The INSANE Mitochondria, Glucose, & Heart Benefits of Vigorous Exercise | Dr. Rhonda Patrick

The exercise protocol used in the study gradually increased exercise intensity and frequency over two years, focusing on vigorous and high-intensity exercises like maximal steady-state exercise and the Norwegian 4x4 V2 Max training protocol.

Vigorous exercise, especially high-intensity interval training (HIIT), improves glucose control, insulin sensitivity, and muscle adaptations more efficiently and potently than continuous moderate-intensity workouts. HIIT enhances the muscle's ability to take up glucose and improves glucose transport capacity, impacting insulin sensitivity and blood glucose regulation.

Lactate, once considered a waste product, is now understood to act as a signaling molecule during exercise. It gets transported to various tissues where it's used for energy and signaling purposes. Higher lactate production during vigorous exercise stimulates the expression and activity of glucose transporters, improving glucose uptake and insulin sensitivity

Mitochondria play a crucial role in energy production, and aging leads to less efficient energy production. Vigorous exercise, particularly HIIT, stimulates mitochondrial biogenesis—the creation of new healthy mitochondria—which is essential for better energy production in muscles, the brain, and other organs.