Tuesday, June 28, 2016

I repeat: get your sleep!


I think we're back on schedule for Science Tuesday.  Today's article is not quite as focused as other articles.

The basis that all of the "science" regarding insulin resistance and obesity is more conjecture and not internally consistent.

The party line is that developing insulin resistance causes hyperinsulinemia which causes fat storage. It's pretty easy to see this argument: if your body is resistance to the insulin, you produce more, and lots of insulin drives fat storage. There are lots of reasons why having chronically high insulin (hyperinsulinemia) is a bad thing - just about any ailment you can think of comes from either chronically high sugar or chronically high insulin (which comes from chronically high sugar).

But it turns out that there are lots of insulin-resistant folks who aren't overweight, and it turns out that there are lots of overweight people who aren't insulin-resistant. The existence of these people is sufficient to show that the party line isn't the whole story. But it's hard to convince the powers-that-be that they're wrong.

The rest of the article is where it gets interesting. The author goes on to show that we don't know if insulin resistance comes before or after obesity and then switches to the big point: it's all tied to a screwed-up sleep schedule.  I quote from the article (emphasis his)
I strongly believe circadian arrhythmia is one, if not the, common underlying factor which causes IR, IGT, IFG, obesity, etc., depending on which other factors are present.
Basically, going to bed late, not sleeping in a dark cold room, getting up too early or late - not following the sun - has lots of really bad downstream effects on your hormones, which ends up driving lots of health problems, especially those related to obesity.  I've read elsewhere that one bad night of sleep will make a healthy individual as insulin-resistant as a type 2 diabetic. Proper sleep is important - I can't stress that enough.

In fact, I came across another article today (but can't find it again easily to link to it) that describes how cisplatin kidney toxicity is dramatically reduced by timing the chemotherapy to the patient's circadian rhythms. It's kind of crazy to think that your body can be more or less susceptible to a poison depending on the time of day.

Good sleep is not optional, it's the part of your day you should plan everything else around.



Workout

press 3x5
3 pull-ups between sets

then

3-3-3-3-3 push press
1-1-1 jerk



Endurance Option

accumulate 15 presses at 5RM
3 pull-ups between sets

then/or

3-3-3-3-3 push press
1-1-1 jerk



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