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.

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?

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[FoundMyFitness]

Timestamps I think you’ll love:
(00:01:31) Why HIIT outshines moderate-intensity exercise for improving metabolic health
(00:03:52) How lactate accumulation from higher training intensity benefits glucose homeostasis
(00:06:39) The optimal HIIT conditions for improving body composition
(00:07:42) How vigorous exercise boosts mitochondrial repair through mitophagy
(00:13:15) Evidence-based HIIT protocols (Tabata, Wingate, 1-minute on/1-minute off, and Norwegian 4x4)
(00:15:16) Just 10 reps of this exercise every 45 minutes is more powerful at improving glucose homeostasis than a 30-minute walk
(00:15:48) How to improve postprandial glucose regulation with "exercise snacks"
(00:23:04) Why it's beneficial to time meals with melatonin release
(00:24:42) Can high-normal glucose levels shrink your hippocampus?
(00:31:52) How even mild sleep restriction creates a metabolic profile similar to type 2 diabetes
(00:42:43) Why just 1 hour of extra sleep might help you lose weight
(00:47:59) How to ameliorate the increased mortality risk associated with sleeping less than 7 hours a night

[kmaldon]

Crazy that this is dropped right after the contiguous interviews from Casey and Calley. Exactly what we need!

[_Onlime]

I'm amazed we get access to this content for free, thank you!

[LesGaminuscules]

Thank you Dr. Patrick.. valuable info. In my 60s I try to do a little HIIT every other day on the elliptical. Now I am down to just 3 bursts in a 30 minute period. I just push to exhaustion about 30seconds. I always feel that brain calming ease afterward that last into the next day. Grateful to have this new science..thank you!

[civilapalyan]

"Exercise can forgive a lot sins" - This is so beautiful that it should be printed out. Thanks, Rhonda, awesome presentation!

[hondorama]

This is awesome!!! Thanks Dr Rhonda. I love doing HIIT but sometimes the Norwegian 4x4 is hard to get started. 1-2 minutes X3, I can definitely handle. this is very useful. thanks,

[roustaboutfun]

I will watch and digest it later today. In an ideal world, this information should be introduced into our education system starting in high school and then all the way to senior centers.
I feel like I just had a medical examination and was given the solutions. Quit interesting, to say the least! I expect I will review this 2 or 3 times a year~

[lseh]

Rhonda. This is great. Would you do an exercise video and the world can exercise with you?

[outpt]

Glad I took the time to LISTEN to the full presentation. I’m a diabetic I and will chew on these words you have presented in this lecture.

[adriadrien]

This video is a gold mine... Thank you very much !

[RobbyStar]

Amen! Lots of good information. I remember seeing this lady on the Joe Rogan podcast. A wealth of knowledge for health. Thanks and God bless.

[balajprasanna]

Thank you so so much!! Grateful for this. 🙏

[bmp]

Doing several minutes of air squats is one of the best things you can do after long periods of sitting.
Skier swings are even better which also uses arms for a quick full body workout.

[Matty-fltu]

As a rower I'm gonna go with steady state cardio, I was doing HIIT with a 30+ stroke rate for an hour but then needing 2 days off to recover, now I've took it down between 26-28 for the hour and feel great to do it everyday and still having energy throughout the day to do other light activities, my resting heart is down to 42 where as when I needed alot of recovery time it was between 46-48, but that's probably also due to causing inflammation, muscle soreness and becoming more dehydrated, over exerting and putting to much stress on the heart

[bepperson]

I love Dr. Rhonda's exercise snacks! Thank you so much for all your work!

[m.dharmendrasharma]

That's why I love to watch ur videos❤

[NoMusic-qnly]

Do you think doing one of the HIIT protocols, say Conventional Protocol with Barbell power clean can have other benefits than for example running?
Thanks for the information!

[davideylerYT]

Amazing - so much great information - thanks for sharing your wisdom!

[AnisQiz]

Amazing, thank you Rhonda. That bit at the end was especially reassuring.

So increasing VO2 max is not something women should consider?

[me-ibzb]

Great one! I love these!informative, I occasionally take acetyle carnitine for the mitochondria, I feel it gives me energy and perhaps some other benefits but take with caution start with low dose.