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 every 45 minutes is more powerful at improving glucose homeostasis than a 30-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~
Yes please. My brain is atrophying just from the amount of information. Short concise exercise video would work for me as a summary. I dont need to understand why. I'll just do it. I know rhonda Patricks research insights has been nothing but valuable information so far.
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.
As a rower I'm gonna go with steady state cardio, I was doing HIIT with a 30+ stroke rate for an hour but then needing 2 days off to recover, now I've took it down between 26-28 for the hour and feel great to do it everyday and still having energy throughout the day to do other light activities, my resting heart is down to 42 where as when I needed alot of recovery time it was between 46-48, but that's probably also due to causing inflammation, muscle soreness and becoming more dehydrated, over exerting and putting to much stress on the heart
As a cyclist , I've been wondering how to reconcile this video with other content from Stephen Seiller and the whole 80/20 ... My guess is that HIIT is best if you're not doing much volume anyway since you have so much recovery time... Once you start getting competitive and pushing the limits of recovery 80 20 is the way to go. Would be awesome to get Rhonda & Stephen talking together about this.
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!
An interesting informative video except that you talk about sleep time as if it involves only one factor yet we know their are four factors in sleep apart from total time in bed. These are Deep sleep, Resting light sleep, REM sleep and time awake or the time before the first sleep cycle cuts in. Which of these are important in terms of the responses you have discussed and how important is a consistent sleep patter.
Hello Rhonda! Thank you for all this great information. I am looking at the Conventional workout. I have a question: The Conventional goes for 10 rounds. Does your initial workout, 60 and 90 off, also go for a 10-round series? I am a Male, 71, with Cardio issues and an AF, but my Doctor tells me 120 to 130BPM is the top level for me. I have been overstressed and overweight my whole life, but since retirement, I have been trying to extend my days on this side with Ketovore, and Exercise.
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?
Hyperbaric tension disorder? A social security media app for unification amongst those who have similar afflictions. Global unification. 44:55 -Commish
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?
Yeast, mitochondria and calories. Different heat for various diets. So different heats from various diets. Different calories cannot disintegrate the same way. This is muscle dystopia. Mitochondrial mitigation and poor digestion. 10:49 -Commish
19:15 people didn't always know what Yoga meant. Hyper work out enthusiast seems to have assimilated some of that same scorn. Is hyper work out bhakti? -Commish
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.
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 ❤
I'm just afraid that if i practice vigourous exercice, we'll learn in 10 years that it increases stroke chance. Just as they changed their stance on intermittent fasting, which i did religiously for 10 years because back then, Rhonda taught it's healthy
@@Candy_labra1111 it's fine in the sense that it will kill you. But people who used to push it has like rhonda and Peter Attia are now saying that because of the length of time your body goes without protein, in the long run, you lose more and more muscle, which is bad, especially and you grow older and older and can't make up this muscle debt with resistance training
@@omni1562 also dr mindy pelz the big fasting lady has been recommending this product lmnt which I spent hundreds on but started getting really sick from. Turns out they weren’t disclosing it was full of maltodextrin. So I was going days without eating but having these really sugary drinks.
@FoundMyFitness I'm highly confident I'll live till at least 122 yrs because of the anti-aging information I've learned from you! THANKS A MILLION Dr. PATRICK!! 💪🤙🏻
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 every 45 minutes is more powerful at improving glucose homeostasis than a 30-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
"Exercise can forgive a lot sins" - This is so beautiful that it should be printed out. Thanks, Rhonda, awesome presentation!
What words of inspiration! Love her!!!!
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?
Yes please. My brain is atrophying just from the amount of information.
Short concise exercise video would work for me as a summary. I dont need to understand why. I'll just do it. I know rhonda Patricks research insights has been nothing but valuable information so far.
Excellentful presentations, Rhonda! Clear and concise. Thank you for the nutritional info! I’ll be exercise snacking!!
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.
This video is a gold mine... Thank you very much !
Thanks!
Thank you!
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.
Thanks
Thank you!
That's why I love to watch ur videos❤
Definitely a life changing lecture, am grateful 🙏
I love you Rhonda! ☺️
Thank you so much, Ronda. ✌️💚🙏 🇬🇧
I love Dr. Rhonda's exercise snacks! Thank you so much for all your work!
so tasty
Great stuff
Glad I took the time to LISTEN to the full presentation. I’m a diabetic I and will chew on these words you have presented in this lecture.
Thanks for all the good info!! Love the squats on stage in a dress! 😂❤❤
Has Dr. Rhondda recommended any HIIT youtube channels to follow along with the exercise routine?
Amazing - so much great information - thanks for sharing your wisdom!
As a rower I'm gonna go with steady state cardio, I was doing HIIT with a 30+ stroke rate for an hour but then needing 2 days off to recover, now I've took it down between 26-28 for the hour and feel great to do it everyday and still having energy throughout the day to do other light activities, my resting heart is down to 42 where as when I needed alot of recovery time it was between 46-48, but that's probably also due to causing inflammation, muscle soreness and becoming more dehydrated, over exerting and putting to much stress on the heart
As a cyclist , I've been wondering how to reconcile this video with other content from Stephen Seiller and the whole 80/20 ... My guess is that HIIT is best if you're not doing much volume anyway since you have so much recovery time... Once you start getting competitive and pushing the limits of recovery 80 20 is the way to go.
Would be awesome to get Rhonda & Stephen talking together about this.
Wow,that is so easy and so beneficial..
13:13 HIIT Protocol Chart
Thank you so so much!! Grateful for this. 🙏
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!
An interesting informative video except that you talk about sleep time as if it involves only one factor yet we know their are four factors in sleep apart from total time in bed. These are Deep sleep, Resting light sleep, REM sleep and time awake or the time before the first sleep cycle cuts in. Which of these are important in terms of the responses you have discussed and how important is a consistent sleep patter.
Thank you!
Such a Gem!
Hello Rhonda! Thank you for all this great information. I am looking at the Conventional workout. I have a question: The Conventional goes for 10 rounds. Does your initial workout, 60 and 90 off, also go for a 10-round series? I am a Male, 71, with Cardio issues and an AF, but my Doctor tells me 120 to 130BPM is the top level for me. I have been overstressed and overweight my whole life, but since retirement, I have been trying to extend my days on this side with Ketovore, and Exercise.
Amazing, thank you Rhonda. That bit at the end was especially reassuring.
So increasing VO2 max is not something women should consider?
thank you!
Very good
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.
Circadian perception and knowledge of smart technology. 20:10
What can we do? Food ? Drugs? Sex? More sleep? 20:10
-Commish
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?
Transporters are the calcite basis for metabolic disintegration. -Commish 7:13
Diet, calories and the law of averages. 28:44
多謝！
Thank you!
Your'e the best!
Caloric content and universal events. This is one of the celestial bodies. 27:12 -Commish
regarding the restricted eating times/fasting... would it be the same recommendation for women as well?
Insulin and pressurized environments? 44:00
The Complete Package I've been Looking for, Eat, Sleep n Pump😂, Thanks Ms Rhonda
We all do that after watching her videos
How many times you suggest to do HIIT protocol of 1x1 for 20 mins weekly for metabolic improvement ? It’s really Hard
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.
Hyperbaric tension disorder? A social security media app for unification amongst those who have similar afflictions. Global unification. 44:55 -Commish
Can we can a kind soul to provide time stamps? Thanks
They're in the description and pinned comment
Hyper training is the attempt to attain Olympic Level Methodology and Physique/Mentality. 35:46 -Commish
Cant wait for your hologram😅
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?
27:00
Yeast, mitochondria and calories.
Different heat for various diets. So different heats from various diets. Different calories cannot disintegrate the same way. This is muscle dystopia. Mitochondrial mitigation and poor digestion. 10:49
-Commish
"Mitochonria" is plural.
19:15 people didn't always know what Yoga meant. Hyper work out enthusiast seems to have assimilated some of that same scorn.
Is hyper work out bhakti?
-Commish
😂🎉🎉❤😅Thank you sooopoo much gratitude love appreciatoon
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.
18:49
kuku grizzly can do it at intensity
❤️🔥💪
😢😢😢😢😢🎉😢😢😢😮😢😮😮😢🎉 1:45 😢
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 ❤
Main takeaway: They finally stopped calling eating “feeding”
“Bed is for sleep only” 😊
I'm just afraid that if i practice vigourous exercice, we'll learn in 10 years that it increases stroke chance. Just as they changed their stance on intermittent fasting, which i did religiously for 10 years because back then, Rhonda taught it's healthy
Fasting is fine! What are you talking about?
@@Candy_labra1111 it's fine in the sense that it will kill you. But people who used to push it has like rhonda and Peter Attia are now saying that because of the length of time your body goes without protein, in the long run, you lose more and more muscle, which is bad, especially and you grow older and older and can't make up this muscle debt with resistance training
@@omni1562 oh shivers that’s no good. How long is too long?
@@omni1562 also dr mindy pelz the big fasting lady has been recommending this product lmnt which I spent hundreds on but started getting really sick from. Turns out they weren’t disclosing it was full of maltodextrin. So I was going days without eating but having these really sugary drinks.
god i love her
Air squats in a dress on stage lol
Shows how dedicated Rhonda is.
Caution: Went too hard, got rhabdo
😮
Buy a bike. Get it dirty. Live longer
😅😅
rhonda you are so beautiful
She emphasis way too much on HIIT.
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!
Thank you!
@FoundMyFitness I'm highly confident I'll live till at least 122 yrs because of the anti-aging information I've learned from you! THANKS A MILLION Dr. PATRICK!! 💪🤙🏻
Thanks!