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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
FoundMyFitness
Melatonin's Dual Role: Sleep and Metabolism
Melatonin not only regulates sleep but also plays a crucial role in insulin production and metabolic health through its receptors on pancreatic cells. The melatonin receptor 1B has been identified as a significant risk factor for type 2 diabetes and insulin dysregulation, particularly in individuals with a gene variation that results in hypersensitivity to melatonin. This hypersensitivity leads to reduced insulin production at night when melatonin levels increase, signaling the body to lower insulin output due to expected fasting. Therefore, it is advisable to consume the last meal at least three hours before bedtime to align with the body's natural melatonin production schedule and support optimal metabolic function. Additionally, exposure to bright light upon waking can interfere with melatonin clearance, suggesting that it's beneficial to wait an hour after waking before eating.
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