Related Episodes for Coffee and amino acids effect on fasting | Rhonda Patrick

“Drinking two to three cups per day is linked to roughly a 60% reduced risk of developing diabetes, a statistic that highlights coffee's robust metabolic benefits that arise from its ability to activate AMP-activated protein kinase (AMPK), a critical regulator of cellular energy metabolism.”

Dan Pardi: Ph.D. candidate studying sleep neurobiology at Stanford and University of Leiden, co-founder of Dan’s Plan online wellness company.

“In this clip from Dr. Rhonda Patrick's appearance on The Mel Robbins Podcast, she outlines a practical sleep audit built around adequate sleep, morning light, regular timing, earlier meals, and alcohol awareness.”

“A dose-response meta-analysis of 30 prospective studies, including more than 1.18 million participants, associated each additional daily cup with about a 6 percent lower incidence of type 2 diabetes, with similar patterns for caffeinated and decaf coffee.”

“In the 521,330-person EPIC cohort, participants in the highest country-specific quartile of coffee intake had lower all-cause mortality over an average 16.4 years than nonconsumers. The association was observational, with hazard ratios of 0.88 in men and 0.93 in women.”

“Smaller crossover studies support the same practical direction. Sprint intervals improved the late insulin response after one four-hour night of sleep, and a two-week HIIT program attenuated the rise in glucose, insulin, and free fatty acids after 24 hours without sleep.”

“In a 7.5-week randomized trial of 39 adults with overweight or obesity, a 13-to-16-hour overnight fast that ended food intake at least three hours before habitual sleep improved nighttime diastolic blood-pressure dipping by about 3.5 percent and lowered nighttime diastolic pressure by about 1.8 mm Hg.”

“A meta-analysis of 19 randomized trials involving 1,683 participants found modest average improvements, including about seven minutes less time to fall asleep and eight minutes more total sleep. Product quality can make dose selection difficult.”

“In this FoundMyFitness Premium Q&A preview, Dr. Rhonda Patrick reviews common contributors to fragmented sleep, including insomnia, sleep apnea, nocturia, psychological stress, irregular schedules, caffeine, alcohol, light, noise, temperature, and late eating.”

“Cognitive behavioral techniques help people who have insomnia identify what those changes are and develop strategies that promote sleep, such as practicing good sleep hygiene, stimulus control, and sleep restriction.”