Workouts for a bigger brain

A Routine Built for Long-Term Brain Health

Douglas Stark is known for having one of the largest measured brains in Stockholm. This PDF shares the exact interval training protocol he follows, designed with one goal in mind: to support healthy brain volume and help build a buffer against cognitive decline.

No hype. No shortcuts. Just the method Douglas actually uses, paired with the structure and consistency that make it sustainable.

Inside, you’ll find:

• The equipment Douglas uses to get started safely and effectively.

• How to measure your individual maximum heart rate for precise training.

• Step-by-step instructions for building interval “ladders” that target zone 5.

• A warm-up sequence to hit the right intensity without burning out early.

• Progressive overload rules, adding 10% per week, that make long-term gains possible.

• Guidance on how to put everything together into a consistent weekly schedule.

If you want a straightforward, sustainable way to train your cardiovascular system with a focus on brain health, this is the exact protocol Douglas follows himself.