This 2-Minute "Snack" Improves Blood Glucose, Mitochondria, & Longevity
Вставка
- Опубліковано 29 кві 2024
- Incorporating high-intensity "exercise snacks" (1-2 minutes in duration, 3x daily) into your day has a whole host of benefits: improved glucose regulation, breaking up sedentary time (an independent risk factor for cancer), and reductions in all-cause & cardiovascular-related mortality.
In this video, Rhonda covers:
• Examples of exercise snacks
• Why performing exercise snacks before or after meals improves glucose regulation
• How vigorous exercise snacks increase mitochondrial biogenesis
• How ~1-2 minute exercise snacks performed 3x/day affect cause and cardiovascular-related mortality
• Why exercise snacks are a great way to break up sedentary time
Download the FREE 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com/
Watch the full episode: www.youtube.com/watch?v=Uttq6... - Наука та технологія
Download the FREE 9-page Cognitive Enhancement Blueprint:
bdnfprotocols.com/
HANDS down the BEST youtube channel
Thank you for your hard work
Delivery 11/10 (slides are informative and clear to a non-medical person)
Content 11/10
Audio and video 10/10
There should be a seminar on how to create videos based on your vids
I agree. I’m a big fan. REHIT (Reduced Exertion High Intensity Training) is a big deal.
Before meals I sprint towards the fridge.
lol
😂😂😂
@chetsunset I sprint after meals, I dine and dash before the check comes.
This vid title tricked me and I thought she was actually going to make some snacks. WTF.
In the military, I had a night class for about 4 months that ran from 7pm-3am as part of the training. We had a 10-minute break every hour, and to help stay awake a bunch of us would do a set of pushups, sit-ups or planks, squats, and pullups during that break every hour. I started doing about 20 pushups, 20 sit-ups / 30s planks, 20 squats, and as many pullups as possible in the beginning thinking I should definitely pace myself. By the end of that 4 months, I was doing 40 pushups, 40 sit-ups / 60s planks, 40 squats, and about 10 pullups every hour. So, that was 7 sets of all those, 5 days per week, and that was in addition to our unit PT days. The age ranges were 18-42 in the group, and everybody made similar progress. I was about 24-25 at the time, muscular and lean. Really blew my PT scores out of the water too, haha.
Water aerobics classes are phenomenal. Get a great workout and easy on joints for those of us 70+. Do what you can, but get up and do something.
I agree, I started water aerobics at 32, after knee surgery, and it was great.
It's amazing that HIIT and Long Slow Runs both will increase mitochondrial biogenesis.
I think you meant just HIIT.
@@katielowen No, I actually meant both. I'm a distance and ultra runner. LSD (Long slow days) have been used for decades by runners to develop mitochondria density. Kenyans and Ethiopians especially use this to great result. Tons of science studies with muscle biopsies to prove. Thanks though.
@jimoconnor8597 it makes sense. Both high intensity and endurance require higher energy demands, since mitochondria = ATP this does make sense in a physiological way.
What is runners high ?
@@terrywbreedlove You feel really good after you run, euphoric.
The nuance of '2-minute Snack' is memorable.
Needs no particular equipment. It could be walking up 6 or more flights of stairs, schlepping heavy but balanced packages in each arm, standing or walking for an hour or more, run without exhaustion.
->Don't be in paralysis, gaping at their device, like way too many sorts do !
Reinforcing that keynote as
Dr. Rhonda exhorts: Don't stand still !
I only saw " quick snack," and the word "improves" and clicked to watch. At first, 😅I was a little sad, but I learned something. 😂😂
lol, same!
Was hoping to learn that cashews or dark chocolate would lower blood glucose 😂
Wife and I run in place, do squats, swing arms and more while watching tv. It’s especially fun to jog in place and hop around during action scenes in movies.
How nice of you both.. I have need for a partner to motivate me for such.. n mine loves to snuggle with the cushion on the couch 🛋 so no motivation let alone join me
@@Vn-ye3kmJust start. In front of her! Hey, you might actually motivate HER, If you start having fun doing it! One way or the other, YOU WILL BE BETTER OFF! Just start (but still the wife cuddle time! 😁
If only there was some form of cardio specifically for couples...😅
@@Vn-ye3km Negotiate! Tell her that for every minute of high intensity exercise that she joins you for, you'll give her 4 snuggle minutes. She'll love that!
They had this figured out when they’d eat dinner and sprint out of the restaurant when the check came 😂
Haha that’s hilarious I should try that sometime
Rhonda, love your relentless research and devotion to healing humanity. Praying daily for you, your family and life's work!
This is great. I'm doing the right thing. 3..minute rounds muay thai kickboxing. 95 degrees outside.
Heart rate is off the charts..
Thanks for this. Really cool & inspiring clip. Love her enthusiasm ❤
My problem is that sweaty, winded up people is not socially acceptable in the typical sedentary workplaces, and thre aren't showers available either.
And I really sweat whenever I do any higher heart rate stuff: 3 minutes at moderate intensity becomes 30 minutes of unstoppable sweating for me.
Ppl will do anything to get in shape or they will do nothing to get in shape
Depends who challenges them and how. Like cats.
They have to figure it out on their own. We did.
@@psycold no people consume too much incorrect food etc to be able to think everyone need saving basically or at least a kick towards the truth otherwise its idiocracy
I'm not going to lie, I've only recently just realized. That just doing any kind of simple movements a day, can count as exercise.
I used to always think if I'm not doing anything intense or challenging. That I wasn't really doing anything to strengthen my body.
When I was breaking into the medical field, my first job was a telecommunications operator at a hospital.A total all day sit down switchboard.Operator job totally boring for me.Anyhow because I was always active. So my lunch and my 2 breaks Before & After work I do squats. Push-up dip's calf raises. I would go into the stairwell's and run up-and-down the stairs or walk around the campus that definitely offset sitting down all day. Then after work, I did at least an hour bike ride. And an hour walk plus lifting weights. Even though my job was sedentary I was pretty ripped
love this concept as it is just the best way to make up for times when life gets in the way. Also this regular movement is another way to link modern life to blue zone life - they dont sit around for hours and nor should we
Thanks!
That will explain why previous recommendations were to leave 1-3hrs after eating before exercise
@foundmyfitness
HANDS down the BEST youtube channel
Thank you for your hard work
Delivery 11/10 (slides are informative and clear to a non-medical person)
Content 11/10
Audio and video 10/10
There should be a seminar on how to create videos based on your vids
I have fibro and osteo arthritis/// don't I have to warm up to avoid injury???
Exercise snacks is a brilliant idea, thank you Dr. Rhonda for sharing another life changing hack. I do have a concern with people that might not workout frequent enough to do this movements without warming up correctly, are you at all concern with lack of warm up creating a negative impact about this idea?
Andrew Huberman presents this idea without needing to warm up
@@suzanneshort72You should always ask enough questions and not just take everything on face value.
I’m 64, and my kids still can’t keep up with me. I’ve never done warmups for anything.
Think of it this way. If a lion is coming after you? Do you have time for stretching.
@@billpetersen298 a) your kids must be in terrible shape, which is partly on you, b) there are no lions where you live
I offered a simple awareness and received an unexpected “should”.
I excel at sprinting to the fridge and restaurants now I know I need to do the same post meals :)
Rhonda gets the crowd going!
love exercise snack
i used to absolutely dominate the local hill doing hill sprints. I would go until I destroyed. Great for weight loss and immediately after the exercise the vibe was awesome and clarity of thought was great. This year though as I had a few kg to drop I tried doing a "minimum effective dose". Where I used to do ten hill sprints, I chopped it way back to 3 but I do it much more frequently , nearly every day. I seem to be getting all the benefits, but my sleep is not suffering, I feel absolutely awesome. 40 mins weights and a few hills job done.
I live on a slope, hills get to the point, and I sometimes throw a ten-foot fence post over my shoulder before I run up the mountain hill thing I live on. try a skipping rope, I tried one yesterday, first time in decades did 30 -40 minutes my lungs were singing like running up the hill even more perhaps, it's a new exercise for me and that could be why I am aching but still I am feeling today.
@@RUSSIAN_SPY_INC yeah that's true. I tried it a while back skipping was good. Barefoot skipping seemed very foot for foot strength too
I often want to burst into a sprint when I'm walking just to get somewhere faster and i also get a desire for higher exertion, but then I'd just look like an absolute nut. I'll stick to power walking everywhere.
I like the idea of these 'snacks'. But for years we've been told about the necessity of warming up. Can you please do a video on how to reconcile what I think might be contradictory advice? thx
What is high knees? What did you cut out? I don’t understand?
Jogging in place with emphasis on lifting each knee as high as possible.
So basically sweat, stink and requires a shower every time after doing this snack? How is this feasible?
I thought this was when you eat a bowl of popcorn 🍿 while on the exercise bike
😂
Bahahahah
This term 'exercise snacks' has been emerging in the bodybuilding community for the past couple years now.
'Feeder workouts' is another.
Like a notch above from a 'warmup' but not a full on exercise session.
I'm glad that others are noticing the validity behind this.
(By the way) The “Full Video” link in the description does not work
I thought this video was going to tell me about some delicious snacks...
I do HIIT exercises and I do the quick little fast moves daily. I am a long and lean feminine machine lol
Gawd! I love her information
And follow her protocols
Where can I fins her protocols?
Does spoon rowing count?
So exercise snacks improve vO2 max?
“Adds up…it’s beneficial”….IF the person is already fit enough to handle the HIIT. If not, if sedentary time has taken its toll, then it’s sudden CVD incident. The base training..zone 2 hours….must be there each year before jumping into this aggressive type of training.
try skipping rope I just about sht a lung re trying it again after 4ish decades. lol
How do you feel about taking creatine as a daily supplement?
@@peterminton8105
and 🤞hope that it's not b. s.
Creatine makes me fart
@@johnreidy2804 me too;
but with high energy! 🤠
We all love her, the chicks a legend
The Doctor.
How does that work if you do them BEFORE you eat?
Demand for energy (ATP)
What are you eating?
If Rhoda was my wife my cardio would be top tier
Glucose levels are "improved"? Does that mean it goes up? Or goes down?
Go down it never improves if it’s going up
That’s not Clickbait. Learn how to think.
Yep, click bait with the title
I thought she was going to talk about eating those flowers in the thumbnail 😢
Hibiscus! 🌺
just do a set of pull ups, push-ups, and jump squats right before every meal lol
Oreos? Who'd thunk?
Shes very clear its an "exercise snack" not food lol.😅
Ok, sex obviously doesn't count in the UK 😅😂🙃
Exercise snacks are not snacks there ... exercise, not as fun
These aren't the droid snacks your looking for.
Good info but I really dislike the term “exercise snack”
I'll give Rhonda a 2 minute snack
🐷
Seriously, you’re such a loser.
I think you might be over exaggerating your time
That’s hilarious. Lmao.
All you do is troll Dr. P and say gross stuff. That's creepy. Stalker
I came for the food..
Seriously though i get it but i can't be sweating throughout the day like that.
Who says you have to do it throughout the day?
Clickbait. No food here people. 😢
LMAO! missing the best stuff...get moving!
You really are slow😂
Good one!
But she is a snack.
@@EZLN2002 been on it for years.
😅keep your toddler grandchildren
She is quite out of her breath at the end....nice training
Imagine seeing a guy in suit sprinting up the stairs at your office 😂 truly unhinged behavior
LOLOLOLOL
Yea but it’s ok to be a fatass and eat donuts and candy in the office. Imagine that
When I worked in an office, wore dresses and high heels, I would run up a flight of stairs.
Not to mention against safety policy due to the increased risk of injury.
Exercise should promote balanced and fluid human movement. Many of the exercsue people are doing are the opposite of that and will only make theit muscle imbalances worse. Just focusing on increasing heart rate is not a gpod way to look at being active. It's better than doing nothing but will only cause you physical pain foen the road.
FALSE.
The problem with Rhonda’s recent approach is that she thinks that everyone is fit or healthy enough to exercise, where as most of people having sugar or diabetes are bit heavy, old, or having some sort mobility issues or injuries, or those who have long covid or other chronic health issues are NOT ABLE (HIIT) exercise.
Oh wow, a complainer. You can’t please everyone. 🙄
She has to explain scientific findings and concepts within an alloted time span. This is a live-talk. Not a recorded video in her house.
When there is a will, there is a way..excuse doesn't change anything.
1 or 2 mins exercise. Oh my goodness. What state are you in. Besides your problem is your problem. Rhonda is not the or a problem. Your own your life and so called problems. you are accountable.
You could try something easier. Walking. Body squats for example.
How about chair aerobics? Why don’t you try that.
She is being deceptive and trying to disguise exercise as snacks.
The word “snacks” is in quotes, which means the word is defined differently. I tend to believe because she used quotes, she is being honest, and not deceptive, in her presentation. Her idea is interesting I believe.
Sneaky. She got me with that title.
@@Lots3say ...but in context of a 2-Minute "Snack", well that sounds like a snack recipe that takes two minutes to make.
Also, words have common meanings and quotes or no quotes you don't get to define them differently without explaining your definition because that is being deceptive.
The term “snacks” is just stupid and annoying.
Her arms are flabby, trying to teach us about snacks😂
If you're going to have a thumbnail picture showing a person rowing, have it be someone who knows how to row correctly.
The management of this channel is so incompetent.
You must be miserable.
Her wardrobe makes me sad for her.
You sound like my narcissistic mother. It’s all about the looks.
@@KAT-dg6el It's a spectrum. If all you care about is how you look to the point of narcissism, that's a problem. If you totally give zero sh-ts and wear whatever Goodwill throws out, that's a problem.
The second most irrelevant thing I’ve read today.
Lmao
@@aaronsinspirationdaily4896 It's actually very relevant, because it shows you that you have zero sense of humor. Changing your diet, adding supplements or exercise and sticking with it, or whatever you are trying to improve about yourself will be impossible without rediscovering a sense of humor. Anxiety got you stuck in bad behaviors. To break that up: humor.
I just love talking heads trying to reinvent the wheel, she is only desperate to be a celebrity.