Metabolic Health Optimization Program

A comprehensive program designed to improve metabolic health through lifestyle modifications, focusing on high-intensity interval training (HIIT), circadian meal timing, and sleep optimization. This program incorporates behavioral science principles, progress tracking, and relapse prevention strategies for sustainable results. A disclaimer: Consult a healthcare professional before starting any new exercise or dietary program, especially if you have pre-existing health conditions.

Powered byDeedit Logo

Program Modules

💪

High-Intensity Interval Training (HIIT)

Incorporate HIIT workouts to improve insulin sensitivity, glucose homeostasis, and mitochondrial function. Explore various protocols like Tabata, Wingate, and Norwegian 4x4. HIIT improves cardiorespiratory fitness, lowers blood pressure, and improves lipid profiles. Regular HIIT can also increase mitochondrial biogenesis, leading to more efficient energy production within cells.

Tabata Protocol

Weekly 4x

20 seconds high intensity, 10 seconds rest, repeated 8 times. This 4-minute workout is a highly effective way to boost metabolism and improve insulin sensitivity. For example, try 20 seconds of burpees followed by 10 seconds of rest.

“Tabata training is a very effective way to improve metabolic health.”

activity

Wingate Protocol

Weekly 3x

30 seconds all-out sprint, followed by 4 minutes of active recovery (e.g., light jogging or cycling), repeated 4-6 times. This protocol improves anaerobic capacity and boosts metabolism. Active recovery helps to reduce lactic acid buildup.

activity

Norwegian 4x4 Protocol

Weekly 2x

4 minutes of high-intensity exercise, followed by 3 minutes of active recovery, repeated 4 times. This 28-minute protocol is excellent for building endurance and improving cardiovascular health.

activity
🍔

Exercise Snacks

Short bursts of high-intensity exercise throughout the day, timed strategically around meals. Exercise snacks improve glucose regulation and overall metabolic health. These can include short bursts of activity such as 10 squats, 15 pushups, or 30 seconds of jumping jacks.

10 Bodyweight Squats

Daily 12x

Perform 10 bodyweight squats every 45 minutes. These short bursts of exercise can significantly impact your blood glucose levels.

activity
⏰

Circadian Meal Timing

Align your eating schedule with your body's natural rhythm, avoiding late-night eating. This improves insulin sensitivity and helps regulate blood sugar levels. Eating most meals earlier in the day can significantly benefit metabolic health.

Circadian Meal Timing

Daily

Align your eating schedule with your body's natural rhythm, avoiding late-night eating. This improves insulin sensitivity and helps regulate blood sugar levels. Eating most meals earlier in the day can significantly benefit metabolic health.

activity
😴

Sleep Optimization

Prioritize 7-9 hours of quality sleep per night. Implement good sleep hygiene (dark room, cool temperature, regular sleep schedule) and consider Cognitive Behavioral Therapy for Insomnia (CBT-I) if needed. Sufficient sleep is crucial for regulating hormones like leptin and ghrelin, which affect appetite and metabolism. Lack of sleep significantly impairs glucose tolerance and can increase the risk of developing type 2 diabetes.

Sleep Optimization

Daily

Prioritize 7-9 hours of quality sleep per night. Implement good sleep hygiene (dark room, cool temperature, regular sleep schedule) and consider Cognitive Behavioral Therapy for Insomnia (CBT-I) if needed. Sufficient sleep is crucial for regulating hormones like leptin and ghrelin, which affect appetite and metabolism. Lack of sleep significantly impairs glucose tolerance and can increase the risk of developing type 2 diabetes.

activity