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Based on research showing 30 minutes of moderate exercise, 3–5× per week, reduces depressive symptoms by up to 50%.
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The Data on Exercise & Depression
What the research actually says about dose, type, and outcomes.
The 150-Minute Threshold
Harvard research shows 15 minutes of moderate activity daily — or about 150 minutes per week — reduces depression risk by 26%. That's three 30-minute sessions plus two 15-minute walks.
Cardio vs. Weights
A 2023 meta-analysis in the BMJ found both aerobic exercise and resistance training are effective. Walking, cycling, and jogging showed the largest effects. Higher intensity = greater benefit.
How It Works Biologically
Exercise increases BDNF (brain-derived neurotrophic factor), which supports neuroplasticity. It also reduces cortisol, increases serotonin and norepinephrine, and decreases systemic inflammation linked to depression.
Dose-Response Curve
The biggest gains come from going from zero to some exercise. A 2024 JAMA Psychiatry study found 1.25 hours/week of brisk walking prevented 12% of future depression cases. More helps, but the first step matters most.
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One evidence-based mental health protocol per week. No fluff. Just data, tools, and a clear next step. Written by Sarah.
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