Dr. Rhonda Patrick

Try to go to bed earlier, exactly. That's exactly what I, if you can't, like if you're like a conference thing where it's like multiple nights where you're staying up late, you go, you know, leave as early as you can. But again, that's where the exercise comes in. Like it really does. Like even just doing it in your hotel, like I have this go-to routine I'll do in my hotel room.

It's kind of like a version of what CrossFitters call the Cindy workout. So I'll do 10 push-ups and then I do 10 V-ups, which are kind of like a version of a sit-up. And then I do like 15 bodyweight squats. And I do it over and over and over for like 10, 15 minutes.

It's kind of like a version of what CrossFitters call the Cindy workout. So I'll do 10 push-ups and then I do 10 V-ups, which are kind of like a version of a sit-up. And then I do like 15 bodyweight squats. And I do it over and over and over for like 10, 15 minutes.

No rest.

No rest.

I do it 10 minutes.

I do it 10 minutes.

Yeah, I go from one to the next to the next. I mean, I'll catch my breath for a minute, but the recovery is very short, maybe 20 seconds. So you're keeping your heart rate up the whole time. I keep my heart rate up the whole time, and usually, in many cases, I only do 10 minutes. If it's a hotel room workout where I just need to do something quick and get it, but it really works.

Yeah, I go from one to the next to the next. I mean, I'll catch my breath for a minute, but the recovery is very short, maybe 20 seconds. So you're keeping your heart rate up the whole time. I keep my heart rate up the whole time, and usually, in many cases, I only do 10 minutes. If it's a hotel room workout where I just need to do something quick and get it, but it really works.

The Cindy workout, yeah.

The Cindy workout, yeah.

Yeah, absolutely.

Yeah, absolutely.

You can measure it, but like heart rate is a good way. Like if you're getting up to like 85%, so I wear my Apple Watch, right? And if you're getting up to like, you know, 85% of your max heart rate, 80, 85%, you're most likely going to be making lactate.

You can measure it, but like heart rate is a good way. Like if you're getting up to like 85%, so I wear my Apple Watch, right? And if you're getting up to like, you know, 85% of your max heart rate, 80, 85%, you're most likely going to be making lactate.

Yeah.

Yeah.

burns it burns does it burn like in the muscle group or more than the lungs i feel it in the muscle group when i'm doing when i'm doing things like body weight squats or biking or push-ups yeah i mean you feel it it feels heavy it feels like it hurts i mean even yeah you know doing body weight squats are great there's a study that came out i don't know it was like

burns it burns does it burn like in the muscle group or more than the lungs i feel it in the muscle group when i'm doing when i'm doing things like body weight squats or biking or push-ups yeah i mean you feel it it feels heavy it feels like it hurts i mean even yeah you know doing body weight squats are great there's a study that came out i don't know it was like

six months ago or something that showed doing 10 body weight squats every 45 minutes throughout like an eight-hour-ish workday was better for glucose regulation, so this is your blood sugar regulation, than a 30-minute walk. And I timed myself, it took me 27 seconds to do 10 bodyweight squats. So these are like exercise snacks, right? These are things that you do.