The the idea here is that when you're

sitting for in fact it's six hours or

more, when you're sitting sitting down

for that length of time, you have an

independent risk factor for some

diseases, particularly cancer. So, I

know that you're very obviously very

interested in cancer because you're a

cancer survivor and and we all should be

interested in cancer because cancer is

terrible to have to deal with it and

really the best thing you can do is try

as much as you can to prevent it. And so

exercise snacks are a great way to break

up sedentary time. And as you mentioned,

they're so easy to do. What is an

exercise snack? It has to be at least

about a minute in in in leng in time, I

would say. Um, now you're doing 10 body

weight squats. Probably doesn't take you

a minute. Probably more like 30 30

seconds or something. Yeah.

>> But, um, traditionally, it's about a

minute, but you're doing them on the

hour. And so they can be body weightight

squats, they can be like high knees,

they can be jumping jacks, burpees,

anything that's getting your heart rate

up is is the point. And um there have

been now a lot of studies on these

exercise snacks. So what I just talked

about was these structured kind of

snacks that we do to help break up our

sedentary time. Well, there's also what

are called unstructured exercise snacks.

They're also the name for them is a

Vilpa vip la. Vigorous intermittent

lifestyle physical activity. This kind

of exercise snack is a situation where

people are taking advantage of everyday

life to kind of get their heart rate up.

So they're going to take the stairs

instead of the elevator. They're going

to sprint up the stairs. They're going

to walk to work or bike to work rather

than take their car. They're going to,

you know, they're running around

sprinting with their kids or grandkids

or their new puppy, right? So you're

taking these moments in life to just get

your heart rate up, but you're just

doing it as part of your life. It's not

like a I'm going to do bodyweight squats

sort of structured snack, right? So

these Vilpa studies, and there have been

quite a few of them that have come out

um published in very high impact

scientific journals, very high quality,

people are wearing these accelerometers

around their wrist. So these

accelerometers are measuring people's

movement. It's it's a empirical data

rather than the old way of oh can how

much did you exercise the last week and

then you take that week and try to like

expand it for like years. It's like that

doesn't really work well. Um so it's a

it's a it's a much stronger source of

data because you're measuring something.

>> And so um what has been found from

multiple studies now is that people I'm

going to give you the robust numbers

because they're so mind-blowing.

people that are doing three minutes of

this intense sort of exercise. So that

would probably be more like they're

sprinting up the stairs, you know,

something that's going to take about

three minutes and they do it three times

a day. So a total of 9 minutes a day of

these sort of moments of getting your

heart rate up, you know, throughout

throughout the day. um those individuals

have a 40% lower cancer related

mortality, 40% lower all-c cause

mortality, 50% lower cardiovascular

related mortality than people that are

not doing those exercise snacks. And

this is even in people that don't

identify themselves as being exercisers

because they don't go to the gym.

They're like, "No, I don't work out."

But they don't realize that these

moments that they're sprinting up the

stairs, they're taking the stairs and

they're walk that counts. It counts. And

so very very robust data there. Um you

can also get benefits with doing less

than nine minutes. I like the three

minute intervals three times a day

because boy 40 that's so robust you know

I mean that's a big those are big

numbers here. That's a big difference.

>> And Dr. Rhonda the calorie burn I'm

sorry I didn't mean to interrupt you but

the calorie burn you know you may say

like oh what does that burn 10 extra

calories 15? That's not the point. Over

the course of a year where a pound of

fat is what, 3,500 calories? Am I right?

You you could burn two or three pounds

of fat. You ever see two or three pounds

of fat? I mean, these are real numbers

over time for such an almost painless

intervention.

>> Yes. I'm so glad you brought this up,

Dan, because there was just a recent

study in the last six months or so that

looked, you know, these exercise

guidelines that we have, 150 minutes a

week of moderate intensity exercise, 150

minutes to 300 minutes a week of

moderate intensity exercise or 75

minutes to 150 minutes of vigorous,

right, exercise. This 2:1 ratio, it's

like, okay, if you're going harder, you

you can half the amount of exercise

you're doing. Do you ever wonder where

that number where that ratio came from?

It came from calorie burn because you

burn twice as many calories from doing

more higher intensity exercise than you

do for moderate intensity. That doesn't

come from looking at outcomes like death

from cancer, death from cardiovascular

disease, you know, death from

respiratory disease. Um, that is

important because this new study that

came out which actually measured again

they used accelerometers and actually

measured people's physical activities

and then they looked at outcomes. It

turns out that these these vigorous

moments that you're doing and they add

up are so much more powerful. So for

every one minute of like vigorous

intensity exercise,

I should define that because um in this

specific study, vigorous intensity

exercise was really exercise that you

had intention. So, jogging, running,

biking, swimming, that um those

sprinting moments that we're talking

about, playing with your your kids or

your puppy, sprinting up the stairs,

those moments were all vigorous.

>> Moderate intensity would be walking. It

would be maybe doing some housework. Um

you know, you're not getting you're

getting you're you're getting your heart

rate up a little bit, but not that much,

right? So for every one minute of

vigorous intensity exercise, you had to

do four minutes of moderate intensity

exercise to get the same mortality

reduction in all cause mortality.

>> For every 1 minute of vigorous intensity

exercise, you had to do eight minutes of

moderate intensity exercise to get the

same reduction in cardiovascular related

mortality and heart attacks and strokes.

For every one minute of vigorous

intensity exercise, you had to do 10

minutes of moderate intensity exercise

to get the same effects on reducing type

two diabetes incidents. And this goes on

and on, I think, you know, and then if

you get to the light exercise, that was

like a ridic it's ridicul you had to do

like like 200 minutes. It's ridiculous

for every one minute. So the point here

is that, you know, I think that we're

under appreciating the, you know, the

the health benefits of vigorous

intensity exercise. And the and the

study also showed that it didn't have to

be like 30 minutes straight. It could

be, you know, a minute here, it could be

3 minutes there. It adds up and that you

should be counting those moments. And I

agree like the exercise snacks, I also

do them. I break up my day with them. I

feel good. You're getting blood flow to

the brain. I mean that like immediate

it's immediate mood booster. It's

immediate like wake up. You're talking

about the cold plunge. This also is

another for me important lifestyle hack

to just like help improve my mood to

help get me that energy. Like it's like

all you have to do is

>> I don't do anything with that. When I

was at the FBI, I did not go into a

single meeting before doing air squads.

I don't think anybody has said that on

the show before, but I don't do it. And

it's interesting just to prove to you

like I I follow your clips everywhere.

Even when you do guest hits on other

people's shows, I don't know where I

think you were on Diary of a CEO, maybe

it was. I'm I'm not really sure, but the

host had said to you, "Hey, I just saw

you doing 10 air squats before you came

on the air and you're like, "Yeah, I

don't do the show without it." I

thought, "Wow, that's me. I do that,

too." Like, I stole that from you. And

it totally works. It gets the it gets

your brain into like focus mode rather

than like lolly gag and uh you know,

kind of mode right away.

>> For sure. Yeah. I do not I I absolutely

have to do a workout no matter what.

Even if it's only like a quick, you

know, few minutes before I before I need

my brain to be on on for a podcast or a

presentation or anything. It's it's

essential. I I I will my I no

compromises