Bad Sleep Is No Longer a Problem If You Do THIS

0:00 In fact, I meant to ask you earlier and this is a good time to um to talk about this. Uh you've described that if you are slightly sleepd deprived, so not 4 hours per night or an allnighter, but if you've only slept five or let's say you're getting an hour or two less than your normal ration of sleep, there's some pretty significant inflammation that's that that occurs. That's not good. But I've heard you cover that exercising can actually offset some of that inflammation. And this answers a a an important and common question which is if I have to pick between sleep and exercise, what do I do? >> Um and it sounds like if it's one night poor sleep, exercise, but you don't want to make it a habit. That's do I have that right? >> Yeah. I mean, so this this data, a lot of it actually comes from you can cause

0:46 even acute insulin resistance after like a night of of sleep deprivation. Certainly after two to three nights of sleep deprivation. And you know, again, a lot of that's coming down to some of the things we've already talked about. And uh but exercise can help basically negate a lot of that. And I learned that firsthand through experience when I was wearing a continuous glucose monitor. Uh and when I was a new parent, of course, you're not getting enough sleep. And so that's I learned it before I actually dove into the science about it. I I learned about it through my own data where I was, you know, I wasn't exercising as much and particularly in the first month really like you're kind of in a cave as a new mom. You don't really you're not really exercising much at all. >> Evolution wants the the baby to survive.

1:31 >> You're recovering too. I mean, childirth is a very it's a very traumatic process on the body. And so, um, I noticed that my my glucose response was like it was like pre-diabetic and I was like, what is going on? And um and that's when I started looking into the literature and happened to be around the same time when I was then starting up my at the time I was doing spin classes and then it was very clear to me it was like I do these high-intensity interval training classes even just twice a week and it was like almost completely negating what I had seen previously of my my glucose being my fasting glucose being really high and also my postprandial glucose being higher than than usual. And so um I looked into the studies and there's now you can you can find many studies out there and it really I mean obviously exercise is one of the best thing you

2:17 can do to improve insulin sensitivity and to also bring glucose into your cells right and so that's part of what you were talking about with oh you're more insulin sensitive during the morning least during the evening and I also mentioned that but guess what there's levers you can pull that like change the equation and exercise is a big one right if you're if you're exercising you're becoming more insulin sensitive you're increasing more glucose transporters on your muscle that's causing glucose to go in easier right there. So there's lots of ways around some of these rules that we hear about. >> But with the with the sleep loss, it really is it's it's interesting because people like when they don't get sleep, the last thing they want to do is work out. And obviously like you don't want to do like the hardest thing, especially if you're really like sleep deprived a lot. But it really does help negate the

3:05 inflammation and the insulin insensitivity that can happen after even just a single night of sleep. And there's studies out there showing that. And then there's also these longitudinal studies that have been done looking at, you know, people. So, obviously, poor sleep is a problem, you know, in the United States. I mean, a lot of people are are sleeping fewer than seven hours a night. And um but there's studies out there that have looked at people that sleep either shorter, so fewer than seven hours a night, or they're sleeping more than 10, right? So, you don't want to be on either end of the spectrum. And usually like sleeping long, there's like other disease states associated with it, right? But um so people that are sleeping, you know, not getting enough sleep, they have a higher all-c cause mortality than people that are getting at least 7 to n hours of sleep. And the same for like more than 10, they have a higher all cause mortality than people getting between seven and and nine. But

3:52 if people exercise, if they're meeting the physical activity guidelines right now, which is 75 minutes of vigorous intensity exercise and 150 minutes a week of moderate intensity exercise, >> right? Well, cuz the guidelines are helpful, but they're just guidelines because I mean, doing the sort of workout that you're doing, working up to doubles and triples and singles on compound lifts and then doing uh cardio, like getting your heart rate elevated and then doing addition of that and then your hiking. I mean, that it's just uh I think the guidelines are a good jumping off place for people to think about. Well, we can talk about that because there's a new study that kind of throws you that on the head. But but the point is is that if they if people were exercising within the guideline range that they basically if they weren't getting enough sleep, if they were

4:37 getting fewer than 7 hours of sleep per night, that they they basically had the same mortality rate as people that were getting enough sleep. So, it's offsetting some of that unhealthy stuff, the insulin resistance, you know, the inflammation that we know, you know, can lead to diseases and early mortality. So find the time to exercise folks. But of course periods of time like after a new child or new job or particularly stressful time I don't know any human being I don't care how driven >> um okay there's probably dogggins and Cam Haynes being probably exceptions and a few others you know um I don't ride out and a few others but people who everybody h else um seems to have periods of time where they need to just back off a bit. Mhm.

5:23 >> I know. I certainly do. And I feel like I'm doing pretty well for myself despite, you know, and and I think that it it's important that people not hold themselves to a standard that is going to make them sick or injured or miserable beyond Yeah. You also want to continue to enjoy healthpromoting activities right? >> Right. I mean, you got to say like what's your goal? Like your goal is to be healthy, to be happy. If you're taking it to this extreme where you're trying to just go to the extreme like go hard, go home and it's you're sacrificing your happiness too, I mean then that's a problem, right? Because that's part of the equation. Happiness is part of that healthy equation. >> Health is a daily and lifelong thing, but sometimes it means taking a day off. I think that's what people don't say. Um, and I think it's in a time when

6:08 perhaps a lot of people aren't exercising enough. So promoting the no days off thing can be helpful. But for those that are already, you know, forward center of mass, you know, coming off the accelerator can be really useful.