<description>&lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/aliquot?utm_campaign=metabolic_health_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Discover my premium podcast, &lt;strong&gt;The Aliquot&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://fmfomega3guide.com/"&gt;&lt;strong&gt;Learn how to choose the right omega-3 supplement in my free 13-page guide&lt;/strong&gt;&lt;/a&gt;&lt;/p&gt; &lt;p&gt;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. &lt;/p&gt; &lt;p dir="ltr"&gt;&lt;strong&gt;Timestamps:&lt;/strong&gt;&lt;/p&gt; &lt;ul&gt; &lt;li&gt;&lt;strong&gt;(00:00)&lt;/strong&gt; Introduction&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(04:25)&lt;/strong&gt; Why HIIT outshines zone 2 for improving metabolic health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(06:46)&lt;/strong&gt; The signaling role of lactate production by muscle&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(09:33)&lt;/strong&gt; Optimal HIIT conditions for improving body composition&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(10:36)&lt;/strong&gt; How vigorous exercise repairs dysfunctional mitochondria&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(14:27)&lt;/strong&gt; HIIT vs. zone 2 for mitochondrial biogenesis&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(16:09)&lt;/strong&gt; Evidence-based HIIT protocols&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(17:46)&lt;/strong&gt; Why "exercise snacks" are a crucial pre- and post-mealtime activity&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(19:50)&lt;/strong&gt; The mortality benefits of short exercise bursts&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(23:08)&lt;/strong&gt; Why late-night eating is detrimental&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(27:37)&lt;/strong&gt; Can high glucose levels accelerate brain atrophy?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(28:30)&lt;/strong&gt; How circadian misalignment affects postprandial glucose&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(29:46)&lt;/strong&gt; Metabolic health benefits of time-restricted eating&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(32:24)&lt;/strong&gt; Why early eating is better for metabolic health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(34:48)&lt;/strong&gt; Why losing sleep for 3 nights mimics type 2 diabetes&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(36:58)&lt;/strong&gt; Why less than 7 hours of sleep increases type 2 diabetes risk&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(37:44)&lt;/strong&gt; Why chronically high blood glucose damages cardiovascular health&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(39:39)&lt;/strong&gt; What 4 hours of sleep for 4 nights does to insulin signaling&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(40:44)&lt;/strong&gt; Why short sleep facilitates obesity&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(42:03)&lt;/strong&gt; The checklist for good sleep hygiene&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(45:37)&lt;/strong&gt; Can 1 hour of extra sleep help you lose weight?&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(46:47)&lt;/strong&gt; Cognitive behavioral therapy for insomnia (CBT-I)&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(48:22)&lt;/strong&gt; How HIIT improves metabolic health when sleep-restricted&lt;/li&gt; &lt;li&gt;&lt;strong&gt;(50:55)&lt;/strong&gt; Can HIIT ameliorate the mortality risk from poor sleep?&lt;/li&gt; &lt;/ul&gt; &lt;p&gt;&lt;a href= "https://www.foundmyfitness.com/episodes/metabolic-health?utm_campaign=metabolic_health_podcast&amp;utm_medium=podcast&amp;utm_source=podcast_description"&gt; Show notes are available by clicking here&lt;/a&gt;&lt;/p&gt; &lt;p&gt;&lt;a href="https://www.youtube.com/watch?v=O5eyylFGoaU"&gt;Watch this episode on YouTube&lt;/a&gt;&lt;/p&gt;</description>

FoundMyFitness

Rhonda Patrick, Ph.D.

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

OCT 8, 202452 MIN
FoundMyFitness

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

OCT 8, 202452 MIN

Description

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