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

Exercise, meal timing, and sleep—what do they have in common? They’re three simple yet powerful tools we all have at our disposal for optimizing metabolic health, a critical factor in determining how well we age. Even slightly elevated blood glucose levels, still within the “normal” range, can accelerate brain atrophy, targeting critical areas like the hippocampus and amygdala, both linked to aging and neurodegeneration. On top of that, long-term elevations in glucose, marked by a high HbA1c, can also lead to the formation of advanced glycation end products (AGEs), which stiffen blood vessels, reduce heart elasticity, and increase the risk of hypertension and cardiovascular disease.

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.

As you listen to this presentation, one of the lifestyle strategies that I don’t cover but still think has an outsized benefit for longevity is omega-3 supplementation, which you can learn more about in my free 13-page guide available at https://fmfomega3guide.com/

CHAPTERS:
00:00:00 Introduction
00:01:31 Why HIIT outshines zone 2 for improving metabolic health
00:03:52 The signaling role of lactate production by muscle
00:06:39 Optimal HIIT conditions for improving body composition
00:07:42 How vigorous exercise repairs dysfunctional mitochondria
00:11:33 HIIT vs. zone 2 for mitochondrial biogenesis
00:13:15 Evidence-based HIIT protocols
00:14:52 Why “exercise snacks” are a crucial pre- and post-mealtime activity
00:16:56 The mortality benefits of short exercise bursts
00:20:14 Why late-night eating is detrimental
00:24:43 Can high glucose levels accelerate brain atrophy?
00:25:36 How circadian misalignment affects postprandial glucose
00:26:52 Metabolic health benefits of time-restricted eating
00:29:30 Why early eating is better for metabolic health
00:31:54 Why losing sleep for 3 nights mimics type 2 diabetes
00:34:04 Why less than 7 hours of sleep increases type 2 diabetes risk
00:34:50 Why chronically high blood glucose damages cardiovascular health
00:36:45 What 4 hours of sleep for 4 nights does to insulin signaling
00:37:50 Why short sleep facilitates obesity
00:39:09 The checklist for good sleep hygiene
00:42:43 Can 1 hour of extra sleep help you lose weight?
00:43:53 Cognitive behavioral therapy for insomnia (CBT-I)
00:45:28 How HIIT improves metabolic health when sleep-restricted
00:48:01 Can HIIT ameliorate the mortality risk from poor sleep?

EPISODE LINKS:
Show notes & transcript: https://www.foundmyfitness.com/episodes/metabolic-health

PODCAST INFO:
Spotify: https://open.spotify.com/episode/6JRvsVjtFwsyDHafsKFdPp
Apple Podcasts: https://podcasts.apple.com/us/podcast/096-how-to-improve-metabolic-health-with-hiit/id818198322?i=1000672515377

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