#096 How To Improve Metabolic Health With HIIT, Circadian-Timed Eating, & Sleep FoundMyFitness podcast

Вміст надано Rhonda Patrick, Ph.D. and Rhonda Patrick. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Rhonda Patrick, Ph.D. and Rhonda Patrick або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep

4d ago 52:53

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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

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