Dr. Rhonda Patrick

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.

It's a great way to break up your sedentary time. So when you're sitting in your office for hours at a time, you're sedentary. And it's interesting because There's been a lot of research that have come out over the past few years showing that being sedentary, I always used to think of being sedentary as like, you're not physically active. And sometimes I still use that word, you're sedentary.

It's a great way to break up your sedentary time. So when you're sitting in your office for hours at a time, you're sedentary. And it's interesting because There's been a lot of research that have come out over the past few years showing that being sedentary, I always used to think of being sedentary as like, you're not physically active. And sometimes I still use that word, you're sedentary.

It's true. When you're sedentary, you're not physically active. And that's typically when you're doing a study and you're categorizing someone in a group, right? But you can be sedentary and still be physically active. So like I do a lot of sitting when I'm at my computer, when I'm researching something, reading studies, you know, I'm at my computer or I'm doing a podcast, I'm sitting.

It's true. When you're sedentary, you're not physically active. And that's typically when you're doing a study and you're categorizing someone in a group, right? But you can be sedentary and still be physically active. So like I do a lot of sitting when I'm at my computer, when I'm researching something, reading studies, you know, I'm at my computer or I'm doing a podcast, I'm sitting.

I sit for multiple hours, right? That is sedentary time and that has been shown to be an independent risk factor for certain cancers. Wow. Meaning independent of your physical activity even.

I sit for multiple hours, right? That is sedentary time and that has been shown to be an independent risk factor for certain cancers. Wow. Meaning independent of your physical activity even.

which is interesting because it makes you think, wow, exercise, now getting up and doing a two minute, three minute, you do some high knees or you do some burpees or some squats or something where you're getting that physical activity, And you just do it for a couple of minutes and you break up your workday. What's really interesting is there's been studies showing that.

which is interesting because it makes you think, wow, exercise, now getting up and doing a two minute, three minute, you do some high knees or you do some burpees or some squats or something where you're getting that physical activity, And you just do it for a couple of minutes and you break up your workday. What's really interesting is there's been studies showing that.

There's exercise snacks in a structured way, like I just said, right? Where you're like, okay, I set a timer. Every 45 minutes, I'm going to get up and do 10 bodyweight squats. Okay, that's a structured exercise snack. Well, some people have unstructured exercise snacks. So let's say they work on the fourth floor of an office building. And they walk the stairs. They sprint the stairs. Ooh.

There's exercise snacks in a structured way, like I just said, right? Where you're like, okay, I set a timer. Every 45 minutes, I'm going to get up and do 10 bodyweight squats. Okay, that's a structured exercise snack. Well, some people have unstructured exercise snacks. So let's say they work on the fourth floor of an office building. And they walk the stairs. They sprint the stairs. Ooh.

They sprint the stairs. They get their heart rate up, right? Let's go. Yeah. So there's been large studies. Interesting.

They sprint the stairs. They get their heart rate up, right? Let's go. Yeah. So there's been large studies. Interesting.

Yeah. Yeah.

Yeah. Yeah.

No. It's still good to walk the stairs too, right? Okay, let me define sprint because if we're talking about a coach sprint, no. They're not doing what a coach sprint would be. What I mean is they're going fast, okay? They're running. Yeah, right, right. They're going faster than just walking. They're not sprinting in the coach sense of the word.

No. It's still good to walk the stairs too, right? Okay, let me define sprint because if we're talking about a coach sprint, no. They're not doing what a coach sprint would be. What I mean is they're going fast, okay? They're running. Yeah, right, right. They're going faster than just walking. They're not sprinting in the coach sense of the word.

Thank you for pointing that out because people might be like, Lana, you're crazy. They're not sprinting. No way. And you're right.

Thank you for pointing that out because people might be like, Lana, you're crazy. They're not sprinting. No way. And you're right.

As fast as they can up the stairs. And their heart rate's getting pretty high. And this has been measured because there's been large studies that have put accelerometers on people where they measure their heart rate. And they found that people that do anywhere from between two to six minutes of this sort of unstructured type of vigorous exercise, they have a 40% lower cancer-related mortality.