Dr. Vonda Wright

But now we have tools to offer you to take one step out of that situation.

And let's see how many more steps we can get you away from the situation to improve your health.

So this is where we really need to look at how we can use exercise and some environmental stress to create a really strong adaptive stress and a really strong recovery stress.

So if I go and I do some resistance training, some heavy lifting, I wanna create a stress on my body that's gonna then have a signaling cascade to repair the muscle in a stronger way than when I first went in.

Because lifting the muscle damages the muscle?

Yes, and it creates a series of feedback mechanisms that make it repair stronger than when you first went in.

So that's an adaptive stress.

And we're looking at what levels of stress we can put.

So it's a training stress or what levels of stress we can use through exercise to really, really create an environment that improves our health.

So if we talk about sprint interval training, the 30 seconds on and the two to three minute recovery, the reason why we want that super high end stress of our heart rate is

is it then creates eventual epigenetic change.

So it's that environment that's going to create a change within the muscle that's going to allow that GLUT4 protein that I mentioned earlier to open up and have glucose come in, reducing insulin resistance.

Also, with that really high, high heart rate, we're having a lot of stress on the muscle that's going to release some myokines, which are little hormone signals that then will go to the liver and say, wait a second, we don't need to store visceral fat.

We need to create non-esterified fatty acids, which can then go into our skeletal muscle to be used in the mitochondria as fuel.

So we want to have the stress that's strong enough to create these cascades of feedback mechanisms to improve our overall health.

If we stay in that moderate intensity zone, we aren't creating a strong enough stress to create that signaling.

What are we doing?

We are exacerbating inflammation.

We're exacerbating cortisol.

Now, cortisol isn't the demon, but when we have an elevation of it,