Dr. Matthew B. (Matt) (likely the presenter) - Unknown

So glad to be here.

I want to thank the organizers at A4M for inviting me to speak.

I spoke at Longevity Fest last December.

It was amazing.

So I'm super pumped to be here today talking all about metabolic health.

And we're really going to focus on what I think are three major lifestyle factors that can play a pretty big role in metabolic health.

So we're going to be talking about

Sorry, is this not working?

All right, we'll be talking about high-intensity interval training, which is a very time-efficient way to get your heart rate up, to improve insulin sensitivity, glucose homeostasis, glucose transport, mitochondrial function, and we're going to talk a little bit about exercise snacks that can be

strategically timed and how that can play a profound role in glucose homeostasis.

We're going to talk about circadian timed eating, so why it's important to avoid late-night eating, what the effects of melatonin are on insulin, time-restricted eating, and circadian misalignment.

And then we're going to jump into sleep and the profound metabolic effects of sleep restriction on metabolic health, as well as some behavioral changes that can be implemented to improve metabolic health.

So let's start with high intensity interval training.

So as I mentioned, this is a very time efficient way to get your heart rate up and exercise.

So it involves very short bouts of intense exercise.

One, we're talking about heart rate up at at least 75% max heart rate, followed by periods of recovery.

There's a lot of different protocols we're gonna discuss.

But there have been lots of studies talking and showing that high-intensity renal training can improve glucose homeostasis, insulin sensitivity.

It also decreases fat mass, improves body composition, and enhances mitochondrial function.

So a meta-analysis of 50 different randomized controlled trials compared high-intensity interval training to moderate-intensity continuous exercise.