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Whether your fitness goal is completing an Ironman race, jogging a 5K, or simply tackling the stairs without getting out of breath, today\u2019s guest has some surprising news on how you can get there quicker, by putting in less \u2013 yes, less \u2013 effort.\n\xa0\nWorld-renowned sports scientist Professor Stephen Seiler joins us all the way from Norway, where he\u2019s a professor in Sports Science at the University of Agder. Stephen specialises in studying elite-level sports performance. He\u2019s spent years taking a 360-degree look at how top cyclists, rowers, cross-country skiers, orienteers, and distance runners, perform at such a high level without getting sick or injured.\n\xa0\nAs well as 100 peer reviewed publications, he regularly shares his findings on his YouTube channel and his X (formerly known as Twitter) feed. And, as his\xa0research cascades down to people like you and me, it\u2019s becoming increasingly clear that what\u2019s tried and tested in the elite, is equally if not more meaningful for us.\n\xa0\nDuring this conversation, you\u2019ll learn the 80:20 rule that Stephen has observed to be the most effective for performance and health. He explains why hard workouts are a stressor on the body, putting us in fight-or-flight mode \u2013 so they\u2019ll increase your risk of burnout if the rest of your life is stressful too.\n\xa0\nThere are various ways to measure intensity, including lab-based tests. But Stephen explains his simple traffic light method \u2013 green, yellow and red \u2013 and what it feels like to be in each zone. He also explains his model of frequency, duration and intensity as a way of scaling your fitness up or down, whatever your starting point.\n\xa0\nThere are all sorts of health, wellbeing, metabolic and performance benefits to be had from staying in the green zone more. It\u2019s something I\u2019m discovering for myself over the past few years and I\u2019ve got to say that I\u2019m feeling fantastic as a result. I absolutely love Stephen\u2019s work and I really hope this fascinating conversation helps get the message out that you can achieve a lot more by doing a little less.\xa0\n\nSupport the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts\xa0https://apple.co/feelbetterlivemore. For other podcast platforms go to\xa0https://fblm.supercast.com.\n\nFind out more about my NEW Journal here\xa0https://drchatterjee.com/journal\n\nThanks to our sponsors:\nhttps://shopify.com/livemore \nhttps://vivobarefoot.com/livemore\nhttps://calm.com/livemore\nhttps://drinkag1.com/livemore\n\nShow notes\xa0https://drchatterjee.com/422\n\nDISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.