2-min "Exercise Snacks" to Improve Blood Glucose, Metabolism & Longevity with JJ Virgin

Hey, it's J.J. here.

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1-800-Contacts. I'm JJ Virgin, PhD dropout. Sorry mom turned four time New York Times Best Selling Authority. I'm a certified Nutrition Specialist, Fitness hall of Famer, and I speak at health conferences and trainings around the globe. But I'm driven most of all by my insatiable curiosity and love of science to keep asking questions, digging for answers, and sharing the information that I uncover with as many people as I can. And that's where you come in. That's why I created the well Beyond 40 podcasts to synthesize and simplify the science of health into actionable strategies to help you thrive. In each episode, we'll talk about what's working in the world of wellness, from personalized nutrition and healing your metabolism to powerful aging and prescriptive fitness. Join me on the journey to better health so you can love how you look and feel right now and have the energy to play full full out at 100.

Don't miss an episode.

Subscribe now@subscribetojay.com to start unlocking your healthiest, most energetic self. Hey, it's J.J. here.

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What if I told you that you could slash your risk of dying by up to 40% in less than 10 minutes a day and not even 10 minutes in one session? Okay. It's not a magic pill or crash diet. I'm talking about exercise snacks. Little bites of exercise that even crazy busy people like you and me can fit into our days. No excuses. So here's the reality. Right now, less than 20% of older Americans meet the lame CDC recommendations for exercise. And by the way, I say lame because that is what I would consider the bare minimum for exercise. Now, one of the biggest reasons I hear for why people aren't meeting the recommendations is I don't have time. When you hear all of the benefits you can get in a few minutes a day, you're going to definitely want to schedule these into your day and make time. And I'm going to show you some of my favorite ways to do that, even if you're at the office in your work clothes. But first, let's build a case as to why you want to do this. So people who engage in three bouts of exercise snacks. These are called vilpa, vigorous intermittent lifestyle physical activity per day with each of these lasting one to two minutes, have a 40 to 50% reduction in all cause cancer and cardiovascular disease death compared to people who didn't engage in these exercise snacks. Here's all the cool stuff that they do for you. First up, they improve your overall metabolic health. So one of the first things they do is help improve your insulin sensitivity. In fact, there's been a bunch of studies showing that even short bursts of exercise can improve insulin sensitivity. This is going to mean that your body is going to be able to manage your blood sugar better. And we know that if you're insulin sensitive, you got better satiety and you're better able to use body fat, stored body fat for fuel. So there was a study published in Diabetology that showed that breaking up prolonged sitting with just three minutes of body weight exercises every 30 minutes improved insulin responses and glucose regulation. Next up, fat burning. And who doesn't want to burn more fat? So exercise snacks can help with fat metabolism. There was a study in the Medicine and Science and Sports and Exercise that found that short intense bursts of exercise like stair climbing for a minute increase fat burning, helping the body use fat as fuel more effectively all throughout the day. And it boosts your metabolism. You're going to spend more calories even though each snack is short. Accumulating these over the day leads to a total higher calorie burn compared to like sitting on your butt. Kind of obvious, right? This increased energy expenditure can help with weight management and also help with metabolic health. It also helps your heart health. There are studies that show that exercise snacks improve heart cardiovascular fitness. There was a study published in the Journal of Applied Physiology that showed that three 10 minute bouts of exercise spread throughout the day were as effective in improving Cardiovascular Fitness as one 30 minute session. Short bouts of high intensity exercise improve heart health by lowering your resting heart rate, lowering your blood pressure and improving your overall circulation. Now I already mentioned blood sugar for individuals who are at risk of diabetes or have impaired glucose metabolism. Breaking up sedentary time with short activity bouts has been found to help with that postprandial blood sugar response. There was a 2019 study in the American Journal of Physiology that found that light activities like walking or body weight exercises performed just a few minutes at a time can significantly reduce the post meal glucose spikes. And of course that's going to mean great steady energy levels and will help you not get insulin resistance. And I think that one of the things you could think about is how do we just kind of habit stack this and think what if every time you ate, remember you're not snacking, right, but you ate three meals a day and you just said okay, I'm going to do one to two minutes of exercise after my meal. That's all you would have to do. And if you do that, guess what else, you're gonna feel better too. Cause this helps with your mood. Exercise snacks have been shown to enhance mood and reduce symptoms of anxiety and depression. There was a study from the Journal of Health Psychology that found that even three to five minute sessions of physical activity like walking can boost your mood and reduce feelings of stress because of the endorphins release. By the way, if you do a little bit heavier, harder stuff, like again, one to two minutes of running up the stairs, even better Endorphin Boost Are.

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Most important Remember when I said at the beginning, people don't exercise because they don't have time? Well, you know, there's no point in giving you the greatest exercise prescription if you're not going to do it. So the most important thing about exercise because people ask all the time, like, when should I exercise? I go, when you will, what should I do? What you'll do right is exercise. Snacks help with increased adherence to exercise because they're easy to integrate and implement into your daily routine so you're more likely to stick with them. There was a 2020 review in Obesity reviews that found that short bursts of activity throughout the day were associated with higher adherence rates compared to traditional, longer workouts Especially for those of us with time constraints or have trouble keeping the motivation going, which is most people. Right. And it's a great way to break up all of those long periods of sitting that we know have detrimental effects on your health. When you're sitting for too long, what are all the things that happen? Your metabolism slows down, your blood flow gets impaired, and your body's ability to manage blood sugar goes down. So you can combat all of this with exercise snacks. Cause you get those muscles going and contracting, you're improving circulation, better metabolic functioning overall. All right, so I've said all this to convince you that this is what you want to do. So first of all, exercise snacks. These are like microdoses of exercise. Think of them in one to ten minute little bursts. And they're going to help you improve your overall metabolic health. They're going to help you with your.

Blood sugar and insulin sensitivity.

They're going to help you boost your metabolism and burn fat. They're going to help you with compliance, your heart health, your mood. Come on, easy peasy. So now that you're sold, right, let's talk about what you can do. So what are some of these exercise snacks? And here's what's cool. All the things I'm going to share with you. You don't need any equipment for jumping jacks, jumping rope. Well, okay, you need equipment, but you can fake jump rope, running upstairs, doing air squats, doing a little squat jump, doing a side bound, doing skaters, doing up downs or burpees or lunge jumps or lunges, high knees, mountain climbers. There's a lot more where that came from, but those are just a few to get you started. But literally, if all you did to start was say, you know what, I'm going to do some jumping jacks after breakfast, I'm going to do some air squats after lunch, and I'm going to go up and down the stairs after dinner. You're done. You nailed it. Here's how to make sure you do it. Set a little alarm on your phone and do a contest with a friend. Now, I actually created a 10 day, 10 minute to win it in that cute challenge that will guide you through all of this. It's at jjvirgin.com forward/snack challenge. Be sure to join me next time.

For more tools, tips and techniques you can incorporate into everyday life to ensure you look and feel great and are built to last. Check me out on Instagram, Facebook and my website, jjvirgin.com and make sure to follow my podcast@subscribetoj.com so you don't you don't miss a single episode. And hey, if you're loving what you hear, don't forget to leave a review.

Your reviews make a big difference in.

Helping me reach more incredible women just like you to spread the word about aging powerfully after 40. Thanks for tuning in and I'll catch.

You on the next episode.

Hey JJ here. And just a reminder that the well Beyond 40 podcast offers health, wellness, fitness and nutritional information that's designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Make sure that you do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because of something you may have heard on the show or read in our show notes. The use of any information provided on the show is solely at your own risk.

Hello listeners, this is Anne Bogle, author, blogger and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I tag all things books and reading with a guest and guide them in discovering their next reading. They share three books they love, one book they don't, and what they've been reading lately, and I recommend three titles they may enjoy reading next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years and possibly the rest of their lives as well. And of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a frothy page turner to help them escape the stresses of work, school, everything, you'll learn something about yourself as a reader and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and visit our website. What should I readnextpodcast.com to find out more.