FoundMyFitness
#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
08 Oct 2024
Discover my premium podcast, The Aliquot Learn how to choose the right omega-3 supplement in my free 13-page guide Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how to implement HIIT, circadian-timed eating, and optimized sleep strategies to dramatically improve metabolic health and protect against these harmful effects. Timestamps: (00:00) Introduction (04:25) Why HIIT outshines zone 2 for improving metabolic health (06:46) The signaling role of lactate production by muscle (09:33) Optimal HIIT conditions for improving body composition (10:36) How vigorous exercise repairs dysfunctional mitochondria (14:27) HIIT vs. zone 2 for mitochondrial biogenesis (16:09) Evidence-based HIIT protocols (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity (19:50) The mortality benefits of short exercise bursts (23:08) Why late-night eating is detrimental (27:37) Can high glucose levels accelerate brain atrophy? (28:30) How circadian misalignment affects postprandial glucose (29:46) Metabolic health benefits of time-restricted eating (32:24) Why early eating is better for metabolic health (34:48) Why losing sleep for 3 nights mimics type 2 diabetes (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk (37:44) Why chronically high blood glucose damages cardiovascular health (39:39) What 4 hours of sleep for 4 nights does to insulin signaling (40:44) Why short sleep facilitates obesity (42:03) The checklist for good sleep hygiene (45:37) Can 1 hour of extra sleep help you lose weight? (46:47) Cognitive behavioral therapy for insomnia (CBT-I) (48:22) How HIIT improves metabolic health when sleep-restricted (50:55) Can HIIT ameliorate the mortality risk from poor sleep? Show notes are available by clicking here Watch this episode on YouTube
Full Episode
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.
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