#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
FoundMyFitness
Rhonda Patrick, Ph.D.
4.8 • 5.5K Ratings
🗓️ 8 October 2024
⏱️ 53 minutes
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Summary
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Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects.
Timestamps:
- (00:00) Introduction
- (04:25) Why HIIT outshines zone 2 for improving metabolic health
- (06:46) The signaling role of lactate production by muscle
- (09:33) Optimal HIIT conditions for improving body composition
- (10:36) How vigorous exercise repairs dysfunctional mitochondria
- (14:27) HIIT vs. zone 2 for mitochondrial biogenesis
- (16:09) Evidence-based HIIT protocols
- (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
- (19:50) The mortality benefits of short exercise bursts
- (23:08) Why late-night eating is detrimental
- (27:37) Can high glucose levels accelerate brain atrophy?
- (28:30) How circadian misalignment affects postprandial glucose
- (29:46) Metabolic health benefits of time-restricted eating
- (32:24) Why early eating is better for metabolic health
- (34:48) Why losing sleep for 3 nights mimics type 2 diabetes
- (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
- (37:44) Why chronically high blood glucose damages cardiovascular health
- (39:39) What 4 hours of sleep for 4 nights does to insulin signaling
- (40:44) Why short sleep facilitates obesity
- (42:03) The checklist for good sleep hygiene
- (45:37) Can 1 hour of extra sleep help you lose weight?
- (46:47) Cognitive behavioral therapy for insomnia (CBT-I)
- (48:22) How HIIT improves metabolic health when sleep-restricted
- (50:55) Can HIIT ameliorate the mortality risk from poor sleep?
Transcript
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| 0:00.0 | The episode you're about to listen to is a presentation I gave at the American Academy of Anti-Aaging |
| 0:05.8 | Medicine Conference in Palm Beach, Florida, last May of 2024, where I discussed my top three |
| 0:11.9 | strategies for optimizing metabolic health. |
| 0:14.6 | Number one, high intensity interval training or hit. |
| 0:18.3 | Number two, circadian timed eating. |
| 0:21.2 | And number three, optimizing good sleep. So I'd time to |
| 0:25.0 | time to eat, and number three, optimizing good sleep. So I'd also discuss how to implement these |
| 0:27.0 | and the powerful effects they have on metabolic health. |
| 0:30.0 | In the presentation, I cover why high intensity interval training out shines moderate intensity exercise for improving metabolic health |
| 0:37.6 | How lactate accumulation from higher training intensity benefits glucose homeostasis. |
| 0:43.1 | The optimal high intensity interval training conditions |
| 0:45.6 | for improving body composition. |
| 0:47.8 | How vigorous exercise boost mitochondrial repair |
| 0:50.5 | through a process called mitophagy. Evidence-based hit protocols like Tabata, |
| 0:55.8 | Wingate, one minute on, one minute off, and the Norwegian 4 by 4. How just 10 reps of doing |
| 1:01.8 | squats are more powerful at improving glucose homeostasis than a 45 minute walk. |
| 1:07.0 | How to improve pro-sperandooc glucose regulation with exercise snacks. |
| 1:11.0 | Why you should stop eating three hours before bed, why high |
| 1:14.0 | normal glucose levels might accelerate atrophy in the hippocampus, how even |
| 1:17.9 | mild sleep restriction creates a metabolic profile similar to type 2 diabetes. |
| 1:22.6 | Why just one hour of extra sleep might help you lose weight. |
| 1:25.6 | How to ameliorate the increased mortality risk associated with sleeping less than seven hours |
... |
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