The Metabolic Classroom, Ep. 6: Sleep and Insulin Resistance
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- čas přidán 29. 08. 2024
- Watch the full livestream at www.insuliniq....
When our lives get busy, oftentimes the first thing that we drop is our sleep schedule. This episode of the Metabolic Classroom is your wakeup call: You can’t sacrifice sleep! This week, Dr. Ben Bikman and the Insulin IQ team review why getting enough sleep is absolutely vital to your metabolic health.
Resources referenced in this episode:
diabetes.diabe...
I’ve fasted up to 22 days. After day 6-7, insomnia becomes a problem. Now days I only fast 48-72 hours. I sleep well during these shorter fasts.
I had a mini stroke last July. I was working overnights at that time. After the stroke I stopped doing overnights. When I told my neurologist this he rolled his eyes like that wasn’t a big deal.
I would be looking for a new neurologist. EVERYONE knows the dangers of shift work and shifted circadian rhythms. BTW good for you for going back to working days and working WITH your circadian rhythm.
Sleep! The most underrated health supplement!
Religiously following Dr Ben Bikman as always.
As a 72 year old woman, with parts wearing out, aches and pains, up to pee a couple times, all further deprive me of sleep. Thus, increasing cortisol even more. Paramount to me is not getting dementia. Adequate sleep and low insulin is a huge issue. I do not want to take OTC pain meds unless there’s no choice. Curious vicious circle. I keep the room cold, go to bed feeling chilled, and wake in the night broiling hot. Per this lecture the heat is a blood sugar spike. Wow, even on carnivore. I am going to try eating my last carnivore/keto meal earlier. Thanks for this information. n=1
Thanks for sharing your story, Jennifer.
Sometimes our bodies just refuse to cooperate. It sucks.
Cortisol is the bane of my existence.😂
My sleep is terrible so this is a great episode
I've noticed if I get a good night's sleep, my morning glucose level is low. If I don't get a good night's sleep, it's elevated.
I have been watching you guys and following Ben for a while. Can you guys discuss sleep apnea and how its relationship with insulin Resistance?
According to multiple studies is that 7 not 8 hours leads to a longer life span but the parameters of the studies vary. Main point: Get some sleep by going to bed and waking on a regular cycle. Force yourself to sleep and wake at regular times and you WILL develop a cycle.
Good information here, looking forward to every upload
Great series Dr. Bikman. Wish I knew all of this 35 years ago.
Same here!!
Surprising to hear this today because sleep disturbance is one of the commonest symptoms of IF, certainly in the earlier stages. I found out this is not that rare when I was frantically trying to solve my own problems and doing a lot of research.
I always eat supper after 8pm. I don't go to bed until 12:30 or 1am. I'm kind of the opposite of Dr. Bikman. I can't go to bed hungry. A growling stomach will interfere with my sleep. Sometimes I even wake up in the middle of the night with my stomach growling. That makes it difficult to fall back to sleep.
i sleep no more than 4 hours nightly. some days no sleep at all.have had insomnia for 40 years.oddly i am healthy.i have run marathons with no sleep,hike big peaks with no sleep or food.have tried all the advice to sleep well...does not work for me.for those of you like me,don't worry about it
Interesting discussion. I am a very active person and have found that a nap (when the time is available before the feeding window) feels very restorative to strength.
This is something I've wondered about. I drink a ton of coffee--around two pots per day--and I'm basically tired all the time. And on rare occasion, I have to work overnight (network engineer). I'll be doing that tonight, as a matter of fact, so I'll be slamming caffeine like crazy to stay awake. I've been wondering if my caffeine intake has been increasing cortisol and hampering my weight loss efforts.
I'm drinking ton of coffee and it seems to have no effect, to the point where I'm thinking why drink something that has no benefit over water. Especially during nights, it seems to make me more tired. Anyways, I'm currently losing weight like crazy (switched to carnivore last month)
To your question, your sleepless night will drive up your cortisol. It alone stresses your system. I used to work as system engineer and network admin and I would say your job drives your cortisol. Coffee, from my anecdotal evidence, I would say nope, not the coffee.
17:41 growth hormone
I’m further in my carnivore journey and sleeping better, still not great. The time I eat seems to make no difference, as long as I’m not too hungry. I ate around 2 pm today, and feel fine with a little butter dipped in salt flakes around 8.
Pondering this: If the sleep difficulty is blood sugar fluctuations during sleep, a spike, a drop etc. I’m wondering if taking exogenous ketones before sleep, or 3 am as needed, would help stabilize the brain’s energy needs during the night. Thoughts?
Good talking. Just do what is normal to be normal.
I agree that when I eat too late or have a high amount of carbs in a day, my sleep is terrible and my sleep tracking app indicates as such. When I eat lower carb and have my last meal by 2-3 pm, I sleep great.
True - last week did my blood work and 2 days before had stressful event impacted my asleep and mind my IQ was doubled
Great discussion. I absolutely have trouble sleeping long enough on multi-day fasts. But usually no problem falling asleep.
I sleep usually for 8-9 hours age 25. If I get less than 7 I barely can exist. Caffeine makes me anxious and very unfocused. The sleep is very different for each person, the quality is more important than length and the time we need to sleep decreases with age. 6 hours for person in 70s should be enough
Fast every week 72 hrs 3rd night yes 👍
Dear Mr Ben Bikman & insulin IQ team. Please can you discuss the role, in fat loss or fat gain on a ketogenic lifestyle being inhibited by the presents of ASP
Acylation stimulating protein (ASP) is an adipokine that was isolated based on its function as a potent fat storage factor.
So Dr B mentions his sleep maintenance insomnia in passing but all the fatuous 'sleep hygiene' advice is ineffective for those of use awake for hours in the middle of the night. Very common in post menopausal women so maybe that's why it's overlooked
These people need to talk about menopause
Maybe they don't know anything about it 🤔 🤷 😕 😏 🙃 😅
I’m going to see my doc about HRT next week. It’s not just insulin resistance and lost sleep. Complete loss of estrogen puts us at much higher risk of cardiovascular disease, neurological disorders and Alzheimer’s, osteoporosis. I’m
Going to ask for transdermal
Estrogen and micronized progesterone. The progesterone is essential if you still have a uterus and are taking estrogen
100%
@@manitobafishermanI’m on HRT, changed my life.
If I go to bed lean, I can't fall asleep for hours. Stuffed, instant.
5-6 hours is normal for me. Rarely 8.
Just got “why we get sick” in the mail.. can’t wait to get into it
energy production thru fatty acid oxidation is stressful on the body, cortisol raises, thyroid lowers, body temps lowers, aka body enters hibernation... more and more this community is loosing understanding of "stress", PUFAs are the biggest villain in this story
I go to bed at 4am and wake up at 7:35am everyday going on 3 years ugh
Was hoping for some comments on melatonin. Any harm to take it everyday
I’m sorry but no amount of sleep hygiene helps hpa dysfunction/ poor sleep due to menopause/ feet being on fire at night. Staying asleep is the issue. It’s easy enough to tell people get more sleep but it’s very hard without sedative meds to actually override the body waking up. I honestly rather be dead at this point.
WHAT ABOUT SHIFT WORKERS?
Huberman Lab podcast has several episodes
Why don't you deal with nightshifts?
halo this is Gerard , but Carlie you found the Hormone ?
This guy in the pic is a slightly softer version of Kane in WWE.