Rhonda Patrick, Ph.D.

I've seen, and I know that there's been a couple of studies showing that vigorous intensity activity

You can do like 15 minutes of vigorous intensity activity, and that's equivalent to like 45 minutes of moderate intensity in terms of glucose regulation.

I would say there's even other studies out there showing like a 1 to 5 ratio as well.

But this study itself, if we're talking about outcome, not just biomarker data, we're talking about outcomes.

We're talking about new diagnosis of diabetes.

It suggested a 1 to 10 ratio, almost.

It was 9.4, but almost 1 to 10.

So I really do think that this confirms that, you know, obviously we've looked at a lot of biomarker data with these randomized controlled trials.

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.