Rhonda Patrick, Ph.D.

Yeah, more emphasis on on vigorous, I think, too, as well.

Okay, so some of the other adaptations, let's talk about, you know, the type two diabetes, lowering the new diagnosis of type two diabetes was very profound, right here, we're talking about almost vigorous intensity was almost 10 times as effective, right?

That's big.

So why is that?

And again, that is something that I've talked about a lot, and I did a podcast, like a solo cast on vigorous intensity exercise, and talked about, you know, why vigorous intensity seems to be really key for improving metabolic health.

When, you know, when you are working harder, when you're working your muscles harder, when you're basically forcing your muscles to

produce energy quicker, what ends up happening is you're not using your mitochondria all the time.

You're going to be using your mitochondria, but you're sometimes going to be making energy without them as well.

And so you're going to be making something called lactate as a quote-unquote byproduct, which is not necessarily a byproduct.

It's an active metabolite.

And why is that important?

Because lactate is not only a metabolite, in some ways it actually acts as a hormone.

It is a signaling molecule that's signaling to other proteins, to other organs, to basically work harder and respond to this hard work that is going on, right?

So with improved insulin sensitivity, we do know that vigorous intensity exercise, for one, it does cause your muscles to contract, right?

So you can actually just in and of that of itself, if your muscles are contracting, you can basically cause 50 to 100 times more contractions than at rest.

That's a lot, right?

And that actually forces glucose to come into your muscles.

So your muscle is a big sink for glucose.

But your muscle also has to transport that glucose across it.

And that's where lactate comes in.