Dr. Rhonda Patrick

for sure and and buffering encountering those negative effects that stress does have because there's lots of things that are out of your control and You have to like you have to find a way to buffer that and exercise is one of those ways that does buffer it for sure something I wanted to talk about what you mentioned earlier from lack of sleep to also high intensity exercise or resistance training and

Yeah, so it depends on, you know, what a person is referring to when, like an average person is saying glucose spike. Probably they're talking about postprandial, maybe like after a meal. And so when you are training, those spikes are not going to be as high. Because, again, it goes down to what I already talked about.

Yeah, so it depends on, you know, what a person is referring to when, like an average person is saying glucose spike. Probably they're talking about postprandial, maybe like after a meal. And so when you are training, those spikes are not going to be as high. Because, again, it goes down to what I already talked about.

As soon as you get glucose into your body, it's going...it's shuttled into your muscle because for 48 hours, those glucose transporters, they're called GLUT4 transporters, they are ready. They're like this...just like this big open like sink that's like taking it in, taking it in. And anyone can wear a continuous glucose monitor and see that, right? That happens.

As soon as you get glucose into your body, it's going...it's shuttled into your muscle because for 48 hours, those glucose transporters, they're called GLUT4 transporters, they are ready. They're like this...just like this big open like sink that's like taking it in, taking it in. And anyone can wear a continuous glucose monitor and see that, right? That happens.

I would say the bigger concern isn't necessarily the spikes if you clear it pretty quickly. The bigger concern is the long-term glucose where it's just constantly around because this goes back to the heart stiffening with age I talked about. So what happens is that when you have glucose, that's continually around, let's say you're sedentary, you just never exercise.

I would say the bigger concern isn't necessarily the spikes if you clear it pretty quickly. The bigger concern is the long-term glucose where it's just constantly around because this goes back to the heart stiffening with age I talked about. So what happens is that when you have glucose, that's continually around, let's say you're sedentary, you just never exercise.

So, you know, your muscles aren't that responsive to the glucose. It might be taken up into your adipose tissue instead. Of course, you're going to gain more fat that way. But also, it might just sit around longer. And so, what happens when glucose sits around in your vascular system is it reacts with...it forms something called advanced glycation end products or AGES.

So, you know, your muscles aren't that responsive to the glucose. It might be taken up into your adipose tissue instead. Of course, you're going to gain more fat that way. But also, it might just sit around longer. And so, what happens when glucose sits around in your vascular system is it reacts with...it forms something called advanced glycation end products or AGES.

And they do age us, so it's easy to remember. And these react with DNA, proteins, collagen in our body. And what they do, the chemical reaction is called the Maillard reaction. And it cross-links collagen and stuff together. When it's collagen, collagen is there forever, right? So collagen is lining our blood vessels, it's lining our myocardium, our pericardium, right?

And they do age us, so it's easy to remember. And these react with DNA, proteins, collagen in our body. And what they do, the chemical reaction is called the Maillard reaction. And it cross-links collagen and stuff together. When it's collagen, collagen is there forever, right? So collagen is lining our blood vessels, it's lining our myocardium, our pericardium, right?

And when that collagen gets cross-linked, it gets stiff. it gets stiff. When it gets cross-linked in our vascular system, it gets stiff. That causes hypertension. It causes what's called vascular compliance to go down. And so you're basically stiffening your heart through glucose.

And when that collagen gets cross-linked, it gets stiff. it gets stiff. When it gets cross-linked in our vascular system, it gets stiff. That causes hypertension. It causes what's called vascular compliance to go down. And so you're basically stiffening your heart through glucose.

Yeah, it's really, okay. Being sedentary is really what's facilitating it in people. So diabetics have the worst of the worst because they have a hard time regulating their blood sugar. So they have the most advanced glycation end products and the most problems with this issue, unfortunately.

Yeah, it's really, okay. Being sedentary is really what's facilitating it in people. So diabetics have the worst of the worst because they have a hard time regulating their blood sugar. So they have the most advanced glycation end products and the most problems with this issue, unfortunately.

They're not disposing of the glucose correctly, right?

They're not disposing of the glucose correctly, right?

Every day adds up. It's cumulative, right? Exactly. So when you have a person that, let's say, is very physically active and they go eat a Twinkie, they're gonna get a little bit of glucose spike. It's not gonna be like the sedentary person that eats the Twinkie, right? Because again, it's going right into their muscle. It's like this pipeline right to the muscle.

Every day adds up. It's cumulative, right? Exactly. So when you have a person that, let's say, is very physically active and they go eat a Twinkie, they're gonna get a little bit of glucose spike. It's not gonna be like the sedentary person that eats the Twinkie, right? Because again, it's going right into their muscle. It's like this pipeline right to the muscle.

So exercise is really helping a lot with that. And it's not like, if you're getting the spike, everyone's kind of spikes after a meal, but if you do that, in fact, there's been studies showing that doing those exercise snacks we were talking about, if you time them around meals, most of the studies have been done with people that have metabolic syndrome or type 2 diabetes.