women, our

40:07

ladies, our women use the bike just

40:10

as regularly as men.

40:12

They seem the same improvement

40:14

in cardio respiratory fitness and

40:17

in power as men see,

40:19

and they also perform as consistently.

40:22

So I had, um, because I know

40:24

from research and from talking with the

40:26

scientists we work with, I know that obviously

40:29

men and women are not the same.

40:31

And, and for example, the monthly cycle plays

40:34

an important role in like in elite

40:37

sports, in, in sports performance.

40:39

And that, that, um, as

40:42

far as I know that that some elite

40:44

athletes time that their cycle, um,

40:47

so that they're at a particular,

40:50

I think, mid particular phase

40:52

for certain competitions. Um,

40:55

got it, you got it.

40:56

But, but

40:58

here's the thing. So that's not what we see,

41:00

um, in our data.

41:03

So our women users

41:05

use the bike as regularly as men

41:08

and they perform as consistently as

41:10

men. So it seems to be something that

41:12

women can do

41:14

throughout also

41:16

their monthly cycle without, um, seeing

41:18

a drop off. So I was surprised

41:20

to see that, but that, that is

41:23

one thing. So it's, it's definitely not just

41:25

for men. And we have very many,

41:27

uh, women who, who, who use

41:30

the bike. Um, and then

41:32

I can tell you one thing. So we, um,

41:35

there was one paper published by,

41:38

um, uh,

41:40

the, probably the leading lab in this

41:42

field, uh, from McMaster's university

41:45

in Canada last year.

41:47

Uh, and they found that while men

41:49

and women benefited to

41:52

the same degree in terms of fitness improvement,

41:55

that the ways men and women,

41:57

um,

41:58

benefited were slightly.

41:59

different.

42:01

So there's different mechanisms

42:03

how you can get fitter, you can get greater cardiac

42:06

output, you can get greater plasma levels,

42:09

you can have greater kind

42:11

of capillary density or greater mitochondrial

42:14

density. And

42:16

so they observed slight differences

42:19

there. And over the last year, they have actually

42:21

on our bike,

42:22

done a year long study comparing

42:24

male-female differences to

42:27

back that up.

42:28

But in fact,

42:30

no, they found those differences weren't

42:32

there and that actually men and women performed

42:35

and benefited from this exercise

42:37

in the same way. So in

42:40

terms of what you get from the bike,

42:42

it's

42:46

just the same for men and women. One

42:49

difference we see is the

42:52

types of workouts

42:54

women do compared to men. So there is

42:56

a slight difference. They

42:58

do the same amount of these re-hit rides, which

43:00

I'm very happy about because that's what we're advocating.

43:02

But then we have another category,

43:05

we call them fat burn rides.

43:07

And those are more

43:09

high intensity workouts, so not maximum

43:11

intensity, but high intensity workouts. They

43:13

have shorter sprints and a greater number.

43:16

I like those. 25 minutes.

43:18

Yeah, exactly. And they burn a phenomenal

43:20

amount of calories. Yes, exactly. Because there's

43:22

a great level of afterburn. And

43:25

women do substantially more of those than

43:27

men do,

43:28

whereas men do more kind

43:31

of other of the free rides and

43:33

with third party apps and so on. So

43:36

the motivation seems to be slightly

43:38

different. I don't know what I should think about

43:41

that,

43:45

whether women just care more about it or

43:47

some societal pressure. So

43:50

that we see that women I think this

43:52

aspect of calorie burning on top of

43:54

the

43:56

the respiratory fitness, cardio respiratory fitness

43:58

and metabolic health. seems to play

44:00

a greater role for women. Yeah.

44:04

So, you know, it's so interesting. I have so many

44:06

thoughts about this and this is what I think about when

44:08

I'm on the bike. I'm like, okay,

44:10

when I look at all the programs you have,

44:13

my brain goes to the cycling

44:15

woman, not the bicycling

44:17

woman, but the woman who has a menstrual cycle.

44:22

What's interesting is when estrogen is coming

44:25

in, we actually should

44:27

be pushing ourselves cardiovascularly

44:30

more than ever. Our workout should

44:32

be harder. That's like day one

44:34

to day 10. We should be really

44:37

pushing our workouts. Then

44:39

in ovulation, we actually

44:42

have the most amount of testosterone. So,

44:44

we should be doing a lot more

44:47

like resistance training. So, could we,

44:49

this is what I want to come up with, is

44:51

like some kind of more resistance.

44:53

You would go into the bike and you would say, what day of the

44:56

cycle you were on. And the bike would

44:58

know that, hey, you have more testosterone

45:00

right now, so I'm going to push your muscles

45:02

more because I can build your muscles more. And

45:05

then a week before our period, about

45:07

day 20, when we need more progesterone,

45:10

we need to be a little bit smoother. It might be

45:12

more of a joy ride. Could we

45:14

come up with an AI version

45:16

of a whoop to match a woman's cycle?

45:18

So, yes. So,

45:21

obviously, we're thinking about that. And Carobike's

45:24

never going to be a finished product because we're

45:27

curious and excited about adding new things.

45:29

And this is the beauty,

45:31

same as with the Tesla, that you

45:33

get the software, you can update the software

45:36

over the air. And whenever we find

45:39

something new or like our scientific partners

45:41

find something new, we can add it

45:43

to the bike. So clearly, that's

45:45

something we'd love to do. And

45:47

we will add more functionality

45:50

also to create custom programs

45:52

so

45:56

that, for example, people like you

46:00

could share with their audience or

46:02

with other followers. So yeah,

46:05

absolutely love to build that in. I don't think

46:07

we'll have it in the next six weeks. Yeah,

46:10

you're so sweet. I wasn't thinking

46:12

six weeks, but thanks for thinking weeks. I

46:14

love that. No, because obviously,

46:17

we push out new updates every

46:20

two months. Yeah, that's pretty much. And

46:24

if there's new science, then obviously we want

46:26

to include that and

46:29

involve that. And the level of choice

46:31

we give to our users also increases

46:33

more and more. So absolutely. Now,

46:37

previously, we've shied back

46:39

from asking people about their menstrual

46:41

cycle.

46:42

And we have to do that sensitively.

46:44

But if somebody wants to, yeah, I see

46:47

no reason why not and why one couldn't

46:50

build something around that. Yeah. And

46:53

then for the post-menopausal woman,

46:56

the short re-hits

46:59

doing that three times a week is

47:02

brilliant because the post-menopausal

47:05

woman who doesn't have a

47:07

cycle anymore, she has to still

47:10

mind two major hormones. So

47:12

when you're doing the re-hit, what you're doing

47:15

is you're really priming your

47:17

estrogen system. But then

47:19

I would say the free

47:22

ride, I do it again for 20 minutes

47:24

at whatever pace I choose, would

47:26

be more where you were minding progesterone.

47:29

So one piece of equipment, and

47:31

now I can teach menopausal women

47:34

how to pull two different or

47:36

work on building two different hormones

47:39

through this one piece of equipment.

47:42

And then having said that, one of the biggest

47:44

challenges, I was thinking as to why would women

47:47

go more towards the fat burning

47:49

programs. And for

47:51

women over 40, as estrogen goes

47:53

down, they become more insulin

47:55

resistant. And so then what happens

47:58

is they're gaining weight for no particular particular reason,

48:00

so they gravitate towards the fat

48:02

burning workouts because they're trying to lose

48:05

weight. But what I'm going to now

48:07

educate my community on is

48:09

that

48:10

you actually may burn more

48:12

fat in the rehits.

48:15

Do you feel like, like, can we I know you

48:17

call it the fat burning state state, but

48:19

the rehit is also a fat

48:21

burning state?

48:22

Absolutely. And for metabolic flexibility.

48:25

Yes, it's because it's also so short.

48:28

So it's for in our recommendation

48:30

that we give to our writers, it's the foundation,

48:33

basically, if you do

48:35

nothing else, do that. If

48:37

you if you have more time, then obviously

48:39

build in also some longer workouts. Yeah.

48:43

The the there's

48:45

quite a few people out there advocating for

48:48

the term zone two and zone five

48:52

exercise. So spending both

48:55

time in a, you

48:57

know, like, like lower intensity band

48:59

for longer periods

49:01

and then spending a little bit of time

49:03

in these very high intensity bands. And

49:07

so that's absolutely what you can do

49:09

with the bike and which we think is very sensible

49:11

to do. It's just if you, yeah,

49:15

basic things, if you don't do anything, do

49:17

at least that. And then obviously

49:19

add to it if you can. And

49:22

not not just in terms of cardio,

49:24

but also, you know,

49:27

resistance training, for example, very important

49:29

part, I would say, of any balanced

49:31

workout routine, lifting

49:33

some heavy weights for men, for women

49:36

of any age, actually, is a very

49:38

good thing.

49:39

Yeah. Talk a little bit about

49:42

the difference between this and a peloton,

49:45

because I know a lot of people like the peloton

49:47

was really like the go to during

49:50

COVID. It was like the go to the go

49:52

to workout. But

49:54

can you explain a little bit for our audience?

49:56

Like why where do these two differ? Because

49:59

that's the other thing I've learned is they vastly

50:01

differ.

50:02

Yeah, that's right. That's right. Yeah, we're sadly,

50:05

because it's a bike and it has a screen, it's like people

50:08

asked, oh, so it's like a peloton. It's like, no, it

50:10

couldn't be further away from a peloton.

50:13

So a peloton is all about, you

50:16

know, celebrity instructors, great soundtracks,

50:19

a bit of like virtual community. And,

50:22

and

50:23

I don't want to talk them down, but they do,

50:25

they've done very well. And I wish

50:27

them well. Um,

50:29

we are all about scientifically

50:32

validated,

50:33

maximally efficient and effective workouts,

50:36

um, driven by machine

50:38

intelligence and, um, the

50:41

bike is fully automated and helps you

50:43

perform that exercise

50:47

optimally. Um, now

50:51

as it happens, you can actually

50:53

use, you can do peloton

50:55

workouts on our bike, so you, the,

50:58

um, while, while many

51:00

other bikes are quite restrictive in what you

51:02

can do with them, um,

51:04

we're quite open. So you

51:06

can have, um, the peloton

51:08

digital app on it. Um,

51:10

and you can have actually like any third

51:12

party cycling apps app on it. There's,

51:15

there's a range of others like swift, what,

51:17

um, Keno map, Ruby.

51:20

There's, there's a whole range of apps that you

51:22

can use with our bike. Um,

51:24

we use

51:25

kind of common industry standards, so it gives

51:27

a great deal of choice, um,

51:30

to do a variety because most

51:32

households don't have two bikes at home

51:35

and most households don't just have one user

51:37

and, and just because, you

51:39

know, some, somebody wants to do this type of workout.

51:42

Doesn't mean that others wouldn't do,

51:44

wouldn't want to do other workouts occasionally.

51:47

Um, so, so we give

51:49

a lot more versatility, I

51:51

would say.

51:52

Um, then, then the other

51:54

systems that are kind of very much just locked up

51:56

and you can do, you can do only that type

51:59

of ride.

51:59

on them. Yeah. Do

52:02

you think part of the secret sauce too

52:04

is the time efficiency because people

52:07

I know who have a carol bike say

52:10

that the number one thing they

52:12

love about it is how little time

52:14

it takes. Do you feel

52:16

like that's part of the secret sauce too?

52:18

So the results and the time

52:21

efficiency. So it's very

52:23

noticeable results. So in eight

52:26

weeks you can gain or on average our

52:29

users and in many

52:31

scientific studies by now 12%

52:35

increase in VO2 max. And that's such a fundamental

52:38

health marker and

52:41

like physiological trait about

52:43

you. It's not subtle. That's

52:45

very obvious. It's very

52:48

noticeable. So the

52:49

result is very clear. And then yes,

52:51

that you can get it in so little time. And

52:54

many people even, even

52:56

like many of our users

52:58

enjoy exercise and they like

53:00

to do, they like to play sports or they like

53:02

to do yoga or

53:05

they like to do lifting. I've

53:08

started, so I

53:10

spend a lot of time lifting now

53:12

because I can do that with my teenage

53:14

sons. And that's that's

53:16

something we like to do together.

53:18

But

53:20

I still have

53:22

with the carol bike, I

53:24

get my cardio done very, very

53:26

efficiently and very quickly and don't have to compromise.

53:29

So I can maintain yeah,

53:31

a fairly comprehensive workout routine

53:33

I'd say and

53:34

have like cover all my bases.

53:38

What do we know about the research

53:40

on muscle building? You just brought this up

53:42

in my head because you know muscle,

53:44

I really agree with the statement that muscle

53:47

is the organ of longevity. And

53:49

I can tell you as a menopausal woman

53:51

that it's very important. I have to fight

53:54

for muscle more than ever before

53:57

as my hormones have shifted. So do

53:59

it.

53:59

Do we have any statistics

54:02

on growth of certain

54:05

muscles when you are continuously

54:07

using the carol bike? So, we

54:09

do actually, yes. And so this is

54:11

not something we advertise

54:14

as the

54:15

primary benefits. So we talk about

54:18

cardio respiratory fitness and we talk

54:20

about metabolic health a lot. But

54:22

in fact, the forces

54:25

when you do these maximum

54:27

intensity sprints are

54:30

also relevant for building muscle.

54:32

And so

54:35

we see in our users that

54:37

their peak power, and so that's

54:39

force peak power, goes

54:42

also up by some 13,

54:44

14% over like an eight week period. So

54:49

very clearly for your lower body,

54:52

the stimulus

54:54

you create from doing rehab rides is

54:58

relevant for muscle building.

55:00

And we're actually waiting there. So

55:02

we're doing a study

55:05

with Western University,

55:08

Colorado to look at

55:10

the strength benefit

55:12

from rehab. And that would be then measured

55:15

by one rep max for

55:19

a squat, for example.

55:21

And so the early data also seem

55:23

to confirm that we're waiting for the

55:25

final data. And so yes,

55:28

for the

55:29

lower limbs, it is an

55:31

exercise that's relevant for muscle. But

55:34

obviously you want to do some pushups and

55:37

pull ups and

55:38

things for your upper body on

55:41

top of that.

55:42

I can totally see that. I mean, I can see that. And

55:44

I actually feel like, so I like

55:46

to do when I lift weights, I like to do

55:48

upper body weight work. And

55:51

so I sort of skip the

55:53

lower body work. I don't know why.

55:55

And that's the most, well, no, I can

55:57

tell you why. It's the most brutal part. If you

55:59

do. Weighted squats

56:02

is like leg day. I

56:04

don't know how much your audience and listeners

56:06

are

56:08

into lifting, but the

56:10

dreaded leg day is

56:13

usually the hardest part. And

56:16

so that I usually skip a little bit then for

56:18

when we're doing weights and I

56:20

focus on upper body because I can. And because

56:23

I know I get a lot of benefits

56:25

from the sprint, from the rehab

56:27

sprints also for the lower, for my legs.

56:29

So I've got that covered already. And then, you

56:32

know, can work on my

56:34

bench press.

56:35

Right. So that's what I was going to say. What I've noticed

56:38

is that my quads and

56:41

my glutes are getting stronger yet

56:43

I'm not doing the lower weight

56:45

workout. And I just all of a sudden realized it's

56:47

probably from the bike.

56:50

And that would be, so that's reflected

56:52

in our user data. That's

56:55

reflected in that preliminary data

56:58

I saw from Western University, Colorado. And there

57:00

should be later in this year, a

57:02

paper out on the strength benefits

57:05

of rehab. So I expect

57:07

very much that that is true.

57:09

And so that, you know,

57:11

you can, unless you really enjoy it, focus

57:16

more on your upper body rather than doing

57:18

leg day. So

57:21

you could do three days of rehab

57:23

a week

57:24

and then maybe two days of upper body.

57:28

And then,

57:29

you know, I think everybody should throw a yoga day

57:31

and there may be some mobility

57:33

and stability training. Yes. That's exactly

57:36

how we think about it. That you

57:38

do something for your cardio respiratory

57:40

fitness,

57:41

something for strength and something

57:43

for mobility. And so what you suggested

57:46

there is very reasonable and can be done actually

57:48

with very little time if you're, you

57:50

know, smart about it.

57:52

Right. So then it's, so then the

57:54

re-hit workouts are building muscle

57:57

and they're, they're helping you get more.

57:59

are insulin sensitive. And

58:02

so they're really accomplishing two goals

58:05

where I like to go run and

58:07

I'm thinking when I go run, those

58:10

two goals aren't necessary. Like if you look at the difference

58:12

between like a marathoner's body and

58:15

like a weight lifter's body, they're massively

58:17

different. And one of the challenges that I found

58:20

with my love for running is it breaks muscle

58:22

down. And at 53,

58:25

I don't wanna break muscle down.

58:27

So it does sound

58:29

to me like you actually are killing two

58:31

birds with one stone. That's what we're

58:34

trying to do, absolute, yeah. Yeah,

58:37

and I mean, again, I hadn't really

58:39

thought that all the way through.

58:42

The other thing I do wanna talk about

58:44

with the bike that I haven't decided what

58:46

I think of yet is the noises

58:49

that you have on there. Like you can have a tiger

58:51

chase you and I kinda like it. It's

58:54

kind of funny. So like I

58:56

get motivated by a tiger chasing me. Just

58:59

so everybody kinda understands, you have some very

59:02

interesting soundtracks that are actually

59:04

really motivating.

59:05

Yeah, and so I guess

59:08

this is, as you're

59:10

new to it, we

59:14

thought that's like an easy way to explain the

59:16

concept to have somebody talk you

59:18

through it and kind of put you into this.

59:21

So we've got a

59:24

very nice voice, the

59:26

same woman that voices

59:28

the onboard announcement

59:31

on British Airways. Oh wow. So

59:34

you have that very beautiful

59:36

British voice talking you through how

59:38

you're in

59:41

the Savannah and in prehistory times.

59:43

And then kind of, there's a tiger behind you

59:45

and then you have to go all out and the music

59:47

gets all crescendo.

59:48

Yes, it's a playful take

59:51

on just trying to get the

59:53

idea across that what we want to

59:55

simulate is this emergency

59:57

situation and fight or flight.

59:59

response and that

1:00:02

just triggers

1:00:03

a different biological response

1:00:06

than a regular workout. We

1:00:09

do have normal music soundtracks as well

1:00:11

and some people also do it without soundtracks or you

1:00:13

can watch, you know,

1:00:16

it's a choice but it's

1:00:18

a playful take on

1:00:21

the idea of what the workout is.

1:00:23

Well, so as somebody

1:00:25

who writes books and creates things in

1:00:27

the world, I actually think it's

1:00:30

brilliant beyond the fact that

1:00:32

you have to run from the tiger when she tells

1:00:34

you to run from the tiger because here's the

1:00:36

difference and I'm curious, so you should do some research

1:00:39

on this. If I'm staring

1:00:41

at like a peloton and

1:00:43

there's a picture of somebody leading me

1:00:45

somewhere or, you know, the peloton can have things

1:00:47

where you go through different parts of the

1:00:50

world, there's no imagination

1:00:52

in that. It's actually the way that your

1:00:55

brain is working in that moment

1:00:57

is not to your benefit.

1:00:59

When I'm auto listening to her

1:01:02

take me through the savanna, I don't

1:01:04

have a picture, so the neurons

1:01:06

in my brain actually have to

1:01:08

create a picture, so you just

1:01:11

actually made me think

1:01:12

I'm also developing new neurons

1:01:15

because I have to use my imagination. I'm

1:01:17

not numbing out to a picture that

1:01:19

has taken the imagination out of

1:01:21

it. I have to think of what the savanna is, I have to think

1:01:23

of what the tiger is, it's

1:01:26

part of the process. You

1:01:28

have to do some research on like neuronal

1:01:31

growth that that creates.

1:01:32

I mean we have because

1:01:36

so we're recording this in May and

1:01:39

it's mental health awareness day. We have done

1:01:42

not original research but

1:01:45

so like literature research

1:01:47

with our partners and we're actually we're

1:01:49

looking probably at doing a

1:01:52

small study

1:01:53

in that. So what has

1:01:55

been shown or is known is that

1:01:58

exercise in a especially

1:02:01

high intensity exercise, increases

1:02:06

your BDNF level. So brain

1:02:08

derived nootropic factor, which

1:02:11

affords a level of neuroprotection

1:02:14

and neuroplasticity. And so

1:02:17

it's clear that exercise is very good

1:02:19

for the brain in that regard. And

1:02:21

that high intensity exercise is

1:02:25

even better. So there was just a very recent study

1:02:28

from a university in New Zealand that found

1:02:31

that sprint training

1:02:34

releases four to five times more

1:02:37

BDNF than like

1:02:40

long steady state exercise.

1:02:43

So sprint training has all sorts of marvelous

1:02:45

and wonderful benefits. And yes, it's not

1:02:47

just, it's not just your heart

1:02:50

and your muscles and your metabolic health

1:02:52

notes, it's definitely also very healthy

1:02:54

for your, for your brain

1:02:56

through this BDNF release. It's

1:02:58

good for mental health.

1:03:01

It's been shown to be as

1:03:04

effective or more

1:03:06

effective in treating

1:03:09

anxiety and depression than

1:03:11

medication is. So

1:03:15

there's

1:03:16

so many

1:03:18

good things about exercise. I know. It's,

1:03:21

it's, it's really, this

1:03:23

is one of the, you know, we

1:03:25

can argue about loads and loads of things. But

1:03:28

with exercise, it is really black and

1:03:30

white, that exercise is so

1:03:33

fundamentally positive and good

1:03:35

for you.

1:03:36

And then these high

1:03:38

intensity exercises

1:03:40

are especially beneficial. So it's,

1:03:43

yes, it's a very good thing to pick

1:03:45

up. It's a great habit to build. Yeah.

1:03:48

And I'll tell you one way, I am so happy you

1:03:50

bring up the BDNF piece because

1:03:53

one way that I've been using the Carol

1:03:55

bike is if I have a busy day

1:03:57

and I can tell you as a 53 year old woman,

1:03:59

as you.

1:03:59

you lose your hormones, depression

1:04:03

and anxiety become frequent visitors.

1:04:06

And I've been really working on

1:04:09

different ways to naturally handle

1:04:11

those moments when my spirits

1:04:13

feel a little low. And what I have found

1:04:16

is the most effective thing is

1:04:18

to pop on the carol bike for five, 10

1:04:21

minutes. And all of a sudden my mood has

1:04:23

shifted and I'm back in

1:04:25

the game of my work day. And

1:04:27

sometimes I'll actually hop on a couple

1:04:30

of times a day just because

1:04:32

it's five minutes or 10 minutes because

1:04:34

I'm like, okay, this is like my

1:04:37

exercise Prozac is that I can

1:04:39

use it in short spurts to change my mood.

1:04:42

I love it, I love it. So

1:04:45

I also find it's just such

1:04:47

a healthy habit and so

1:04:50

I generally do it first thing in the morning, just like

1:04:52

literally I get out of bed, I do my five

1:04:55

minutes on carol and

1:04:58

it's

1:04:58

like the first win already

1:05:01

banked for the,

1:05:03

like, yeah, it's the first win of the

1:05:05

day. And yeah,

1:05:09

and it's because there's so many things

1:05:11

for my health and yes, it

1:05:13

helps for mood

1:05:16

and for your mental health as well. The other

1:05:18

thing, do you do the breathing

1:05:21

and trying to follow the, because

1:05:24

that's, I find there's a very nice little, making

1:05:29

really most of the time. So if

1:05:32

you do the two 20 seconds,

1:05:34

the rehab thing, you do have

1:05:36

a little bit of warm up, a little bit of recovery, a

1:05:38

little bit of cool down. So sometimes people ask

1:05:41

us, what's the point of that? Can't I do

1:05:43

just the two 20 seconds? And no, there is actually

1:05:45

a point

1:05:46

to all three phases. But

1:05:49

what you can do and the bike

1:05:51

guides you through that, you can do mindful

1:05:53

breathing in that time. It's

1:05:56

actually quite challenging to kind of. Yes,

1:05:59

it is. in for four

1:06:01

and then out for six. Um,

1:06:03

but that's also very effective way to,

1:06:05

to basically balance your, your nervous

1:06:08

system and, and, and

1:06:10

get in a calm state again. And

1:06:13

so here's something, um,

1:06:15

the heart rate recovery for,

1:06:17

for when you do exercise heart rate recovery

1:06:19

is an important marker of your fitness.

1:06:22

I find if I

1:06:24

very mindfully

1:06:26

and consciously breathe and, um,

1:06:29

try to control my breathing,

1:06:32

my heart rate recovers much faster and

1:06:34

comes. Um, so, so obviously

1:06:36

it peaks,

1:06:37

I really to a high level in the sprints,

1:06:39

but then when I, when I focus on my breath, it

1:06:42

recovers much faster and it

1:06:44

has this, you know, balancing

1:06:46

effect.

1:06:48

So, and again, I don't know if you've done research

1:06:50

on that because what you're actually doing

1:06:52

is

1:06:53

you're priming the parasympathetic

1:06:55

nervous system. Yeah. So when

1:06:57

we look at like what exercise does,

1:06:59

and when you're trying to do it really hard over a significant

1:07:02

period of time, you're locking yourself in

1:07:05

the sympathetic nervous system. And

1:07:07

so again, I, you know, my,

1:07:10

my passion is helping menopausal

1:07:12

women understand how to keep their health

1:07:15

at the highest level possible. And what

1:07:17

I find is that most menopausal

1:07:19

women have a very weak

1:07:21

parasympathetic nervous system. So

1:07:24

thank you for reminding me of that because I

1:07:26

think that's another secret of this incredible

1:07:29

bike is that it is a tool

1:07:31

to prime that system. If

1:07:33

you follow the breathing instructions, have

1:07:36

you, have you done any research on like

1:07:38

HRV or anything that would tell

1:07:40

us if that our parasympathetic

1:07:43

nervous system is getting, getting stronger.

1:07:45

We, we have not done original

1:07:48

primary research, but we've looked at

1:07:51

the research and, and it's very

1:07:53

clear that, um, Andrew

1:07:55

Huberman's lab in, in California,

1:07:58

they've published recently a paper. where

1:08:00

they've compared

1:08:04

different types of breathing

1:08:07

versus meditation and the effect on

1:08:10

various metrics,

1:08:13

measuring your mental state

1:08:16

and your calmness and so on. And they found that

1:08:18

breathing is

1:08:20

amongst the things they've looked at

1:08:22

the most powerful way

1:08:24

to balance your nervous system.

1:08:27

And they found that the

1:08:30

most effective style of breathing

1:08:32

was the, so they have the, they called

1:08:35

it, I don't know what they called it double tap

1:08:38

or so, but basically where you have a shorter

1:08:40

inhale

1:08:41

and then a long drawn

1:08:43

out exhale. And that's

1:08:46

exactly what we have on the bike that

1:08:49

we,

1:08:50

and it adjusts a bit with your heart

1:08:52

rate to make it manageable, but

1:08:56

that you inhale for four and then exhale

1:08:58

for six. And that is really, it's

1:09:00

a parasympathetic nervous system

1:09:03

balancer to get you, because the sprints,

1:09:05

obviously, yes, they activate the sympathetic

1:09:08

nervous system to get you to

1:09:10

rebalance that as quickly as possible and

1:09:13

bring a sense of calm back.

1:09:15

And yes,

1:09:18

it's brilliant. It's brilliant. What you created

1:09:20

is brilliant. So yeah,

1:09:23

I just thank you. I've never ever seen

1:09:25

a piece of equipment like this. So I really

1:09:27

appreciate it. And I love that you're continuing to

1:09:29

update it. And I can't wait to do some hormonal

1:09:32

work with you guys. Exactly. Exactly.

1:09:35

It's a journey. That's yeah, exactly. The

1:09:37

hormone

1:09:38

impact on that is another

1:09:39

thing we're very, so we're looking into that and we

1:09:41

want to understand it more. And

1:09:44

it's, it's, it's of course

1:09:46

work in progress and we don't want

1:09:48

it to ever finish because also the science

1:09:50

moves on a new thing. We

1:09:52

learn new things and then we want to apply it

1:09:55

and make it available. Like

1:09:57

tell it to our users, tell it to and make

1:09:59

it available. available for them. So

1:10:01

it's a fun thing to do, actually. Absolutely.

1:10:03

So let me end on this. This

1:10:06

has nothing to do with the bike. But

1:10:08

what I do at the end of every podcast is I

1:10:10

love to talk about two

1:10:13

things. And this year, our theme on this podcast

1:10:15

is self-love. And so do

1:10:17

you have a self-love practice

1:10:19

outside of the bike, because the bike is self-love?

1:10:23

Do you have a way you give to yourself

1:10:25

every day, take care of yourself every

1:10:27

day? And the second question

1:10:29

is, what is your superpower? If you have

1:10:31

one superpower you bring to the world, what do you

1:10:33

think it is? Yeah.

1:10:37

OK. So my

1:10:41

superpower, I don't know whether it's

1:10:43

a superpower. But I think I'm an

1:10:47

engineer. I'm

1:10:50

good at problem solving and kind

1:10:57

of turning fascinating

1:10:59

little

1:11:01

problems and challenges

1:11:03

into practical solutions

1:11:07

like our bike. So that is certainly

1:11:09

one thing. Whether

1:11:12

it's a superpower, I don't know. But that's what

1:11:14

I dedicate myself to. And I love

1:11:16

what I do. And if

1:11:18

I look back at my teenage self, this

1:11:21

is actually exactly what I would have wanted to do.

1:11:24

I got there with many detours.

1:11:26

But I

1:11:27

think that there was a

1:11:29

calling. And

1:11:32

the self-love, I think I mentioned that earlier.

1:11:34

I'm very much into weight training and being

1:11:36

with my teenage sons in

1:11:39

the gym. So

1:11:42

that's just a very, very high quality

1:11:44

time that I gain a lot

1:11:46

from them, with them,

1:11:49

and that I enjoy very much.

1:11:51

I would think that is a treat and

1:11:54

a bit of self-love.

1:11:55

Oh, any time you're working

1:11:58

on your own fitness level, that is self-love.

1:11:59

love. And anytime you're hanging out with

1:12:02

people you love, that is self love. So

1:12:04

I 1000% agree. So thank

1:12:07

you, Ulrich. I really I think of you

1:12:09

every time I get on the bike, I've been dying for

1:12:11

this conversation because there's something

1:12:14

unique here that I've never seen in exercise.

1:12:16

And I just can't wait to share this

1:12:18

with the world. So so super appreciate

1:12:21

you. And I can't wait to talk hormones

1:12:24

with you and how we integrate that.

1:12:25

Exactly. Exactly. Let's do that. Let's do

1:12:27

that. Well, thank you so much. It was

1:12:29

a real pleasure being on your podcast,

1:12:31

being on your show, having this great conversation with you

1:12:33

saying thank you so much. Oh,

1:12:34

my pleasure. Thank

1:12:37

you so much for joining me in

1:12:39

today's episode. I love

1:12:41

bringing thoughtful discussions about all

1:12:43

things health to you. If you

1:12:45

enjoyed it, we'd love to know about

1:12:48

it. So please like