# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DSyO2mcEsU0
- **Gondola URL:** https://gondola.cc/posts/61793445-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/c6d32e12af.jpg
- **Posted:** 2025-12-27T23:12:17.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

A new study just changed everything we thought about exercise! 😳

For years, we’ve been told 1 minute of intense exercise = 2 minutes of moderate exercise.

New research from Nature Communications says it’s actually 1 minute vigorous = 4 to 9 minutes moderate.
That means short bursts of intense activity are 2-4x MORE effective for health outcomes than we thought.

And walking? You’d need 53-94 minutes to match 1 minute of vigorous exercise for the same benefits.
The missing piece? VO2 max. 

VO2 max is one of the strongest predictors of longevity we have. And walking alone won’t build it.

Walking is amazing—I recommend it daily. It increases NEAT, balances out sitting all day, and supports your nervous system.

But for cardiovascular fitness and longevity, you need strategic intensity. Short sprints. Hill walks. Bursts of effort 1-2x per week.

⚠️ BUT—you have to be ready for it.

If you’re burnt out, not sleeping, chronically stressed? Intense exercise will backfire. It spikes cortisol and makes everything worse.

If you’re struggling with hypothyroidism or Hashimoto’s, adding more stress to your system creates MORE inflammation, not less.

After 20+ years as a nutritionist, this is what I see constantly: women following advice that isn’t right for THEM.

You need someone looking at your WHOLE picture, your energy, your sleep, your blood work, your hormonal profile, before telling you what to do.

I don’t write exercise plans. I’m not a personal trainer. 

I do however, give very specific recommendations based on where YOU are at.

For some clients, just getting steps up is the first win. 

For others, it’s time to add intensity. It depends on YOUR body.

This is why so many women struggle, they’re doing what they see on Instagram instead of what’s right for THEM.

3 steps forward, 2 steps back. Exhausted. Frustrated.
If that’s you, it’s time to stop guessing.

🔥 DM me “TRANSFORM” to learn about my 6-month transformation program starting January 12th.

Questions? Drop them below 👇
https://pmc.ncbi.nlm.nih.gov/articles/PMC12504536/

#vo2max #longevity #womenover40 #hashimotos #hypothyroidism

## Stats

- **Views:** 7,906
- **Likes:** 108
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- **Comments:** 20

## Tags

hashimotos, womenover40, longevity, hypothyroidism, vo2max

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