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

And both early and late improve lipid profiles as well as fasting glucose and insulin resistance.

Just early does it a little bit more robustly.

So I think there's pretty strong evidence that if you are circadian, misaligned, jet lag, for example, if you're a shift worker, or just people that are wanting to sort of try to optimize their glucose homeostasis as much as possible, certainly people with metabolic dysfunction may benefit from time-restricted eating, along with the high-intensity interval training and the 10 bodyweight squats every 45 minutes.

OK, so let's talk about the last topic I want to discuss this morning.

And it has to do with poor sleep and how most of us, I think, are aware when we don't get a good night's sleep, we don't feel cognitively on game.

Our mood is affected.

We feel lethargic.

We don't have as much energy.

But I'm not sure that most people realize the profound effect

that even mild sleep restriction has on our metabolic health and glucose regulation.

And this is extremely relevant because about one third of people in the United States do not meet the recommendations, which is seven to nine hours of sleep per night for sleep.

And again, this is very relevant for jet lag.

I mean, there's a lot of relevance here for poor sleep.

So mild sleep restriction.

This is one to three fewer hours of sleep per night.

So I mean, one, it's not a lot.

Doing that three nights in a row can increase fasting insulin levels.

It can lead to higher insulin concentrations, elevated fasting

glucagon levels and also it decreases insulin sensitivity.

Again, this is just getting one hour less of sleep a night for three nights.