logo
episode-header-image
Oct 2024
52m 53s

#096 How to Improve Metabolic Health wit...

RHONDA PATRICK, PH.D.
About this episode

Discover my premium podcast, The Aliquot

Learn how to choose the right omega-3 supplement in my free 13-page guide

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:

  • (00:00) Introduction
  • (04:25) Why HIIT outshines zone 2 for improving metabolic health
  • (06:46) The signaling role of lactate production by muscle
  • (09:33) Optimal HIIT conditions for improving body composition
  • (10:36) How vigorous exercise repairs dysfunctional mitochondria
  • (14:27) HIIT vs. zone 2 for mitochondrial biogenesis
  • (16:09) Evidence-based HIIT protocols
  • (17:46) Why "exercise snacks" are a crucial pre- and post-mealtime activity
  • (19:50) The mortality benefits of short exercise bursts
  • (23:08) Why late-night eating is detrimental
  • (27:37) Can high glucose levels accelerate brain atrophy?
  • (28:30) How circadian misalignment affects postprandial glucose
  • (29:46) Metabolic health benefits of time-restricted eating
  • (32:24) Why early eating is better for metabolic health
  • (34:48) Why losing sleep for 3 nights mimics type 2 diabetes
  • (36:58) Why less than 7 hours of sleep increases type 2 diabetes risk
  • (37:44) Why chronically high blood glucose damages cardiovascular health
  • (39:39) What 4 hours of sleep for 4 nights does to insulin signaling
  • (40:44) Why short sleep facilitates obesity
  • (42:03) The checklist for good sleep hygiene
  • (45:37) Can 1 hour of extra sleep help you lose weight?
  • (46:47) Cognitive behavioral therapy for insomnia (CBT-I)
  • (48:22) How HIIT improves metabolic health when sleep-restricted
  • (50:55) Can HIIT ameliorate the mortality risk from poor sleep?

Show notes are available by clicking here

Watch this episode on YouTube

Up next
May 21
#102 Why Vitamin D Deficiency Accelerates Brain Aging
Discover my premium podcast, The Aliquot Vitamin D is far more than just a vitamin—it's a potent steroid hormone regulating nearly 5% of our genome. Yet, remarkably, up to 70% of Americans aren't getting enough, placing them at increased risk for dementia and Alzheimer's disease. ... Show More
17m 15s
Apr 22
#101 Dr. Andy Galpin: The Optimal Diet, Supplement, & Recovery Protocol for Peak Performance
Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Nutrition, supplementation, and recovery are foundational for enhancing exercise performance, but their full potential often remains untapped. In this episode, Dr. Andy Galpin, a re ... Show More
3h 51m
Mar 2025
#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Download my “How to Train According to the Experts” guide Discover my premium podcast, The Aliquot Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed pu ... Show More
1h 54m
Recommended Episodes
Aug 2024
#262 - How do lifestyle changes affect your metabolic health? | Dr. Robert Lustig & Ben Grynol
Exercising and changing your diet are both beneficial for metabolic health. But you may be wondering which one has more benefits for fat loss, increasing insulin sensitivity, and more. Dr. Robert Lustig and Ben Grynol discuss the answer to this burning question and more, includin ... Show More
16m 36s
Jul 2024
TMHS 807: Shrink Your Fat Cells & Fix Your Metabolism - With Dr. Benjamin Bikman
Most people understand that metabolism is a key factor in controlling weight and overall health. But the science of how the metabolism actually works can often be confusing or oversimplified. On today’s show, we’ve got one of the world’s leading authorities on metabolism here to ... Show More
1h 13m
Jul 2024
Zone 2 training: impact on longevity and mitochondrial function, how to dose frequency and duration, and more | Iñigo San-Millán, Ph.D. (#201 rebroadcast)
View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter Iñigo San-Millán is an internationally renowned applied physiologist and a previous guest on The Drive. His research and clinical work focuses on ex ... Show More
2h 46m
Feb 2025
#957 How To Double Your Fat Burn In 7 Days - Optimize Sleep Routine For Metabolism with Ben Azadi
Did you know that poor sleep can stall fat loss—no matter how perfect your diet and workouts are? Why Sleep is the Master Switch for Metabolism: sleep is more important than diet and exercise when it comes to metabolic health. Think of your metabolism as a symphony—sleep is the c ... Show More
19m 26s
Apr 2024
Habits Destroying Your Health - Nurse Doza's Wake-up Call!
Nurse Doza invites you to join the SCHOOL OF DOZA, a unique opportunity for live, interactive learning with peers who share your goals for better health. For just $10 a month, you gain exclusive access to knowledge that can transform your life. Sign up at community.schoolofdoza.c ... Show More
32m 45s
Feb 2025
#336 - AMA #68: Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more
View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter’s Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter tackles a diverse set of listener-submitted questions, covering a wide range of health and performanc ... Show More
27m 29s
Jul 2024
Dr. Stacy Sims: Female-Specific Exercise & Nutrition for Health, Performance & Longevity
In this episode, my guest is Dr. Stacy Sims, Ph.D., an exercise physiologist, nutrition scientist, and expert in female-specific nutrition and training for health, performance, and longevity. We discuss which exercise and nutrition protocols are ideal for women based on their age ... Show More
2h 28m
May 2024
2551: Meal Timing: Does It Matter When You Eat? by Nancy Clark on Time Restricted Eating & Nutrition
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.Episode 2551:Explore the science and strategy behind meal timing with Nancy Clark’s insightful article. Delve into how and when you ... Show More
10m 59s
Aug 2024
2657: Your Goldilocks Brain and Sleep by Doctor Jenny Brockis on Advice for Proper Rest & Recovery
Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com.Episode 2657:Discover the crucial balance between too much and too little sleep with insights from Dr. Jenny Brockis. Learn how opti ... Show More
11m 12s
Jan 2025
How to Use Exercise to Improve Your Brain’s Health, Longevity & Performance
In this episode, I discuss how different forms of exercise impact brain health and performance in both the short and long term. I explain how many of the positive effects of exercise on brain function occur through the action of specific neurochemicals that increase alertness. I ... Show More
1h 49m