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

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482 appearances 1 recordings 1 series first heard Oct 2024 last heard Oct 2024

Dr. Matthew B. (Matt) (likely the presenter) - Unknown’s voice in public audio — every appearance, attributed to the second.

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FoundMyFitness · #096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep · 8 Oct 2024 podcast

I mean, how many of us have probably even done that at this conference, right?

I mean, it's very easy and very applicable and it's having a profound effect on metabolism.

Sleep debt is the cumulative effect of sleep restriction, right?

So this is when you're having multiple days of the sleep restriction.

So in this case, it was three days of four hours less sleep per night.

That led to 40% slower glucose clearance

30% decrease in glucose effectiveness.

So this is independent of insulin, similar to diabetes.

And 30% lower insulin response.

So this is really indicating early diabetes.

And these are in healthy people.

These are healthy people after just three nights of having four hours less sleep a night.

Very profound effect on metabolism.

There's been large meta-analyses done on longitudinal studies looking at type 2 diabetes risk and sleep duration.

And it's been identified that the optimal range of sleep for the lowest type 2 diabetes risk is seven to nine hours of sleep a night.

So going below seven hours or above nine hours were both associated with increased risk for type 2 diabetes.

So the seven-hour threshold, getting less than seven hours of sleep a night, was associated with increases in fasting insulin, increases in glucose levels, HOMO-IR was elevated, higher HbA1c, and then also visceral fat was increased as well.

So again, getting less than seven hours of sleep a night, which a lot of people do routinely.

And speaking of the elevated HbA1c, I think this is really important.

Most of you probably realize this, but when you are constantly having elevations in blood glucose levels, this leads to advanced glycation end products, or ages, as they're called.

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