Late-night eating and melatonin may impair insulin response
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- Опубліковано 1 кві 2019
- Melatonin isn't just a sleep hormone. In its role as a regulator of circadian rhythm, it regulates over 500 genes. One of the important functions emerging evidence suggests it plays is in the regulation of insulin production in the pancreas, where it binds to receptors and signals the temporary (overnight) suppression of insulin production.
This wasn’t a problem in our pre-industrial past, but in today’s environment of 24-hour food availability, it can have far-reaching effects on health. When food consumption regularly occurs outside normal daylight hours, the risk of hyperglycemia - higher than optimal blood glucose levels - increases. Chronic exposure to elevated glucose increases our risk of developing diabetes and other metabolic disorders. But, over time, elevated blood sugar - even within just high normal ranges - has an association with brain volume losses in the hippocampus and the amygdala, areas involved in memory and cognition.
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About FoundMyFitness: Rhonda Patrick has a Ph.D. in biomedical science from the University of Tennessee Health Science Center, and St. Jude Children’s Research Hospital. She also has a Bachelor’s of Science degree in biochemistry/chemistry from the University of California, San Diego. She has done extensive research on aging, cancer, and nutrition.
It is Dr. Patrick’s goal to challenge the status quo and encourage the wider public to think about health and longevity using a proactive, preventative approach.
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#melatonin #circadianrhythm #insulin - Наука та технологія
Hi, guys! This new video features a prominent clip from an interview with Dr. Satchin Panda. If you find this circadian rhythm stuff interesting, I suggest giving him a follow over on Twitter at twitter.com/satchinpanda (easily one of my favorite scientists to follow). He also has a great book out called The Circadian Code, which you can find at all major book suppliers. You should also consider watching both interviews with Dr. Panda found on this channel and on iTunes.
If you're interested in helping us keep great content like this coming out, make sure to join our pay-what-you-can tribe of supporters for the low, low price of whatever you want to pitch in at foundmyfitness.com/crowdsponsor. Lots of new interviews are on the way! As usual, thank you for watching.
Pregnant RP looks radiant!
@@magicdoggo4883 actually lean protein sparks your insulin.
Hi Doc, I have this question regarding the chart provided in the video that shows the 3 different insulin spikes.
The question is: Were the subjects fasting for the same length of time before the meal? Or was the only "fast-breaking" meal the breakfast? This alone could change the validity of the interpretation significantly.
Thanks, can you do a video on HCL?
@justin friebe ....do you have a routine sleep schedule? (same sleep/wake hours most days?) Ever test your blood sugars? Are you at a good body weight? Asking these questions to assess how your body may be handling sugars, or if you're eating more than your body needs.
Suggestion: start where you are, then experiment.
Stop everything except water 3-4 hrs before your sleep. Also make sure you follow the "Sleep Hygiene" principles to optimize the sleep you get.
And as RP mentioned, have a span of 12hrs where you don't consume food or drink (but absolutely do drink water). So if you stop eating at 3pm, don't eat until 3am, but start where you are, and gradually increase this time as it feels comfortable (even increasing by 30 minutes each week until you get to 12hrs). You can do this every day.
Yes, that would be interesting to learn how different sleep schedules affect us. I think there is some difference, but you can still do what you can to support the process.
please continue posting, very much valued
Your speeches on Vitamin D probably added many years to my life. I am no longer vitamin D deficient and no longer get head aches or high blood pressure. Thank you!
Did you supplement? If so which?
Yeah, amazon owes her big time.. at least I started taking D3 and K2 because of her.
@@PaulSchneider-bp2ic What's strange in that?
@Paul Schneider208663531 I'm assuming because so many started to supplement which were purchased off of Amazon.
@@PaulSchneider-bp2ic You won't find high quality supplements in supermarkets.
I witnessed this in my own body while wearing a CGM. When I saw my glucose rise at night and remained high until nearly 4am, I realized how eating at night is not s good idea. This is a huge revelation to me.
Around what time were you eating and what time did you go to bed?
@@no22sill 9-10pm and bed time is around 11. My understanding is your pancreas releases less insulin as melatonin increases.
That guy is melatonin, he put me straight to sleep.
He's great, but I can't help laugh every time she refers to "Dr. Panda" with a straight face.
What is the melody!
@@CommandoMaster Here you can hear Panda singing a nice melody:
ua-cam.com/video/OQnNH7I07RY/v-deo.html
Haha
Your mom is melatonin...
TL;DR: Don't eat anything 3 hours before you go to bed.
I would starve.
No, but really though. If I don't eat fairly soon before bed, I wake up in the middle of the night with my stomach growling.
@@bsmith6784 You might be surprised as your body adjusts. I used to wake up hungry in the middle of the night, and there was no way I could skip breakfast or I would drag ass all morning. After trying intermittent fasting for 2-3 days, I found the early morning hunger was gone. Also, drink plenty of water. Sometimes your body craves food when you are dehydrated.
@@bsmith6784 I never thought I'd say this sentence, but I agree with Knuckle Head! :)
@@bsmith6784 Dude you're a food addict, try some fasting
@@MB-up3mh I'm basically skin and bones, and always have been.
No fasting for me.
@Knuckle Head, I drink tons of water. Diet has gotten highly restricted though as I tend to eat the same three meals each day, plus a mix of snacks in-between.
You're awesome, Dr. Patrick. I have great faith in the information you put out there, and you and your podcast guests have a very large effect on my lifestyle decisions. My Beck depression checklist scores have come down steadily from 48 in early February, to 10's and 8's over the last week, and your micronutrient smoothie and Dr. Walker's information on the effects of sleep deficits (and how alcohol before bed can blunt REM sleep, which is needed for emotional regulation) have played a HUGE role in that. ... Had my first 70-degrees-for-10-minutes broccoli sprout shake yesterday too. ... You and the information you put out there have had a huge positive effect on my life. You rock!!! Thank you!!!
Rhonda, you're doing us all a great favor by translating academic literature for the layman who can't cannonball into the literature past the abstract. There are plenty of academics that do similar work, but you have the qualities of being passionate about your field and the understanding that the rest of us don't have all the background knowledge that your colleagues do. Keep it up, this is great. Some academics get offended when they are asked to explain in simpler, more accessible terms, but I'm glad you are doing it at least part time. It shows mastery of a subject
Joshua" +1
Great now I have to start drinking wine Saturday mornings instead of Friday night!!
more time to enjoy it!
Good point. A lot of late night calories are liquid ones aren't they? You can test your spike in blood sugar in response to different alcoholic drinks. I had never considered doing that at different times of the day before.
Don’t be fooled by this sorcery. It’s not going to make any difference in the big picture. What time of day you consume food or drink has no effect on your overall health. What matters is what and how much you put into your body.
hahahaha I literally started day drinking after this video..lost 12 pounds no joke..didnt chnge a thing except when I drink.
You also should avoid at least 2 hours after waking up.
You're fierce Dr. Rhonda, thank you. This really hit home, because night eating is an ongoing problem for me.
As always, every time I listen to you, Dr. Patrick, I learn something new that is seldom if ever covered by people in the low carb/paleo space. I really appreciate these valuable videos. Thank you.
Love your videos!!!! I've been binging your content for hours 👀
Great video Rhonda!! Keep them coming.
These bite-sized summaries are excellent. I imagine you will get 4-5 from each interview. Very helpful when time is limited. Thanks Doc!
Awesome as always Dr. Patrick. Thank you.
Wow I'm really impressed with how professional this has become. You always have such valuable information to share, but now it looks like you have way more resources for making the video as professional as possible. Amazing work, and thank you for working so hard to share the info with us all!
I really like this format and video length when presenting highly complex topics for the general public.
Same. This is really great for sharing with other people. Normal people don't want to watch hours long interviews.
Agreed. Short enough for sharing but detailed enough to wet the appetite for the long form discussions.
problem i find is most if not all studies directly look at the type 2 of diabetes which is normally just known for people weigh issues or how the intake food and nutrients, where as type 1 is far more critical and not within the same circumstances completely.
@@Dockhead I agree. Type 1 and Type 2 Diabetes are completely different diseases, and it is a shame that Type 2 Diabetes is even called Diabetes because of this confusion. Over the last decade there have been some attempts to change the label of this condition with "Syndrome X," "Metabolic Syndrome," and "Hyperinsulinemia," but if "Big Pharma" is advertising, that influences more people.
@@bidnow2946 its just type 2 can even be reversed in some cases maybe even all im not too sure, its that im type 1 myself and most doctors even in England now are referring to type 2 cases and sound like they dont know enough of type 1, maybe thats why we have specialist nurses/doctors for type 1 diabetes mostly.
metabolic syndrome i think is a very fair name to be given for type 2 just to show that both arent given from the same outcome.
Exactly the information I was searching for. Thank you.
Thanks Rhonda, your efforts are very much appreciated. much love to you and your family. 😊
Weird how sayings such as "Breakfast like a king, Lunch like a Prince, dinner like a pauper" kind of come from an intuitive experience of past generations. They knew it was right to eat less the closer to sleep time.
What's weird? you understand that a lot of intuitive experiences of past generation are debunk right? But yeah, some are true...
@@Tomy-im8zl Wtf are you talking about sonny boy?
@@MemoTraining It seems pretty clear, but I'm just saying that doing something from intuitive experience is not always a good thing but sometime it is. there is nothing weird in that.
I love how articulate and knowledgeable she is. I definitely have a crush and cannot get enough of Rhonda's lectures.
Great vid Dr. Patrick. First time hearing of melatonin insulin link. Thanks so much.
I love watching enthusiasts.....as distinct from optimists... Rhonda is terrific...As a 36yr high school teacher, stuff like hers keeps me buzzy about my love of learning.. David. Melbourne ✌️
Very valuable post and looking forward to the next one!
Thank you for what you do, it is greatly appreciated!
Dr. rhonda you rock ! ty for releasing awesome content.
This is exactly what I needed to hear. Really informative. Thanks for posting.
Cannot possibly have enough RP content
This video was so fire thank you for this Doc
Great content Dr.! I usually eat my last meal around 8 p.m. and go to bed between 10-10:30 p.m. admittedly the lighter the meal, the better I sleep. Although, from time-to-time, I have been known to pound ice cream an hour before bed and feel amazing in the morning. So the "do things in moderation" suggestion heeds well here. Optimally...eating within an 8 hour period from 8 - 4 p.m. works amazingly well for accelerating "fat" loss.
I always hit the 'like' button whenever I open one of her vids.Always useful info.
This is great, thank you, totally could have been written for me! I’m prediabetic, and it only happened since menopause. Low carb is helping, but my sleeping patterns are all over the place
I love your videos and the content, it’s s applicable, healthy and interesting! Thanks Dr RP!!
Rhonda ! Missed you, thanks for the informative posting, as always
Hello Dr Ronda, great video with substance to the point !
Please continue posting
Congratulations
I love your videos. You're so helpful.
You had a baby?! Great bounceback and love the knowledge packed video. I can share this to people who say I "starve myself" by not eating 12-16 hours a day or having 4-8 meals. I feel like no one knows how to eat, and the loudest people are the... largest.
Congrats sweet Rhonda! :) So glad to see your post again!
It is so cute how you are holding your baby!
Thank you for posting this! You just showed up in my feed for the first time and I do have type 2 diabetes and have been talking melatonin to help with sleep. I'll quit taking it today. Again thanks for the video!
I just wanted to thank you Im studying nutritional therapy because of how interesting you've made this topic to me. Truly changed the trajectory of my life. So again thank you Dr Rhonda !
Dr. Rhonda I really value your thoughts, thank you!
You are changing our lives, thank you!
Great to know. Always exploring what is best to ingest, and now it's time to explore when... Thank you, Dr. Rhonda.
More like these... this is great stuff. And provides evidence I can pass along for those still trying to figure thinks out.
Keep them coming, you're the best!
Thanks so much for all of the information.
Love this channel and presenter!! Thanks, Dr. Patrick...
Informative as always, you rule Dr Patrick
Love these short videos.
THANK YOU RHONDA💛⭐ FOR SHARING YOUR KNOWLEDGE 💗
Rhonda!! You look as young here as the same ones done 5+ years ago. Your anti-aging plan is working
She's getting younger, not just not aging.
100Strong Training what is her anti aging plan?
wouldnt say younger, i would say she looks better, something about an untangible glow that some people get when they go this way
She a had a real beer gut in that interview, but now it's gone! Her diet works!
Shes hot.
Thanks
So much information from so many sources -minute by minute, day by day...
Challenging
Seemingly near a saturation point without demanding a context specific to the individual or further research by said individual
Trends, new science, studies, podcasts, YT channels, journals...
Thank you for making this video!
Rhonda you are strong, smart and feminine woman. World needs more woman like you. Salute from Serbia!
Svuda smo 😁
These videos are so informative. Cant wait to see more!!
My brain and body thank you for the new information! I will try my best to implement this into my life
She is amazing along with Dr.Berg and co.These guys have helped me so much.God bless.
Your interview on rogan show was awesome!
Thank you so much for sharing your wealth of knowledge with us.
Dear Dr. Rhonda Patrick, thank you so much for your continued, free education of the public. You‘re greatly contributing to a more healthy society. My quesition is: How can athletes who are responsible to train in the evening (say ~ 6pm to 8pm) take your advice while still fulfilling their nutritional needs post-workout?
Your answer would be much appreciated. Thank you again.
From what I've read, athletes are unique. Both genetically and exertion/activity levels. Their lean muscle mass gives a tendency to be insulin sensitive and high metabolism.
Otis Hein try a teaspoon of vinegar, it makes cells take up glucose.
You don't need as much insulin if you use up all the glucose you consume. So I would assume, post-workout meals should be light on carbohydrates (but you need some to replenish muscles).
Contracting muscle doesn't require insult either, GLUT transporters are inserted and allow glucose to diffuse down it's concentration gradient. All you need to do is go for a walk, and it should lower your blood glucose.
Thank you for new upload!
Dr Rhonda! You look sooooooo glowing and helathy and young! Do you do paleo and IF? Any particular secrets, please make a video on you daily meals
Thanks for the Info Much Appreciated
I've learned so much from your videos...THANKS!!!
Another fantastic vid 😎👍🏻
Congatulations! Thx for helping me design recipes as well as make myself and others healthier!!
I'm happy to have found your channel and really look forward to delving into the helpful information. So my assessment fir myself, is from years of really high stress and not managing it well, and, developing sleep apnea, the high levels of cortisol I think helped to raise my blood sugar and create the situation that I have with high blood insulin and blood sugar and a fatty liver Etc. Alsi, been dealing with psoriatic arthritis fot about 7 yrs. I'm trying to deal with these issues through diet( and, no drinking alcohol) and supplementation, meditation, and regular light exercise, I would love to be able to do more but I just don't seem to have energy. I would like to understand more about why I still experience times when my blood sugar is feeling really low. I try to stay away from grains and starchy foods, but sometimes I feel like I need some carbs like sweet potato or butternut squash.
I'd be interested in a pregnancy related video! Nutrition wise. Love all you do!
Thanks for the great information!
awesome video.
this information can reduce, prevent, and reverse many conditions.
well done !!!
Excellent point. Thank you.
Thanks Rhonda.
Dr., I have SO much respect for you. Thank you for your insightful and informative videos and interviews (with Joe Rogen). I've learnt SO much from you and do try my best to follow your guidelines.
wow this video blew my mind. thanks dr patrick.
Very very good information. Thank you
Wow! This is excellent. Dr. Patrick, would you consider them that a more superior form of IF might be to skip dinner rather than breakfast as it is usually positioned (the skip meal)?
This is excellent. Thank-you.
Thanks. I've altered my eating patterns based on this, and it fits in well with intermittent fasting...
Amazing short and sweet explaination. I had to find Dr Panda's Book "the ricardia code" to understand that skipping breakfast and eating late in the night wasn't doing any favours to my intermittent fasting window. Thanks so much for this!
"The Ricardia Code" ?
Best wishes to your family!
New video style and production!
Great information. Thanks
Very interesting research finds, thanks! Big fan of intermittent fasting, but I still crave savory/salty snacks some evenings, not carbs, not sugars.
Awesome info thank you!
Thankyou Dr so much useful info. Blessings
Rhonda, I appreciate all the very useful and relevant information you share with us, but I wonder in this case if you looked at all of the studies of melatonin affecting blood sugar. There are quite a few studies showing improved insulin sensitivity, reduced blood sugar, and other improvements in other metabolic parameters. An exampel is found here, but I have seen others as well:
Introduction: The use of second-generation atypical antipsychotics has an increasing role in the development of metabolic syndrome. However, these medications due to metabolic disorders can lead to an increased risk of cardiovascular disease and subsequently mortality as well as reduced adherence to treatment. The main objective of current study was to determine the ability of melatonin to reduce the metabolic effects of second-generation antipsychotics.
Methods: This double blind controlled clinical trial was conducted on 100 patients aged 18-64 years old were treated with the second-generation antipsychotics for the first time. The patients were divided randomly into two groups of 50. The case group received slow-release melatonin at a dose of 3mg and the control group was given oral placebo at 8 p.m.
Results: The findings in melatonin group indicated significantly increase of HDL and decreased fasting blood sugar and systolic blood pressure, as well as had statistically significant increase in waist circumference, weight and BMI compared with placebo group.
Conclusion: According to the findings, it can be claimed that the addition of melatonin to atypical antipsychotics has led to a reduction in some of the metabolic effects of these drugs. In this study, HDL level was increased, and the mean systolic blood pressure and FBS were decreased in the melatonin group. Considering that these factors are contributing to cardiovascular disease as a leading cause of mortality in psychiatric patients, so the use of melatonin can reduce some of the medical effects of long-term treatment of atypical antipsychotics.
Keywords: Melatonin; Metabolic disorders; Second-generation antipsychotic drugs.
Copyright © 2017 Diabetes India. Published by Elsevier Ltd. All rights reserved.
Randomized Controlled Trial Diabetes Metab Syndr
. Jan-Mar 2018;12(1):9-15. doi: 10.1016/j.dsx.2017.08.004. Epub 2017 Aug 18.
Effect of melatonin in reducing second-generation antipsychotic metabolic effects: A double blind controlled clinical trial
Mansour Agahi 1, Negar Akasheh 1, Afshin Ahmadvand 1, Hossein Akbari 2, Fatemeh Izadpanah 3
Affiliations expand
PMID: 28847468 DOI: 10.1016/j.dsx.2017.08.004
awesome info !!
Without a doubt my sleep stats improved a lot when I eat a light meal (& no desert) early 3-4 hours before sleep. Lower heart rate dip by 4-5 bpm, higher HRV by as much as 35 points, longer REM & deep sleep intervals. These numbers are even good if I only get 5-6 hours of sleep. Thank you Doc!
Had to rewind and listen again in certain parts. V fascinating.
Thank you Doctor.
Listening to your wonderful videos at 0.75X speed reduces cortisol and increases serotonin in my blood. FYI @FoundMyFitness
Thank you for this life saving information. Godbless.
Fantastic information
Such a challenge for me to do this. My gym opens at 5am and closes at 10pm. I commute to work 30 mins away and arrive at 6am, get home at 3pm. I usually am able to get to the gym a little after 4pm, by the time I finish workout and sauna it's already around 7pm and post workout meals are important as far as I know, so this is definitely within the 3 hour window of my bed time. An ideal situation would be to find a 24 hour gym that also has a sauna so I can workout before work
Great video 100% correct
Great information
Love it, thank you dr Patrick
Thank you this was clear and to the point. I am trying to learn if I can take my Metformin ER later at night to better control blood sugar at night and early in the morning.
Interesting, thanks.