Dr. Matthew B. (Matt) (likely the presenter) - Unknown

So this would be exercise that's at a lower intensity, the kind of intensity where you can have a conversation, but you're maybe still breathy, sometimes called zone two.

And this is a longer-duration type of exercise.

So high-intensity interval training outperforms moderate-intensity continuous exercise at decreasing insulin resistance.

It also improves HbA1c levels, so the long-term biomarker for elevated blood glucose levels.

It leads to a decrease in body weight and also significantly lowers fasting blood glucose levels.

Again, this is 50 different randomized controlled trials.

And another systematic review of many different randomized controlled trials has found that, again, high intensity interval training outperforms moderate intensity continuous exercise at improving cardiorespiratory fitness, improving diastolic and systolic blood pressure, improving HDL, triglycerides, and fasting glucose, lowering oxidative stress, improving adiponectin and insulin sensitivity, as well as beta cell function to produce insulin,

It increases PGC-1-alpha, which is a biomarker for mitochondrial biogenesis, which we'll be discussing in a little bit.

And it also improves cardiac function, and this is all better than moderate intensity continuous exercise.

So it really provides an opportunity for people to have a time-efficient way of improving metabolic health.

And part of that is because when you get your heart rate up high, when you are putting in the effort, you're putting a strong stress on your mitochondria and your muscle.

And your mitochondria are unable to produce energy quick enough to keep up with the demand.

And so your muscle cells shift to using glucose as a source of energy through glycolysis.

And that ends up producing lactate, which was thought to be a byproduct, a metabolic byproduct.

Well, decades, a couple of decades ago, Dr. George Brooks at the University of California in Berkeley was one of the pioneers to find that lactate generated from exercise is anything but a byproduct.

So steady state lactate levels are less than one millimolar per

When you crank up the intensity of exercise, you can go anywhere up to 15, 17 millimolar.

And that lactate, it gets in circulation and it's consumed by other organs.

It goes into the brain.

It goes into the heart.