Get my free fish oil supplementation guide: fmfomega3guide.com/ Timestamps I think you’ll love: (00:01:31) Why HIIT outshines moderate-intensity exercise for improving metabolic health (00:03:52) How lactate accumulation from higher training intensity benefits glucose homeostasis (00:06:39) The optimal HIIT conditions for improving body composition (00:07:42) How vigorous exercise boosts mitochondrial repair through mitophagy (00:13:15) Evidence-based HIIT protocols (Tabata, Wingate, 1-minute on/1-minute off, and Norwegian 4x4) (00:15:16) Just 10 reps of this exercise are more powerful at improving glucose homeostasis than a 45-minute walk (00:15:48) How to improve postprandial glucose regulation with "exercise snacks" (00:23:04) Why it's beneficial to time meals with melatonin release (00:24:42) Can high-normal glucose levels shrink your hippocampus? (00:31:52) How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes (00:42:43) Why just 1 hour of extra sleep might help you lose weight (00:47:59) How to ameliorate the increased mortality risk associated with sleeping less than 7 hours a night
Thank you Dr. Patrick.. valuable info. In my 60s I try to do a little HIIT every other day on the elliptical. Now I am down to just 3 bursts in a 30 minute period. I just push to exhaustion about 30seconds. I always feel that brain calming ease afterward that last into the next day. Grateful to have this new science..thank you!
This is awesome!!! Thanks Dr Rhonda. I love doing HIIT but sometimes the Norwegian 4x4 is hard to get started. 1-2 minutes X3, I can definitely handle. this is very useful. thanks,
I will watch and digest it later today. In an ideal world, this information should be introduced into our education system starting in high school and then all the way to senior centers. I feel like I just had a medical examination and was given the solutions. Quit interesting, to say the least! I expect I will review this 2 or 3 times a year~
Do you think doing one of the HIIT protocols, say Conventional Protocol with Barbell power clean can have other benefits than for example running? Thanks for the information!
Doing several minutes of air squats is one of the best things you can do after long periods of sitting. Skier swings are even better which also uses arms for a quick full body workout.
Excellent and so helpful! I will incorporate these now! Does anyone know if Dr. P talks about the needed frequency of such interventions? For example, if I have my last meal 3hr before bedtime for 1 day, is there an immediate benefit, and also, if I do this for one week straight, hypothetically, and then miss one night due to a social event, does it undo the progress? Can I still benefit if I pick it up again the next day?
Great one! I love these!informative, I occasionally take acetyle carnitine for the mitochondria, I feel it gives me energy and perhaps some other benefits but take with caution start with low dose.
Regarding the 7 hr threshold. Does that have to be 7 hrs solid straight sleep? What if your sleep is interrupted? I have joint pain that wakes me thru the night. All night I wake up and shift my position, completely turning myself around, ect to try to work around a painful joint. The clock says I was in bed "sleeping" about 7.5 hours. But I was conscious enough to remember turning and adjusting my position multiple times a night during that 7 hour period. Does that mean I am still going to have the negative effects of have LESS that 7 because I was not completely asleep the whole 7 hours?
Olalala j'ai entendu programme rosacée / rougeurs avec le Ziip !!! Je suis surexcitée ! Je l'ai acheté il y a des mois avec ton code ( j'ai pris le gel basique pour ne pas prendre de risque) et je ne l'ai utilisé qu'une fois, car trop peur de faire une bêtise avec ma rosacée 😢, trop hâte! Merci ❤
WOW 1-2 minutes of HIIT, 3X a day seems so little . How does it reduce cancer risk and cardiovascular risks by 50% ? 🤔 My fave HIIT is Fartleks. Run , walk , run , walk.
Based on other research I remember seeing, it may have to do with the shearing force of the blood flow that can shear off or remove cancer or damaged cells throughout the body before they have chance to really take, grow, and spread. Something along those lines?
And there you have it. The cure for diabetes. btw I just did 1 min of body weight squats...... Rhonda made it look easier than it actually is haha. Ill be doing these 3-5 times a day now. I think it gets easier over time. I hope haha.
![[DRIP] ‘CLIK CLAK’ PREVIEW](http://i.ytimg.com/vi/bcxkcOSbpac/mqdefault.jpg)
Get my free fish oil supplementation guide: fmfomega3guide.com/
Timestamps I think you’ll love:
(00:01:31) Why HIIT outshines moderate-intensity exercise for improving metabolic health
(00:03:52) How lactate accumulation from higher training intensity benefits glucose homeostasis
(00:06:39) The optimal HIIT conditions for improving body composition
(00:07:42) How vigorous exercise boosts mitochondrial repair through mitophagy
(00:13:15) Evidence-based HIIT protocols (Tabata, Wingate, 1-minute on/1-minute off, and Norwegian 4x4)
(00:15:16) Just 10 reps of this exercise are more powerful at improving glucose homeostasis than a 45-minute walk
(00:15:48) How to improve postprandial glucose regulation with "exercise snacks"
(00:23:04) Why it's beneficial to time meals with melatonin release
(00:24:42) Can high-normal glucose levels shrink your hippocampus?
(00:31:52) How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes
(00:42:43) Why just 1 hour of extra sleep might help you lose weight
(00:47:59) How to ameliorate the increased mortality risk associated with sleeping less than 7 hours a night
Rhonda. Thank u for existing 🧬
Crazy that this is dropped right after the contiguous interviews from Casey and Calley. Exactly what we need!
Thank you Dr. Patrick.. valuable info. In my 60s I try to do a little HIIT every other day on the elliptical. Now I am down to just 3 bursts in a 30 minute period. I just push to exhaustion about 30seconds. I always feel that brain calming ease afterward that last into the next day. Grateful to have this new science..thank you!
I'm amazed we get access to this content for free, thank you!
This is awesome!!! Thanks Dr Rhonda. I love doing HIIT but sometimes the Norwegian 4x4 is hard to get started. 1-2 minutes X3, I can definitely handle. this is very useful. thanks,
I will watch and digest it later today. In an ideal world, this information should be introduced into our education system starting in high school and then all the way to senior centers.
I feel like I just had a medical examination and was given the solutions. Quit interesting, to say the least! I expect I will review this 2 or 3 times a year~
Rhonda. This is great. Would you do an exercise video and the world can exercise with you?
I love you Rhonda! ☺️
I love Dr. Rhonda's exercise snacks! Thank you so much for all your work!
so tasty
Amen! Lots of good information. I remember seeing this lady on the Joe Rogan podcast. A wealth of knowledge for health. Thanks and God bless.
Amazing, thank you Rhonda. That bit at the end was especially reassuring.
So increasing VO2 max is not something women should consider?
Amazing - so much great information - thanks for sharing your wisdom!
Great stuff
Thank you so much, Ronda. ✌️💚🙏 🇬🇧
Do you think doing one of the HIIT protocols, say Conventional Protocol with Barbell power clean can have other benefits than for example running?
Thanks for the information!
Doing several minutes of air squats is one of the best things you can do after long periods of sitting.
Skier swings are even better which also uses arms for a quick full body workout.
Excellent and so helpful! I will incorporate these now! Does anyone know if Dr. P talks about the needed frequency of such interventions? For example, if I have my last meal 3hr before bedtime for 1 day, is there an immediate benefit, and also, if I do this for one week straight, hypothetically, and then miss one night due to a social event, does it undo the progress? Can I still benefit if I pick it up again the next day?
Great one! I love these!informative, I occasionally take acetyle carnitine for the mitochondria, I feel it gives me energy and perhaps some other benefits but take with caution start with low dose.
Thanks for all the good info!! Love the squats on stage in a dress! 😂❤❤
Such a Gem!
regarding the restricted eating times/fasting... would it be the same recommendation for women as well?
Regarding the 7 hr threshold. Does that have to be 7 hrs solid straight sleep? What if your sleep is interrupted? I have joint pain that wakes me thru the night. All night I wake up and shift my position, completely turning myself around, ect to try to work around a painful joint. The clock says I was in bed "sleeping" about 7.5 hours. But I was conscious enough to remember turning and adjusting my position multiple times a night during that 7 hour period. Does that mean I am still going to have the negative effects of have LESS that 7 because I was not completely asleep the whole 7 hours?
Yes, unfortunately so
The Complete Package I've been Looking for, Eat, Sleep n Pump😂, Thanks Ms Rhonda
We all do that after watching her videos
Your'e the best!
Thank you!
Rhonda - does an EMOM workout with 30seconds on/30 rest count as HIIT?
Well that would be HIT not HIIT. HIIT requires much higher intensity but much more rest, like 30s on, 3-5 minutes rest.
Thanks!
Olalala j'ai entendu programme rosacée / rougeurs avec le Ziip !!! Je suis surexcitée ! Je l'ai acheté il y a des mois avec ton code ( j'ai pris le gel basique pour ne pas prendre de risque) et je ne l'ai utilisé qu'une fois, car trop peur de faire une bêtise avec ma rosacée 😢, trop hâte! Merci ❤
❤️🔥💪
Can we can a kind soul to provide time stamps? Thanks
They're in the description and pinned comment
Thanks
Cant wait for your hologram😅
WOW 1-2 minutes of HIIT, 3X a day seems so little . How does it reduce cancer risk and cardiovascular risks by 50% ? 🤔
My fave HIIT is Fartleks. Run , walk , run , walk.
i emailed dr axel montagne & he said the same thing - 1 min intense 3x/day
Based on other research I remember seeing, it may have to do with the shearing force of the blood flow that can shear off or remove cancer or damaged cells throughout the body before they have chance to really take, grow, and spread. Something along those lines?
Indeed circulatory friction yields NO2 stimulates mitophagy maints heart mitochondris
13:13 HIIT Protocol Chart
And there you have it. The cure for diabetes. btw I just did 1 min of body weight squats...... Rhonda made it look easier than it actually is haha. Ill be doing these 3-5 times a day now. I think it gets easier over time. I hope haha.
😂🎉🎉❤😅Thank you sooopoo much gratitude love appreciatoon
"Mitochonria" is plural.
god i love her
Caution: Went too hard, got rhabdo
多謝！
Buy a bike. Get it dirty. Live longer
😢😢😢😢😢🎉😢😢😢😮😢😮😮😢🎉 1:45 😢
😮
😅😅
10 bodyweight squats ..."every 45 minutes"?
I couldn't be that obsessive.
Do homeless people follow Circadian timed eating and sleep?
multiple shifts, night shifts and Circadian... sure buddy.
Thanks!