Brady Holmer

sensitivity of the muscle to take up glucose because you're utilizing it, larger amount of muscle mass, larger amount of glucose transporters and more glucose taken up into the cell.

So essentially, you know, that's another reason I think why high intensity training and resistance training too, like we'll talk about later, but are great for glucose regulation, maybe much more so particularly compared to zone two training.

Yeah, and I think that the study that he was citing shows that just intensity matters, but also kind of just interval, kind of the interval pattern could be interesting for like regulating glucose.

So yeah, he mentioned the study where they basically just did two groups of walking where one walked at a continuous intensity of 65%, and the other group alternated intensities of 75% and 60%.

So

not even high intensity interval training.

They just did interval walking is what he called it.

And they experienced much better improvements.

And it was 24 hour, 24 hour glucose regulation and cardiometabolic risk factors.

I think in things like waist circumference, their BMI, as well as like their HbA1c, all those things improved better with interval walking compared to just moderate intensity walking.

even when they didn't do really high intensity.

So there seems to be maybe something unique about, you know, the study that you mentioned, breaking up the activity throughout the day and then doing oscillating intervals, even if it's just walking for glucose regulation.

So something to think about for people if glucose regulation is one of their goals.

I think a lot of people will probably just know that to be true anecdotally.

I certainly know that if I do a longer low to moderate intensity exercise, like 60 to 90 minutes, I feel good afterwards.

My mind feels clear, but it's nothing like when I do a high intensity interval session where you sometimes feel like your brain is just like on fire.

So I think a lot of people have the same experience where...

just low kind of steady state exercise.

Yeah, it feels good, but it really doesn't provide, I think, the cognitive improvement benefits acutely that high intensity training does.

And I know that's something that you talk about a ton and just how you structure your own HIIT protocols to really correspond with your