🕒 The One Minute Workout Hack to Boost Mitochondria.Backed by scientists using evidence-based science. Built for real life.A complete, research-backed routine that gives you cardiometabolic benefits in just 10 minutes, with only 1 minute of hard work — spread across three quick bursts.🔬 Why It WorksBased on a groundbreaking study by Gillen et al. (2016):https://doi.org/10.1371/journal.pone.0154075Improved VO2 max (aerobic fitness)Better insulin sensitivityBoosted mitochondrial density (energy powerhouses)All from just 3x per week, 10 minutes each, 1-minute total sprint time🧠 How It Works3 sessions per week (e.g., Monday, Wednesday, Friday)1 minute of total sprint time split into 3 × 20-second effortsActive recovery (walking or slow movement) in betweenWorks with treadmill, bike, rower, or safe outdoor space🕒 Your 10-Minute RoutineTimeWhat To Do0:00 - 2:00Warm-up at easy pace (20% effort)2:00 - 2:20Sprint 1 (80% effort)2:20 - 4:20Active Recovery4:20 - 4:40Sprint 2 (80% effort)4:40 - 6:40Active Recovery6:40 - 7:00Sprint 3 (80% effort)7:00 - 9:00Active Recovery9:00 - 10:00Cooldown✅ Tips for SuccessUse incline or resistance to help reach 80% effortBreathing hard = good. Gasping = too muchDon’t stop moving completely — always active recoveryPerfect for busy days, travel, or kickstarting a habitRemember: It’s just one minute of intensity, three times a week. Start here, and build your way up to a more active, energized life!10-Minute Sprint Workout + Weekly PlanDay FocusMonday HIIT (Day 1)Tuesday Walk, yoga, or restWednesday HIIT (Day 2)Thursday Light strength or movementFriday HIIT (Day 3)Saturday Fun activity or walkSunday Full rest or light stretchingHow It Works:This quick and powerful protocol boosts cardiovascular fitness and improves insulin sensitivity with just 10minutes per session, three times a week.10-Minute Routine:- 2-minute warm-up (walk, pedal, or march)- 3 × 20-second sprints (moderate to high effort)- 2 minutes rest after each sprint- 3-minute cooldown (walk or slow pedal)- 3-minute cooldown (walk or slow pedal)Weekly Plan:Tips for Success:- Stay consistent - it's only 10 minutes!- Rate effort around 7-8 out of 10- Rest days are key to performance- You will feel more energized and fitter within weeks!

🧠 Feeling anxious or overwhelmed?In this episode, Vic shares a simple yet powerful technique called Box Breathing — a 16-second, structured breathing method shown to reduce anxiety and lower physiological stress.This practice was tested in a Stanford-led study involving 140 participants and researchers, including Andrew Huberman and David Spiegel. The results? Just a few minutes of daily breathwork significantly improved mood and reduced physiological arousal.🧪 Based on the study:Balban MY et al. “Brief Structured Respiration Practices Enhance Mood and Reduce Physiological Arousal,”Cell Reports Medicine (2023) — PMID: 36630953🎯 You’ll Learn:What Box Breathing is and how it worksHow it compares to cyclic sighing and mindfulness meditationWhy just 5 minutes a day can shift your physiologyVic’s real-world use of this technique during extreme races — including running across the Italian Alps📌 Why It Matters:This is one of the easiest, most portable techniques to reset your nervous system, enhance mood, and stay grounded in high-stress moments — no equipment, no app, no excuses.⏱️ Chapter Timestamps:00:00 – What is Box Breathing? 01:40 – The Stanford Study: Huberman, Spiegel & Team 03:00 – Using Breathwork at 10,000 Feet in the Alps 04:15 – The 16-Second Protocol, Step by Step 07:45 – The Science: Mood, Physiology & Performance 09:20 – A Daily Tool for Calm & Focus 10:45 – Coming Soon: Cyclic Sighing + MindfulnessBox breathing is a powerful yet simple breathwork technique used by athletes, Navy SEALs, and mental health experts to calm the nervous system, sharpen focus, and reduce stress.This technique follows a 4-part rhythm — like the four sides of a box — where each part of the breath (inhale, hold, exhale, hold) is done for 4 seconds.🔬 Why It WorksBased on a Stanford study by Andrew Huberman and colleagues (2022), structured breathing practices like box breathing can:Reduce physiological arousal (lower heart rate and stress)Improve mood and focusEnhance control of your autonomic nervous systemNo app, no equipment — just your breath.🛠️ How To Practice Box Breathing1. Start from NeutralSit comfortably. Relax your shoulders. Exhale fully through the mouth or nose.2. Follow the 4x4 Pattern🫁 Inhale slowly through your nose for 4 seconds⏸️ Hold your breath for 4 seconds🌬️ Exhale gently through your mouth (or nose) for 4 seconds⏸️ Hold again with lungs empty for 4 secondsRepeat this cycle for 4–6 rounds (1–2 minutes), or as long as you'd like.🎯 Pro tip: Don’t stress about being exact. If it’s 3.8 or 4.5 seconds — it still works. Consistency over perfection.💡 When to Use ItBefore a big meeting, performance, or presentationIn high-stress moments (e.g., traffic, arguments, anxiety)Before bed to unwindDuring a run or hike to regulate effort and calmAs part of a daily mental reset — morning or mid-day✨ Real-World Example"I used box breathing during a week-long ultramarathon in the Italian Alps, at 10,000 feet. It helped me stay calm, regulate my body temperature, and push through fatigue. You don’t need mountains to benefit from this — just a few quiet seconds."— Vic

Want to get stronger, faster? Science says timing matters. 🕒In this episode, Vic breaks down a fascinating study showing that your muscles have their own circadian clock, and 4PM may be your strongest hour.👨‍🔬 Based on research by:Douglas CM, Hesketh SJ, Esser KA. Time of Day and Muscle Strength: A Circadian Output? Physiology (Bethesda). 2021 Jan 1;36(1):44-51. doi: 10.1152/physiol.00030.2020. PMID: 33325817; PMCID: PMC8425416.Why your muscles follow a rhythm just like your sleepThe ideal time to train for peak strengthHow your body adapts to early or late workouts over timeWhat beginners should know before choosing a workout timeWhether you're training in the morning or after work, this science-backed insight will help you train smarter — not just harder.🔬 Full study: “Time of Day and Muscle Strength as a Circadian Output”📚 Authors: Colin Douglas, Stuart Hesketh, Karen A. Esser🔗 Find it on PubMed by searching the author names.💪 Subscribe to Day Adder for more science-backed performance tips.⏱️ Chapters (Optional for Better Engagement)00:00 Intro – Why Timing Matters 01:25 The Scientists Behind the Study 03:10 What Is a Muscle Clock? 05:00 Why 4PM Is Peak Performance Time 07:45 Can You Adapt to Morning Workouts? 10:20 Strength Gains: Morning vs. Afternoon 12:30 Final Takeaways: What Should *You* Do? 📸 Thumbnail Text Ideas“Strongest at 4PM?”“Muscles Have a Clock?! 🧠💪”“Work Out at THIS Time for Best Results”

🧬 Short on Time for Healthy Aging? Try This!Looking for the best low-impact workout for heart health, energy, and longevity?In this video, Vic Yang explains how rowing just 30 minutes, 3x a week can dramatically improve cardiovascular fitness, mitochondrial function, and overall well-being—without stressing your joints.✅ Boosts cardiovascular and metabolic health✅ Activates 85% of your muscles (70% lower body, 30% upper)✅ Enhances energy by supporting mitochondrial performance✅ Ideal for beginners, older adults, or anyone short on timeRowing is simple, safe, and scalable. Whether you're just starting your fitness journey or returning after a break, this could be your most efficient path to better aging and vibrant health.📌 Chapters00:00 – Best Low-Impact Workout for Aging01:45 – How Rowing Improves Heart Health05:30 – Weekly Plan: 30 Minutes, 3 Days08:00 – Mitochondria and Longevity Boost🛠️ Related playlists: [Healthy Aging Tips] [Rowing Workouts for Beginners]💬 Drop a comment: What’s your favorite low-impact workout?🔔 Subscribe for weekly wellness + performance content!

I ran 320 miles from LA to Vegas in one week… to prove we’re still built to move.This episode is about more than running. It’s about tapping into what makes us human. Our bodies were made for endurance—not speed—and when we fuel and train the right way, we can go much further than we think.Here’s what I learned after 152 hours on the road about energy, recovery, and what it really means to live a long, healthy life.💥 Topics:- Why humans are wired for endurance- How I fueled with carbs, nut butter, and creatine- The real reason mitochondria, VO₂ max, and sleep matter- How movement helps with mood, aging, and insulin- Why women might be better at endurance than men📚 Mentioned:- BBC doc on persistent hunting: https://www.youtube.com/watch?v=826HMLoiE_o- “Endure” by Alex Hutchinson- Courtney Dauwalter & Western States 100: https://www.youtube.com/watch?v=tRosjDxl0QE⏱️ Chapters:00:00 – Why I Ran from LA to Vegas 01:45 – Built for Endurance, Not Speed 03:15 – Ancient Tribes & Persistence Hunting 04:40 – How Our Muscles Work 06:00 – Fueling the Right Way 07:25 – Carbs, Protein, and Fats 09:10 – Creatine Helped a Lot 10:20 – Eating While Resting 11:45 – Mitochondria & Oxygen 13:00 – What VO₂ Max Really Means 14:20 – Putting Science Into Practice 16:10 – Why Muscle Strength Matters 17:30 – Sleep = Recovery = Performance 19:00 – Fueling Our Bodies Right 20:30 – Sitting Too Much Hurts Us 21:50 – Movement is the Best Medicine 23:00 – How to Avoid Injury 24:30 – Don’t Compare—Adapt 26:00 – Women & Endurance 27:40 – Courtney Dauwalter Inspo 29:00 – Live Like an Ancestor 30:20 – The Real Fountain of Youth 31:30 – Final ThoughtsThanks for being here. Let’s keep moving.#HunterGatherer #Endurance #Ultrarunning #FuelYourBody #Mitochondria #VO2Max #MoveMoreLiveBetter #LongevityTips

What I Quit in My 30s to Feel Healthier, Happier, and More Grounded
This is a deeply personal list of the 10 things I gave up in my 30s—habits, mindsets, and even friendships—that ultimately made me a better father, partner, athlete, and human.

From quitting alcohol and social media to walking away from diet soda, golf, and gym memberships, I share the real, messy, sometimes uncomfortable truth about making life-changing decisions that stick.

Whether you're in your 30s or just reflecting on what matters most, I hope this video encourages you to question what’s no longer serving you.

🔟 What I Quit in My 30s:

1. Alcohol
2. Dating (because I got married!)
3. Having two phones
4. Diet Coke
5. Golfing
6. Processed food
7. The gym (I chose nature instead)
8. Sedentary lifestyle
9. Social media
10. Caring about staying trendy (yes, baggy pants too 😄)

🚶‍♂️ Why This Matters

I replaced bars and golf courses with trail runs and sunrise jogs. I learned to appreciate nature, simplify my gear, and prioritize wellness and family. And honestly, I feel more alive in my 40s than I did in my 20s.

If you’re trying to reset your life or feel stuck, start here.
→ What’s something you’ve quit recently? Drop it in the comments—I’d love to hear your story.

Feeling foggy, forgetful, or just not like yourself?This episode breaks down the REAL reason why your brain changes during menopause—and how exercise can bring it back online. 💡Vic dives into groundbreaking research from Dr. John Ratey’s book Spark, revealing how BDNF (Brain-Derived Neurotrophic Factor) acts like “fertilizer” for your brain—and how aerobic workouts (not weightlifting) can restore clarity, improve mood, and support memory as estrogen levels drop.You’ll learn:✅ What BDNF is and why it matters more during menopause✅ How estrogen loss impacts brain health✅ The best type of exercise to boost cognition and reduce depression✅ Why men should care about this tooWhether you're in perimenopause, menopause, or postpartum, this episode will help you understand your brain—and how to take back control. 🧠💪🔗 Book: Spark by Dr. John Ratey📚 Chapters Mentioned:Chapter 1 (Exercise & School Performance)Chapter 8 (Hormones & the Female Brain)Chapter 9 (Aging the Wise Way)👉 Subscribe for more science-backed health & brain tips.#Menopause #BrainFog #BDNF #WomensHealth #ExerciseForTheBrain #Estrogen #MentalClarity

🎧 A Day in the Life of Vic | How I Stay Fit, Eat Clean & Parent With Purpose

What does a real, healthy lifestyle look like—without the hype?

In this episode, I walk you through my full daily routine—from my 5 a.m. trail runs with my dogs to strength training I don’t enjoy (but still do), the meals I cook at home, and how I manage startups, family, and sleep without burning out.

You’ll learn:
✅ My morning rituals that boost energy & focus
✅ Why I avoid processed foods—and what I eat instead
✅ How I train for 100-mile ultramarathons (without killing myself)
✅ How I keep my nervous system calm during high-stress work
✅ The simple sleep rule I follow every night

If you’re a busy parent, an entrepreneur, or just trying to feel stronger and more grounded—this episode is for you.

⏱️ Timestamps:
00:00 – Trail runs & dog walks
12:31 – Work & wellness startup life
25:14 – Gym sessions I don’t love (but need)
38:16 – What I eat in a day (and why)
50:00 – My sleep rule for long-term health
01:00:00 – Training for ultramarathons in your 40s

🧠 Want to move better, eat smarter, and live longer?
Subscribe for weekly episodes on habit-building, endurance, and simple wellness.
🔔 Don’t forget to like & turn on notifications so you never miss a new drop!

#WellnessRoutine #HealthOver40 #DailyHabits #FitnessMotivation #RunningLife #UltramarathonTraining #MindfulLiving #WholeFoods #Telehealth #ParentingBalance

Tired of crash diets and sugar crashes? In this episode, I break down the real science behind smart snacking—from oranges and almonds to avoiding ultra-processed foods—and how your snack choices can actually help break "starvation mode" and support your metabolism.You’ll learn:✅ Why mini oranges and almonds make powerful, portable snacks✅ How much sugar is really in your fruit—and why fiber matters✅ What “snacking smarter” actually looks like in real life✅ How to avoid the metabolism-wrecking sugar traps in your coffee✅ Why ultra-processed foods sabotage your energy, mood, and cellular health✅ How to rewire your brain in just 10 days with better snack habits✅ Why hydration + whole food snacks can change your cravingsWhether you're trying to lose fat, manage your energy, or just eat better without overcomplicating it, this episode gives you simple, sustainable steps to upgrade your snacking game.💡 Take Action:Start by building your snack kit:🥜 A Ziploc of almonds or pistachios🍊 A few mini oranges or blueberries💧 A reusable water bottle with lemon or lime→ Keep them in your car, bag, or desk—always ready, always better.🧠 About Me:I’m Vic — a health tech entrepreneur, ultra marathoner, and Cornell-certified in Whole Food Plant-Based Nutrition. With advanced studies in Psychology and Exercise Prescription, I help you build smarter, science-backed habits that fit your real life and fuel better health, energy, and performance.🔔 Subscribe for more on:Smart snacking & daily nutritionLongevity & energy habitsExercise, sleep, and performance hacksSimple tools that make health stickLet’s build better habits—together.

In this episode, I review and break down two fascinating research studies that reveal surprising insights about how we learn—and how we can remember more effectively.📚 Study 1: "The Pen Is Mightier Than the Keyboard" by Mueller & Oppenheimer (2014)This study compares longhand vs. laptop note-taking and shows how writing by hand leads to deeper cognitive processing and better conceptual understanding.🏃‍♂️ Study 2: "Physical Exercise After Learning Boosts Memory Retention" by van Dongen et al. (2016)This research investigates how the timing of exercise can influence memory consolidation—and finds that working out four hours after learning significantly improves long-term recall.✨ Whether you're a student, educator, or just curious about how to boost your brainpower, this episode delivers actionable insights from leading-edge cognitive research.🔔 Don’t forget to subscribe and turn on notifications so you never miss an episode!📩 Have a study you’d like me to review? Drop it in the comments or message me directly.#Memory #PsychologyPodcast #StudyTips #CognitiveScience #NoteTaking #BrainHealth #EducationalPodcast #LearningStrategies