How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

[@FoundMyFitness]

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

[@civilapalyan6253]

"Exercise can forgive a lot sins" - This is so beautiful that it should be printed out. Thanks, Rhonda, awesome presentation!

[@mikezen99]

What words of inspiration! Love her!!!!

[@RamiroDinero]

Rhonda. Thank u for existing 🧬

[@LesGaminuscules]

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!

[@_Onlime]

I'm amazed we get access to this content for free, thank you!

[@kmaldon]

Crazy that this is dropped right after the contiguous interviews from Casey and Calley. Exactly what we need!

[@hondorama]

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,

[@roustabout4fun]

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~

[@lseh4720]

Rhonda. This is great. Would you do an exercise video and the world can exercise with you?

[@ithildiess9048]

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.

[@bmp713]

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.

[@Wheneverythingelseis]

Thanks!

[@FoundMyFitness]

Thank you!

[@adriadrien9145]

This video is a gold mine... Thank you very much !

[@RobbyStar1985]

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.

[@m.dharmendrasharma4797]

That's why I love to watch ur videos❤

[@creighton_pt]

Thanks

[@FoundMyFitness]

Thank you!

[@chukscarson6108]

Definitely a life changing lecture, am grateful 🙏

[@SF_Native]

I love you Rhonda! ☺️

[@outpt]

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.

[@Matty-fl2tu]

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

[@pabtorre]

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.

[@NoMusic-qn2ly]

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!

[@bepperson885]

I love Dr. Rhonda's exercise snacks! Thank you so much for all your work!

[@jahnwarnermedia]

so tasty

[@lesallison9047]

Thank you so much, Ronda. ✌️💚🙏 🇬🇧

[@peterazlac1739]

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.

[@Rover08]

13:13 HIIT Protocol Chart

[@crmartinez1971]

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?

[@henryw5762]

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.

[@AnisQiz]

Amazing, thank you Rhonda. That bit at the end was especially reassuring. So increasing VO2 max is not something women should consider?

[@alisaadat4474]

Wow,that is so easy and so beneficial..

[@balajprasanna]

Thank you so so much!! Grateful for this. 🙏

[@pavelsmith2267]

Circadian perception and knowledge of smart technology. 20:10 What can we do? Food ? Drugs? Sex? More sleep? 20:10 -Commish

[@davideylerYT]

Amazing - so much great information - thanks for sharing your wisdom!

[@pavelsmith2267]

Transporters are the calcite basis for metabolic disintegration. -Commish 7:13

[@pavelsmith2267]

Diet, calories and the law of averages. 28:44

[@pavelsmith2267]

Insulin and pressurized environments? 44:00

[@melissaebbert3844]

Thanks for all the good info!! Love the squats on stage in a dress! 😂❤❤

[@Casa.Matriz]

regarding the restricted eating times/fasting... would it be the same recommendation for women as well?

[@pavelsmith2267]

Caloric content and universal events. This is one of the celestial bodies. 27:12 -Commish

[@JayEs31]

Rhonda - does an EMOM workout with 30seconds on/30 rest count as HIIT?

[@richardmiddleton7770]

Well that would be HIT not HIIT. HIIT requires much higher intensity but much more rest, like 30s on, 3-5 minutes rest.

[@DoctorJanakaWannaku]

Great stuff

[@Troy1g]

Thank you!

[@me-ib2zb]

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.

[@JohanHarmide]

Such a Gem!

[@rocioquintero7483]

thank you!

[@ranjitrath9788]

How many times you suggest to do HIIT protocol of 1x1 for 20 mins weekly for metabolic improvement ? It’s really Hard

[@LauMarLi]

Can we can a kind soul to provide time stamps? Thanks

[@FoundMyFitnessClips]

They're in the description and pinned comment

[@alexcampack]

Very good

[@Dexxx5757]

The Complete Package I've been Looking for, Eat, Sleep n Pump😂, Thanks Ms Rhonda

[@backfru]

We all do that after watching her videos

[@credterfe]

多謝！

[@FoundMyFitness]

Thank you!

[@danielteubert3305]

Your'e the best!

[@pavelsmith2267]

Hyperbaric tension disorder? A social security media app for unification amongst those who have similar afflictions. Global unification. 44:55 -Commish

[@michelle4688]

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?

[@pavelsmith2267]

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

[@pavelsmith2267]

Hyper training is the attempt to attain Olympic Level Methodology and Physique/Mentality. 35:46 -Commish

[@pavelsmith2267]

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

[@Practitionher]

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.

[@skaterdude14b]

i emailed dr axel montagne & he said the same thing - 1 min intense 3x/day

[@crmartinez1971]

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?

[@georgeduncan341]

Indeed circulatory friction yields NO2 stimulates mitophagy maints heart mitochondris

[@masoncdyer]

Actually- I ain’t no scientist, but I believe it’s because the shear mechanical stress from pumping blood through your body actually structurally compromises cancer cells

[@masoncdyer]

Oh- wait, someone already said this

[@georgeduncan341]

Cant wait for your hologram😅

[@mrcadoia]

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.

[@lodixe5947]

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 ❤

[@omni1562]

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]

Fasting is fine! What are you talking about?

[@omni1562]

@@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

[@Candy_labra1111]

@@omni1562 oh shivers that’s no good. How long is too long?

[@Candy_labra1111]

@@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.

[@lenarael]

"Mitochonria" is plural.

[@georgeduncan341]

😂🎉🎉❤😅Thank you sooopoo much gratitude love appreciatoon

[@meklitnew]

“Bed is for sleep only” 😊

[@nicserbo2689]

kuku grizzly can do it at intensity

[@345kobi]

27:00

[@karinrush3755]

😢😢😢😢😢🎉😢😢😢😮😢😮😮😢🎉 1:45 😢

[@adeadcrab]

god i love her

[@Dizzerlusion]

Air squats in a dress on stage lol

[@mariabuechler4137]

Shows how dedicated Rhonda is.

[@MrMegaTimmi]

18:49

[@RossDaunis]

❤️‍🔥💪

[@4ksandknives]

Caution: Went too hard, got rhabdo

[@GSmith215]

Buy a bike. Get it dirty. Live longer

[@karinrush3755]

😮

[@karinrush3755]

😅😅

[@magicf7076]

She emphasis way too much on HIIT.

[@shadowbanned4606]

Do homeless people follow Circadian timed eating and sleep?

[@dkassir7488]

10 bodyweight squats ..."every 45 minutes"? I couldn't be that obsessive.

[@shadowbanned4606]

multiple shifts, night shifts and Circadian... sure buddy.

[@TimKennedysLeftNut]

Main takeaway: They finally stopped calling eating “feeding”

[@mongo80811]

Thanks!

[@FoundMyFitness]

Thank you!

[@mongo80811]

@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!! 💪🤙🏻