Dr. Rhonda Patrick

Not like a full on, like the hardest thing that you usually do when you're on your game, but like 10 minutes, right? Go on 10 minutes, get on a Peloton or a bike or whatever. And you do a 10 minute, whatever your program is. And it will, I do it all the time.

I do it all the time. Because you're sleep deprived all the time.

I do it all the time. Because you're sleep deprived all the time.

Well, like if I'm like going to Florida, I live in California and I have to give a talk at like eight in the morning, which is like five in the morning my time. And I'm already sleep deprived from the travel, right? I will absolutely get up and do a hit first thing in the morning before the talk, even though it's already pretty darn early for me. And you're tired. And I'm tired.

Well, like if I'm like going to Florida, I live in California and I have to give a talk at like eight in the morning, which is like five in the morning my time. And I'm already sleep deprived from the travel, right? I will absolutely get up and do a hit first thing in the morning before the talk, even though it's already pretty darn early for me. And you're tired. And I'm tired.

And that's the last thing I want to do. But like I'm like 10 minutes. Really? Like I'll sit and drink coffee for 10 minutes. What's going to be better? Right?

And that's the last thing I want to do. But like I'm like 10 minutes. Really? Like I'll sit and drink coffee for 10 minutes. What's going to be better? Right?

It probably depends on a lot of factors, other factors too. I will say this, you mentioned doing the HIIT like the day before you're gonna go, you know you're gonna be sleep deprived, right?

It probably depends on a lot of factors, other factors too. I will say this, you mentioned doing the HIIT like the day before you're gonna go, you know you're gonna be sleep deprived, right?

But you know what, in a way, so I'm talking about like, I talked about doing it right before whatever your meeting or your podcast or whatever it is, you have to be on point, right? Mostly because like that's when you really like, you do, it's like the peak.

But you know what, in a way, so I'm talking about like, I talked about doing it right before whatever your meeting or your podcast or whatever it is, you have to be on point, right? Mostly because like that's when you really like, you do, it's like the peak.

But I will say this, yes, if you do it before, you still get brain benefits because, again, coming back to lactate, so lactate, it all comes down to, in order to make lactate, you have to work hard. You have to be going 85% of your max heart rate and doing that 10, 20, 30 minutes, right? The more you do it, it's a dose-dependent effect. That lactate goes into the brain.

But I will say this, yes, if you do it before, you still get brain benefits because, again, coming back to lactate, so lactate, it all comes down to, in order to make lactate, you have to work hard. You have to be going 85% of your max heart rate and doing that 10, 20, 30 minutes, right? The more you do it, it's a dose-dependent effect. That lactate goes into the brain.

In fact, the brain is one of the biggest consumers of it. And it increases something in the brain called brain-derived neurotrophic factor, BDNF. And this is something that will help you. It's something that increases the growth of new neurons in the hippocampus. It increases the connections between neurons, right?

In fact, the brain is one of the biggest consumers of it. And it increases something in the brain called brain-derived neurotrophic factor, BDNF. And this is something that will help you. It's something that increases the growth of new neurons in the hippocampus. It increases the connections between neurons, right?

So you're actually going to help with memory, long-term memory, short-term memory as well. And it also improves something called neuroplasticity. So that is the ability of your brain to adapt to a changing environment, right? And that's very important. As we age, our brain becomes, quote unquote, less plastic, less adaptable. We're not able to change. You can't teach an old dog new tricks, right?

So you're actually going to help with memory, long-term memory, short-term memory as well. And it also improves something called neuroplasticity. So that is the ability of your brain to adapt to a changing environment, right? And that's very important. As we age, our brain becomes, quote unquote, less plastic, less adaptable. We're not able to change. You can't teach an old dog new tricks, right?

You've heard that. It's kind of like that. Like your brain is less adaptable. Well, neuroplasticity is something that you want to maintain it with age. And brain-derived neurotrophic factor regulates that. So because you're getting that brain-derived neurotrophic factor, and there have been a variety of studies that have really shown that you do increase it from a particularly vigorous exercise.

You've heard that. It's kind of like that. Like your brain is less adaptable. Well, neuroplasticity is something that you want to maintain it with age. And brain-derived neurotrophic factor regulates that. So because you're getting that brain-derived neurotrophic factor, and there have been a variety of studies that have really shown that you do increase it from a particularly vigorous exercise.

Again, the lactate's key. So going back to your question, I do want to sort of caveat what I originally said with, yes, it is going to improve brain function doing it before as well. But if you're wanting that like... immediate blood flow effect where you just, you feel it, like really doing it right before is- Is better. Yeah, kind of better.