Rhonda Patrick, Ph.D.

We've had Marty Kabbalah on the podcast talking about, you know, tons of these, you know, trials showing that if you do high intensity interval training,

For volume matched, moderate intensity, continuous exercise, you will get improvements in insulin sensitivity and blood glucose regulation and a lot of different metabolic markers.

Again, volume matched.

It wasn't necessarily one to 10, but there were improvements, whether it was like a one to three, one to five, whatever it was, it was definitely for volume matched, it was better.

But we're talking about, again, even more than that, if we're looking at the actual...

Right, yeah.

And I also just want to add on to that a couple of things.

One, that makes a lot of sense to you, by the way, doing the exercise throughout the day and the fact that now there's this specific study that was published in Nature Communications did pick that up because of the accelerometer data.

But I do want to emphasize the lactate signaling here and just knowing that as you are getting that vigorous intensity exercise,

That is really like it's not just a muscle contractions, glucose in thing.

It's a glute for transporter where you're you are for a longer period of time throughout the day and perhaps even the next day somewhat.

But definitely for 24 hours, it's those transporters are active and ready.

And so I think that's another really just powerful thing.

effect of the intensity of exercise on top of the fact that we also know that when you engage in more vigorous intensity exercise, the lactate also signals to another protein called PGC1 alpha, which is responsible for the growth of new mitochondria.

This is mitochondrial biogenesis.

So this is happening in your muscle cells as well.

And this is improving metabolism of not just glucose, but, you know, other substrates like fatty acids as well.

And so I think there's this long-term effect.

And if we're looking at, you know, type 2 diabetes, we're not just looking at biomarkers.

Like, I don't know you necessarily would pick that up on biomarker data if you're just looking at blood glucose regulation or insulin sensitivity.