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

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

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