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How to increase insulin sensitivity: 1) Exercise 2) Get proper sleep On the second point, if you sleep-deprive someone to 4-5 hours/night... You see a 50% reduction in their ability to dispose of glucose!

FoundMyFitness Clips

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From our latest episode Dr. Peter Attia on Mastering Longevity – Insights on Cancer Prevention, Heart Disease, and Aging Watch here:

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Get "The Cognitive Enhancement Blueprint" Packed with Rhonda Patrick's specific protocols for boosting BDNF with exercise, omega-3s, and heat stress 9 pages Totally free Sign up here:

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Increase muscle mass. Muscle will uptake glucose without the need for insulin, especially when requirements increase through exertion.

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@limoverseglobal Great project for #Limoverse

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@readwise save thread

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@limoverseglobal $LIMO #Limoverse @limoverseglobal

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Exercise a Great Elixir Sleep ; Immobility ; Age......... Various Factors Many factors but sometimes One doesn't get direct correlation Exercise the Greatest Elixir not only for this case but for most of the MindBody subjects #LifeIsMultidimensonal #HappyContendedLiving

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Peter is the biggest bullshitter on the planet. His stories change as much as his underwear. Insulin sensitivity comes with fewer carbs.

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@limoverseglobal $LIMO #Limoverse @limoverseglobal

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Or you can just fast.. which is better than both your number 1 and number 2.

Benzer Videolar

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

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Physician and author Peter Attia outlines four controllable levers that preserve brain health and reduce the risk of Alzheimer's and other forms of age-related cognitive decline: 1. Sleep 2. Lipid management 3. Glucose control / insulin sensitivity 4. Exercise

Physician and author Peter Attia outlines four controllable levers that preserve brain health and reduce the risk of Alzheimer's and other forms of age-related cognitive decline: 1. Sleep 2. Lipid management 3. Glucose control / insulin sensitivity 4. Exercise

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5. Stand up for 5 minutes every 30. Sitting for hours kills insulin sensitivity, even if you exercise. Standing activates slow-twitch muscle fibers that pull glucose from the blood. Your chair is the real metabolic enemy.

5. Stand up for 5 minutes every 30. Sitting for hours kills insulin sensitivity, even if you exercise. Standing activates slow-twitch muscle fibers that pull glucose from the blood. Your chair is the real metabolic enemy.

Leddy

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How many hours per night do you sleep? ARE YOU IN THE SAFE ZONE? ❓❓❓ I sleep usually about 6 hours, 8 if I'm lucky. 👍 Unless I'm stressed...then I get about 4.

How many hours per night do you sleep? ARE YOU IN THE SAFE ZONE? ❓❓❓ I sleep usually about 6 hours, 8 if I'm lucky. 👍 Unless I'm stressed...then I get about 4.

Jannine.. #MagaMemeQueen ™️ 👑🇺🇸

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Adarniya Amit Shah ji shares his tips to maintain a healthy lifestyle - 6 hours of sleep, 2 hours of exercise and proper diet and ample drinking water. These simple steps can ensure a healthy life and it comes from someone who has overcome diabetes and insulin! #FitIndia

Adarniya Amit Shah ji shares his tips to maintain a healthy lifestyle - 6 hours of sleep, 2 hours of exercise and proper diet and ample drinking water. These simple steps can ensure a healthy life and it comes from someone who has overcome diabetes and insulin! #FitIndia

Himanta Biswa Sarma

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Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.

Dr. Andrew Huberman (Andrew D. Huberman, Ph.D.) explains how exercise and sleep interact to sustain peak brain function: - Acute sleep loss (one night): “Sure go ahead and exercise”—keep it moderate to offset cognitive drag while minimizing injury/immune risk. - Prolonged inactivity (>10 days): “You start to see significant decrements in brain oxygenation levels.” - Morning exercise + bright light (+ optional caffeine) is a “terrific way to improve the amount and quality of sleep that you get at night.” - More deep & REM sleep translates to stronger memory, steadier emotions, and long-term neural health.

Huberman Lab Clips

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Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"

Kevin O'Leary reveals he drinks wine at breakfast to get better REM sleep "Unfortunately, sleep doesn't work with alcohol. I don't smoke, I don't do drugs, but I love wine. If you drink wine 3 hours before bed, you don't get any REM sleep" "So the strategy is drink at breakfast and don't drink again. Because if you can get those 7 hours of sleep, the diet and exercise, you can't believe how you feel"

dank

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Bryan Johnson explains how lack of sleep can increase the risk of cancer ''When you get 4 hours of sleep per night or less for a few days, your NK cells, which are the cells that survey your body for cancer, go down in activity by roughly 70%. So a way to increase the risk of cancer is low sleep'' ''You can increase the risk of cancer when your body is in poor health. When you are older and when your immune system is not as strong, you have a higher chance of getting cancer''

Bryan Johnson explains how lack of sleep can increase the risk of cancer ''When you get 4 hours of sleep per night or less for a few days, your NK cells, which are the cells that survey your body for cancer, go down in activity by roughly 70%. So a way to increase the risk of cancer is low sleep'' ''You can increase the risk of cancer when your body is in poor health. When you are older and when your immune system is not as strong, you have a higher chance of getting cancer''

Mikli

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Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Eating protein before bed may improve muscle mass and aid recovery — if you lift weights. In the evening, especially in the hours before bed, our bodies are at their least insulin-sensitive. As melatonin levels rise, it interacts with receptors in the pancreas, signaling a reduction in insulin secretion. However, for the purposes of maximizing our adaptive response to resistance training, sleep is a period of long unbroken fasting. Evidence shows that during exercise training, consuming 30 grams of protein before enhances gains in muscle mass and strength. There’s two ways to look at this: One way is through the lens of time-restricted eating and the other is through the lens of actively optimizing for muscle protein synthesis on training days. Pre-sleep protein is just one way to increase total daily protein intake. A low-calorie protein shake on training days can support muscle growth by enhancing protein synthesis. However, keep in mind the natural drop in insulin sensitivity near bedtime, especially on non-training days when exercise isn’t boosting insulin sensitivity. Learn more by tuning into the Science of Protein podcast, available now on all major platforms. Show notes:

Dr. Rhonda Patrick

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How To Reverse Insulin Resistance Through Diet, Exercise, & Sleep Our brand new episode with Benjamin Bikman Rhonda & Ben cover: • How to reverse insulin resistance in 90 days • 3 supplements for improving insulin sensitivity • Which biomarkers best predict biological aging? • One simple breakfast change to lower insulin • Why is insulin resistance behind so many chronic diseases? • GLP-1 drugs for weight loss And so much more Link in the next post

FoundMyFitness Clips

34,099 görüntüleme • 11 ay önce

Losing weight is ridiculously easy in 2025. But if your insulin is high, your body can't burn fat. Ever worse? High insulin wrecks testosterone and quietly drives your blood pressure through the roof. Here are 6 ways to lower it naturally👇 1. Lower your carbohydrate intake Carbs break down into glucose the fastest, forcing your pancreas to pump out insulin to control the spike. When you reduce daily carb load, your blood sugar stays stable. Stable blood sugar = less insulin released = easier fat-burning mode 2. Walk after every meal (even inside the house) A 5-minute walk acts like a glucose sponge. Your muscles pull sugar out of your bloodstream for energy, which lowers the insulin needed to process that meal. Even slow indoor walking reduces post-meal glucose by up to 30% in some studies. 3. Eat protein & fat before carbs Protein and fat slow stomach emptying. When carbs hit your bloodstream more slowly, insulin rises gently instead of spiking. This “food order” trick can reduce the insulin response by 20–40% with the same exact meal. Crazy, right? 4. Fasting. When you’re not eating, your insulin drops. And the longer insulin stays low... The more your body shifts into burning stored fat for energy. Want to supercharge your fasting and knock down blood sugar faster? Berberine might help. It doesn’t simply lower blood sugar and insulin the “natural way”. It activates the enzyme AMP‑activated protein kinase (AMPK) — a fat-burn accelerator. Find it here (Black Friday Amazon Deals) 👇 I also created a FULL-GUIDE on how to use Berberine properly (even if you have never taken it before). Comment "Send" and I'll send it over. (must Follow so I can DM) 4. Strength training. Your muscles act like insulin sponges. The more muscle you have, the more glucose you can store without needing high insulin. Even a single strength workout can increase insulin sensitivity for up to 24–48 hours. 5. Get 7–8 hours of sleep. Poor sleep raises cortisol, and cortisol tells your body to pump out more glucose. More glucose = more insulin. Good sleep resets your hormones overnight and improves insulin sensitivity the next day by 20–30%. 6. Get enough sunlight. Sunlight triggers nitric oxide release in the skin, which helps improve glucose uptake. - Lowers cortisol - Reduces cravings - Stabilizing blood sugar - Sets your circadian rhythm More sunlight = lower insulin throughout the day. My DMs are always open for ANY questions you might have. Thanks for reading until the end, see you in the next one. *Every body works differently, this is not medical advice, just what worked on me." *Always consult a health expert before following any protocols." *Affiliate links included.*

Losing weight is ridiculously easy in 2025. But if your insulin is high, your body can't burn fat. Ever worse? High insulin wrecks testosterone and quietly drives your blood pressure through the roof. Here are 6 ways to lower it naturally👇 1. Lower your carbohydrate intake Carbs break down into glucose the fastest, forcing your pancreas to pump out insulin to control the spike. When you reduce daily carb load, your blood sugar stays stable. Stable blood sugar = less insulin released = easier fat-burning mode 2. Walk after every meal (even inside the house) A 5-minute walk acts like a glucose sponge. Your muscles pull sugar out of your bloodstream for energy, which lowers the insulin needed to process that meal. Even slow indoor walking reduces post-meal glucose by up to 30% in some studies. 3. Eat protein & fat before carbs Protein and fat slow stomach emptying. When carbs hit your bloodstream more slowly, insulin rises gently instead of spiking. This “food order” trick can reduce the insulin response by 20–40% with the same exact meal. Crazy, right? 4. Fasting. When you’re not eating, your insulin drops. And the longer insulin stays low... The more your body shifts into burning stored fat for energy. Want to supercharge your fasting and knock down blood sugar faster? Berberine might help. It doesn’t simply lower blood sugar and insulin the “natural way”. It activates the enzyme AMP‑activated protein kinase (AMPK) — a fat-burn accelerator. Find it here (Black Friday Amazon Deals) 👇 I also created a FULL-GUIDE on how to use Berberine properly (even if you have never taken it before). Comment "Send" and I'll send it over. (must Follow so I can DM) 4. Strength training. Your muscles act like insulin sponges. The more muscle you have, the more glucose you can store without needing high insulin. Even a single strength workout can increase insulin sensitivity for up to 24–48 hours. 5. Get 7–8 hours of sleep. Poor sleep raises cortisol, and cortisol tells your body to pump out more glucose. More glucose = more insulin. Good sleep resets your hormones overnight and improves insulin sensitivity the next day by 20–30%. 6. Get enough sunlight. Sunlight triggers nitric oxide release in the skin, which helps improve glucose uptake. - Lowers cortisol - Reduces cravings - Stabilizing blood sugar - Sets your circadian rhythm More sunlight = lower insulin throughout the day. My DMs are always open for ANY questions you might have. Thanks for reading until the end, see you in the next one. Every body works differently, this is not medical advice, just what worked on me." Always consult a health expert before following any protocols." Affiliate links included.

Achilleas

60,447 görüntüleme • 6 ay önce

LeBron James on his preparation for games “The #1 thing is Sleep…. A lot of people don’t see what I do - but I get to the arena 5 hours before a game to start prepping - mentally, physically & spiritually.” The Power of Sleep 😴

LeBron James on his preparation for games “The #1 thing is Sleep…. A lot of people don’t see what I do - but I get to the arena 5 hours before a game to start prepping - mentally, physically & spiritually.” The Power of Sleep 😴

Jaycob Ammerman

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Exercise might be more important than sleep People that sleep 6 hours a night or less have a higher all-cause mortality ...but only if they're not physically active In other words: Exercise negates the adverse effects of sleep deprivation on all-cause mortality

Exercise might be more important than sleep People that sleep 6 hours a night or less have a higher all-cause mortality ...but only if they're not physically active In other words: Exercise negates the adverse effects of sleep deprivation on all-cause mortality

FoundMyFitness Clips

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Three secrets for longer and healthier life 1. Sleep in pitch darkness. Those sleeping in completely dark room have 30% lower risk of premature death, as compared to those who sleep with lights on (even if the room is dimly lit), 2. Maintain a regular sleep schedule. Try to go to bed at around the same time every night. Irregular sleep schedules increase the risk of premature death. 3. Get exposed to sunlight/go outdoors. Staying indoors all the time increases the risk of premature death. #sleep #sunlight #longevity #death

Three secrets for longer and healthier life 1. Sleep in pitch darkness. Those sleeping in completely dark room have 30% lower risk of premature death, as compared to those who sleep with lights on (even if the room is dimly lit), 2. Maintain a regular sleep schedule. Try to go to bed at around the same time every night. Irregular sleep schedules increase the risk of premature death. 3. Get exposed to sunlight/go outdoors. Staying indoors all the time increases the risk of premature death. #sleep #sunlight #longevity #death

Dr Sudhir Kumar MD DM

30,826 görüntüleme • 1 yıl önce

3. Exercise You need to get a Sweat On and Get Strong: • Run • Dance • Do Yoga • Lift Weights • boxing After six months of exercise you'll lose body fat, get fit and you'll: • sleep better • be more attractive • increase confidence

3. Exercise You need to get a Sweat On and Get Strong: • Run • Dance • Do Yoga • Lift Weights • boxing After six months of exercise you'll lose body fat, get fit and you'll: • sleep better • be more attractive • increase confidence

Éarth

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Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

Exercise can offset the mortality risk of short sleep People sleeping fewer than 7 hours a night have significantly higher all-cause mortality... but not if they exercise Longitudinal studies show that short sleepers who meet physical activity guidelines (75 min vigorous or 150 min moderate per week) have mortality rates comparable to people getting 7–9 hours of sleep If your sleep is off, exercise is one of the best levers you can still pull

FoundMyFitness Clips

63,463 görüntüleme • 2 ay önce

Adequate sleep (7-9 hours/night for most adults) is critical to our #MentalHealth and physical health, and failure to get enough sleep can increase risk for obesity, diabetes, & other health problems. This #MentalHealthMonday, I'm encouraging you to get some well-deserved rest.

Adequate sleep (7-9 hours/night for most adults) is critical to our #MentalHealth and physical health, and failure to get enough sleep can increase risk for obesity, diabetes, & other health problems. This #MentalHealthMonday, I'm encouraging you to get some well-deserved rest.

U.S. Surgeon General

37,237 görüntüleme • 2 yıl önce

How much sleep do you really need? People at the Isha Yoga Center answered questions about their sleep—when they went to bed and when they woke up. Most said they sleep just 4–5 hours, yet they remain active, alert, and full of energy. From Yogic practices to eating just two sattvic meals a day, they shared what helped bring their system to a state where their need for sleep naturally came down.

How much sleep do you really need? People at the Isha Yoga Center answered questions about their sleep—when they went to bed and when they woke up. Most said they sleep just 4–5 hours, yet they remain active, alert, and full of energy. From Yogic practices to eating just two sattvic meals a day, they shared what helped bring their system to a state where their need for sleep naturally came down.

Isha Foundation

11,188 görüntüleme • 1 ay önce

The "perfect" sleep mask. Guaranteed to give you a full eight hours! Of sleep? Not so much...

The "perfect" sleep mask. Guaranteed to give you a full eight hours! Of sleep? Not so much...

To Binge

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