#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
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The episode you're about to listen to is a presentation I gave at the American Academy of Anti-Aging Medicine Conference in Palm Beach, Florida last May of 2024, where I discussed my top three strategies for optimizing metabolic health. Number one, high-intensity interval training or HIT. Number two, circadian timed eating. And number three, optimizing good sleep. So I'd also discuss how to implement these and the powerful effects they have on metabolic health. In the presentation, I cover why high-intensity interval training outshines moderate-intensity exercise for improving metabolic health, how lactate accumulation from higher training intensity benefits glucose homeostasis. the optimal high-intensity interval training conditions for improving body composition, how vigorous exercise boosts mitochondrial repair through a process called mitophagy, evidence-based HIIT protocols like Tabata, Wingate, one minute on, one minute off, and the Norwegian 4x4, how just 10 reps of doing squats are more powerful at improving glucose homeostasis than a 45-minute walk,
How to improve postprandial glucose regulation with exercise snacks. Why you should stop eating three hours before bed. Why high normal glucose levels might accelerate atrophy in the hippocampus. How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes. Why just one hour of extra sleep might help you lose weight. How to ameliorate the increased mortality risk associated with sleeping less than seven hours a night and much more. As you listen to this presentation, one of the lifestyle strategies that I don't cover but still think has an outsized benefit for our longevity is omega-3 supplementation. Omega-3 fatty acids are essential not only for neurodevelopment and cognitive function, but also for reducing cardiovascular mortality, dampening chronic inflammation, and generally supporting healthy aging.
Yet more than 90% of the global population does not meet the recommended intake levels for omega-3s. The easy solution for most people is to take a supplement. However, choosing a quality supplement can be a daunting task. That's why we've prepared a 13-page comprehensive guide on omega-3 supplementation that covers how to choose a quality omega-3 supplement, including factors like purity, freshness, the bioavailability of the different forms of omega-3, and dosing strategies that can elevate the omega-3 index to a level that's linked to a five-year increase in life expectancy. We also provide a selection of a handful of omega-3 supplement brands that have scored positively on third-party consumer tests, which were evaluated based on key factors like oxidation and concentration.
You can download this free guide at fmfomegathreaguide.com. One more time, that's fmfomegathreaguide.com. On that note, I hope you enjoy this presentation.
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.
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