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

I mean, that also has been shown to increase glucose homeostasis, as I mentioned, the 10 bodyweight squats.

And I do want to mention one last study before we end on time.

And that is, again, there's lots of data out there to be harvested from the UK biobank data.

And there's been studies that have identified people that sleep fewer than seven hours or greater than nine hours a night have a higher all-cause mortality.

However, if those people are physically active and they're meeting the guidelines for physical activity, 75 minutes a week of intense, vigorous exercise, or 150 minutes a week of moderate intensity exercise, they do not have a higher all-cause mortality.

They have the same mortality risk as someone that's getting good sleep.

Yet again, exercise can forgive a lot of sins, and there's no reason to not do a time-efficient exercise.

type of high intensity interval training workout.

It's time efficient, it's easy, exercise snacks.

I mean, there's all the evidence there.

We just have to implement it, make it part of your hygiene.

Like you brush your teeth every morning, you do your HIIT.

So in conclusion, I think there's three really powerful tools we have to improve our metabolic health.

I talked about the vigorous intensity exercise, high intensity interval training, making it part of your personal hygiene.

Also trying to eat your meals in accordance with your circadian rhythm, a good rule of thumb, stop eating three hours before bed because of that melatonin production.

It's nice to have a pretty restricted time window, eight, 10 hours.

And then also making sure we optimize our sleep and having good sleep.

And that can be anything from the bright, you know, good sleep hygiene and all those things we talked about to people that have problems and doing things like CBTI or sleep extension.

And certainly back to the exercise again to help.

And with that, thank you so much for staying here and listening to me talk for an hour.