Concise summaries of everything published in the latest weekly issue of the New England Journal of Medicine (NEJM). NEJM publishes new medical research findings, review articles, and editorial opinion on topics of importance to biomedical science and clinical practice.
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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
Manage episode 444543071 series 148037
Content provided by Rhonda Patrick, Ph.D. and Rhonda Patrick. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Rhonda Patrick, Ph.D. and Rhonda Patrick or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
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?
177 episodes
Share
Manage episode 444543071 series 148037
Content provided by Rhonda Patrick, Ph.D. and Rhonda Patrick. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Rhonda Patrick, Ph.D. and Rhonda Patrick or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ppacc.player.fm/legal.
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?
177 episodes
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Similar to FoundMyFitness
Concise summaries of everything published in the latest weekly issue of the New England Journal of Medicine (NEJM). NEJM publishes new medical research findings, review articles, and editorial opinion on topics of importance to biomedical science and clinical practice.
…
continue reading
Emergency Medicine Cases – Where the Experts Keep You in the Know. For show notes, quizzes, videos and more learning tools please visit emergencymedicinecases.com
…
continue reading
The Weston A. Price Foundation's Wise Traditions podcast is for those who seek optimal health based on traditional wisdom. We believe that vibrant health cannot be cultivated in a lab, engineered through modern technology or found through “improving” nature. On the contrary, “life in all its fullness is mother nature obeyed,” as Dr. Weston Price put it. We can learn from healthy societies of the past how to live healthier lives now. The Foundation's podcast is an invitation to follow traditi ...
…
continue reading
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…
continue reading
The BMJ brings you interviews with the people who are shaping medicine and science around the world.
…
continue reading
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…
continue reading
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…
continue reading
Learn the connection between what you eat and how you feel. Join us each week as licensed nutritionists and dietitians from Nutritional Weight & Wellness share practical, real-life solutions for healthier living through balanced nutrition. For over 25 years, we’ve helped thousands of clients and listeners discover how real food – animal protein, healthy fat, nutrient-dense carbohydrates – can increase energy, stabilize moods, jumpstart metabolism, eliminate cravings, restore digestion, balan ...
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