#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
Rhonda Patrick
Oct 8, 2024
Mindsip insights from this episode:
Engage in vigorous exercise to activate mitochondrial repair
Vigorous exercise is such a strong signal for activating mitochondrial repair (mitophagy) that its effect is not enhanced by prior fasting.
Stop eating three hours before bedtime to enhance melatonin function
You should stop eating about three hours before your natural bedtime because melatonin is released, which quiets down the pancreas and reduces its ability to produce insulin.
Gain one extra hour of sleep to support weight loss
Gaining just one additional hour of sleep per night can help you lose weight by normalizing hunger hormones, reducing appetite, and decreasing sugar intake.
Meet physical activity guidelines to counteract poor sleep mortality
Meeting physical activity guidelines can completely ameliorate the increased all-cause mortality risk associated with sleeping less than seven hours a night.
Perform 10 squats every 45 minutes to enhance glucose homeostasis
Performing just 10 bodyweight squats every 45 minutes is more powerful at improving glucose homeostasis than a 30-minute walk.
Leverage lactate from exercise to boost glucose uptake
Lactate generated from intense exercise is a beneficial signaling molecule that tells muscle to increase glucose uptake for up to 48 hours.
Manage glucose levels to protect brain health
Having glucose levels on the high end of the normal range is associated with a higher incidence of atrophy in the hippocampus, the brain's memory center.
Limit sleep loss to maintain insulin sensitivity
Even mild sleep restriction of one to three fewer hours for just three nights can create a metabolic profile with decreased insulin sensitivity, similar to type 2 diabetes.
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