Lecture Notes on Metabolic Health

Introduction

Speaker expressed gratitude to A4M for invitation.
Focus of the talk: Metabolic health and three major lifestyle factors:
- High-intensity interval training (HIIT)
- Circadian timed eating
- Sleep and its metabolic effects

Benefits:
- Time-efficient method to improve cardiovascular fitness.
- Enhances insulin sensitivity and glucose homeostasis.
- Improves mitochondrial function and decreases fat mass.
Comparison to Moderate-Intensity Continuous Exercise:
- Outperforms in decreasing insulin resistance and HbA1c levels.
- More effective in improving fasting blood glucose and reducing body weight.
Mitochondrial and Glucose Regulation:
- Lactate as a signaling molecule, influencing GLUT-4 transporters to improve glucose uptake.
- Long-term glucose uptake improvement post-exercise.
Optimal HIIT Protocols:
- Effective program lasts for 8 weeks, 3 sessions a week.
- Intervals of 60 seconds or less with 90 seconds recovery.
- Cycling and running are particularly effective.
Role in Mitochondrial Biogenesis:
- Increases mitochondrial volume and efficiency.
- Intense exercise stimulates mitophagy, repairing and regenerating mitochondria.
Exercise Snacks:
- Short bursts of intense activity throughout the day.
- Improves glucose homeostasis, especially when timed around meals.
- Associated with reduced all-cause mortality.

Insulin Sensitivity Variations:
- Higher in the morning, lower in the evening.
- Melatonin affects insulin production.
Avoid Late Night Eating:
- Align last meal with natural melatonin production (3 hours before sleep).
- Early time-restricted eating improves metabolic health markers more robustly than late eating.
Effects of Circadian Misalignment:
- Leads to increased glucose and insulin levels, decreased leptin, and poor glucose regulation.
Time-Restricted Eating:
- Eating within a 6-10 hour window can enhance metabolic biomarkers.
- Associated with weight loss and improved insulin sensitivity.

Sleep Restriction Impacts:
- Even mild restriction increases fasting insulin and decreases insulin sensitivity.
- Sleep debt leads to slower glucose clearance and decreased glucose effectiveness.
Optimal Sleep Duration:
- 7-9 hours minimizes diabetes risk.
- Less than 7 hours linked to increased risk.
Advanced Glycation End Products:
- High HbA1c levels lead to stiffened collagen, increasing cardiovascular risk.
Improving Sleep:
- Good sleep hygiene: light management, temperature control, meal timing.
- Sleep extension and cognitive behavioral therapy (CBT-I) improve metabolic health.

Three Key Tools for Improving Metabolic Health:
- HIIT as a vital part of personal routine.
- Eating in accordance with circadian rhythms.
- Optimizing sleep through various methods, including exercise.
Emphasized importance of integrating these practices into daily life.