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

So there is another way to improve metabolic health, even when you're not sleeping optimal.

And that takes us full circle back to the beginning of the talk with high-intensity interval training.

So high-intensity interval training has shown to be a very robust way to improve metabolic health when you are sleep-restricted.

So there's been studies that have shown that high-intensity interval training, if you do three sessions over five days of also being sleep-restricted, so sleeping four hours less than night,

you can still improve your circadian rhythm, you can still improve your glucose tolerance, your mitochondrial function, and biomarkers of mitochondrial function and mitochondrial biogenesis.

And, you know, I mean, this is important because, again, the glucose regulations, if you're doing that high-intensity interval training, well, part of the way that sleep restriction impairs glucose regulation is it makes your muscle less responsive to glucose.

And so...

what is high-intensity interval training doing?

It's doing the exact opposite, right?

It's increasing GLUT4 transporters, and it's bringing the glucose into your muscles.

So you're really countering some of that negative effect of poor sleep on your muscle.

Even doing high intensity interval training before you know you're going to be sleep restricted.

So I got on my Peloton yesterday.

I went hard right before I got on my flight from California.

I knew I was going to lose some sleep because it's three hours ahead in Florida.

Doing high intensity interval training before you're going to be sleep restricted still

mostly rescues the high blood glucose and acute insulin resistance that's caused by sleep restriction.

So yet again, just really important with respect to tools that we have at our disposal to help mitigate some of the effects of chronic sleep loss or even acute sleep loss, both.

A lot of those protocols, again, are the ones we've discussed, the Tabata, the Wingate, conventional one-minute on, one-minute off, and the Norwegian 4x4 HIIT protocol.

A lot of HIIT protocols out there that people can do, or you just do your exercise snacks as well.