Rhonda Patrick

I mean, it was less than a year ago that had compared doing 10 body weight squats to 30 minutes.

So the 10 body weight squats over the span of an eight hour work day, basically.

So you're doing it every 45 minutes.

So every 45 minutes, you do 10 body weight squats over eight hours.

And that was compared to a 30 minute continuous walk.

And the bodyweight squats were more potent at improving glucose clearance than the continuous walk.

Again, probably because lactate is being produced and you're engaging, like you're talking about the muscles are being engaged more robustly than perhaps a walk would do.

But also, Dr. Gvala talked about walking and continuous walking versus interval walking as well.

Right.

I like to do that again, like I mentioned with my hikes, you know, we'll stop and we'll do some interval sprints.

And of course, like throughout the day, it's nice.

We'll talk a little bit about exercise snacks, but that's another way to kind of break up the sedentary part of your day.

I want to shift gears and talk a little bit about I'll just talk briefly about brain health.

We cover a little bit in this guide as well.

And Dr. Gabal and I talked a little bit about this as well.

In fact, he just sent me a systematic analysis yesterday, a new study that came out on high-intensity interval training and how it improves brain-derived neurotrophic factor.

So brain-derived neurotrophic factor is a growth factor.

It's a neurotrophic factor.

It's produced in the body, in the muscle, but also in the brain.

In the brain, it plays a very important role for – it helps the growth of new neurons in certain parts of the brain, like the substantia nigra, for example, the hippocampus.