Modern Metabolic Health with Dr. Lindsay Ogle, MD
Join Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician, as she explores evidence-based strategies and practical tips to prevent and treat weight and metabolic conditions. Dr. Ogle provides insights on managing diabetes, PCOS, metabolic syndrome, obesity and related conditions through lifestyle optimization, safe medications and personalized care.
Modern Metabolic Health with Dr. Lindsay Ogle, MD
Better Sleep For Better Metabolic Health
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Bad sleep doesn’t just make you groggy. It can nudge your hormones, cravings, and food choices in a direction that makes weight loss and blood sugar control feel twice as hard. We walk through how sleep connects to metabolic health, including why poor sleep can raise hunger hormones like ghrelin, increase sugar cravings, and make “easy” processed foods more tempting when your energy and patience are low.
Then we get practical with eight sleep hygiene strategies you can actually use. We talk about locking in a consistent bedtime and wake time (yes, weekends count), building a bedroom that supports sleep with darkness, cooler temps, and less noise, and dialing in your personal cutoff for caffeine and other stimulants. We also cover timing your meals and being realistic about alcohol, since it may help you drift off but often disrupts sleep quality later in the night.
We round it out with movement and recovery habits that set you up for deeper rest: exercising earlier in the day, getting sunlight when you can, limiting long naps, creating a wind-down routine, and keeping the bedroom for sleep and intimacy so your brain stops associating bed with work stress. We also share a simple target for most adults: at least six hours of sleep and usually no more than nine. If this helps, subscribe, share the show with someone who needs better sleep, and leave a rating or review so more people can find us.
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✨Freebies✨
Anti-Obesity Medication Options
How To Prevent Diabetes
Healthy Habits Workbook
Preventative Health Checklist
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Welcome And Medical Disclaimer
Dr. Lindsay OgleWelcome to the Modern Metabolic Health Podcast with your host, Dr. Lindsay Ogle, a board certified family medicine and obesity medicine physician. Here we learn how we can treat and prevent modern metabolic conditions such as diabetes, PCOS, fatty liver disease, metabolic syndrome, sleep apnea, and more. We focus on optimizing lifestyle while utilizing safe and effective medical treatment. So please remember that while I am a physician, I am not your physician. Everything discussed here is provided as general medical knowledge and not direct medical advice. Please talk to your doctor about what is best for you.
Why Sleep Shapes Hunger And Weight
Dr. Lindsay OgleDo you struggle with sleep? This is a very common struggle that many people have, and I'm here to share with you eight tips on how to get better sleep. I own my own clinic called Missouri Metabolic Health, where I help patients treat and prevent metabolic conditions, and I really focus and emphasize lifestyle modification. And that includes helpful nutrition, adequate exercise, stress management, and adequate sleep. So sleep not only helps us rest and feel energized for the next day, it helps regulate our hormones. Poor sleep can increase our hunger hormones like ghrelin and can make us more hungry the next day. And we're also more likely to crave sugars. We're probably not going to have the energy to cook healthy meals, and we're not going to be making the most thought-out decisions. We're going to be reaching for whatever is easiest, and that could be more packaged and processed foods. So there are many ways that sleep can affect our metabolic health and weight. Today's talk is really more about how to improve your sleep, and you can do that through what is known as sleep hygiene. And
Start With A Consistent Sleep Schedule
Dr. Lindsay Oglethese are eight principles that when put together can help you sleep better throughout the night. The first one is to have a sleep routine. So what this really means is having a consistent bedtime and wake time. And what's important to note here is the recommendation is to continue this through the weekend. So a lot of people tend to have a routine bedtime during the weekdays, the days before work, and then they'll wake up at a consistent time before work. But on weekends they may stay out late with friends or stay up watching TV and allow themselves to sleep in to quote unquote catch up on sleep on the weekends. And while this may feel good in the moment, that catching up on sleep on the weekend and the altered sleep schedule on the weekend can then drag into the following week and affect your sleep patterns then. So as difficult and as unfun as this sounds, you are going to feel so much better if you have a consistent bedtime and awake time. And what that time, what those exact times are can vary from person to person. And so it doesn't have to be everybody goes to bed at 10 p.m. and wakes up at 6 a.m. If your work schedule is shifted a little bit later or a little bit earlier, that is okay. Whatever is working best for you in your daily routine is what is best to implement for your life.
Build A Dark Cool Quiet Bedroom
Dr. Lindsay OgleSetting up your bedroom in a sleep-conducive way can help you sleep better, help you get to sleep and stay asleep. So the things that you're going to want to do are to make sure that you have blackout curtains, keep your room as dark as possible. If you don't have access to these or if it's not feasible, you can wear those masks before bed or while you're sleeping to block out the light. This is especially helpful if you have a bed partner who has a different sleep routine. Maybe they have to wake up earlier than you and they need to turn on a light to get ready. If you're wearing that mask, that is going to help prevent some of the light from getting into your eyes and waking you up earlier than you desire or need to. Keeping the room cooler, limiting noise. And again, if this is not something that you have a lot of control over, wearing earbuds can be very powerful here. Number
Caffeine Alcohol And Late Meals
Dr. Lindsay Oglethree, avoiding stimulants close to bedtime. And this will vary from person to person because everyone seems to be a little bit unique in how stimulants affect them. So some people can have caffeine pretty close to bedtime and sleep fine. Other people can't have caffeine after lunch or they'll be up all night. So just really listening and tuning into your body. If you're sensitive to caffeine or any other stimulants like nicotine, stimulant medications like ADHD medications or for weight management, ventramine, or similar medications such as that, having those earlier in the day are going to help you rest at night. Most of us also do better if we eat meals earlier on in the evening. So trying to avoid large meals the few hours before bedtime can be really helpful and help you rest better. Alcohol is another thing to be very cautious of. So people may not realize that they are drinking a glass or two or even more to help them fall asleep because they perceive that they are more relaxed and are going to bed easier. But the truth is alcohol interrupts our sleep patterns and we tend to have less restful sleep. I know people who have worn aura rings, and this is something I have yet to try, but they have noticed that even one glass of wine will affect their sleep quality. So that is something that if you're interested in to see how your sleep is specifically affected for you, that could be something to consider. I do not have any affiliation with aura ring, but it can be a helpful feedback tool if that is something that you're interested
Exercise Timing Naps And Wind-Down
Dr. Lindsay Oglein. Number six is a physical activity earlier on in the day. Being physically active in the day can help wake you up. Bonus points if you're able to do this outside and get sunlight. For most people, if you're exercising, especially vigorous exercise too close to bed, that can stimulate your fight or flight chemicals and can keep you awake. So exercising earlier in the day is preferred. Number seven, limit naps, especially long naps. So anything longer than a half an hour, especially in the evening time, is going to affect how you sleep at night. So if you feel really tired, your eyes are tired, laying down, relaxing, meditating, closing your eyes for five to 15 minutes, that can be very helpful, but taking extended naps, especially on a consistent basis, is going to interrupt your sleep patterns. Number seven, have a bedtime routine. Have a routine that tells your body that you are ready to fall asleep. We thrive on cues. So if you have your bedtime routine where you always stretch or meditate or journal or read a book before you go to bed, that is going to tell your body and your brain that you are getting ready for bed. It can come, it can prepare itself for bedtime. And people and you can have really great success with adding a bedtime routine for yourself. It does not need to be limited to children only. And last, this is something that I am not doing right now, is keeping
Keep The Bedroom For Sleep Only
Dr. Lindsay Ogleyour bedroom for sleep only. Sleep and intimacy only. So avoiding working in your bedroom, avoiding eating in your bedroom, avoiding gaming in your bedroom, avoiding any other activities other than what you would do on the bed is recommended. That is another association for your brain so that it knows when it's in the bedroom you are ready to go to sleep. It can relax. If you are someone, especially if you work from home or you're doing homework, if you do that in the bedroom, especially if you do it in bed, that is going to trigger an emotional stress response that's going to have that attachment to the bed. So when you're laying down for bedtime, you may be thinking about work or school, and that is going to make you stressed out and overthink and keep you awake. So keeping the bed in the bedroom for sleep only is a huge pearl. Now, luckily, I sleep very well, I'm blessed that way, and I am able to work in the bedroom. This is where my office is because I live in an apartment right now, we do not have room for another office, and it works for me, and so that is okay, but I really do essentially all the other sleep hygiene habits, and all of that combined help me to helps me to sleep fairly well. And so if one of these or two of these are not possible for you, then try to do the rest, and that will probably be enough to allow you to sleep well. How
How Much Sleep Plus Listener Prompts
Dr. Lindsay Oglemuch sleep do you need? This can vary from person to person, but we all need at least six hours of sleep, usually no more than nine. And again, that can vary from person to person depending on age, sex, genetics, what you're doing during the day, but aim for at least six, probably no more than nine. Um, getting more than that for most people can make them more tired during the day. So find what works for you and try to get somewhere in that range. So tell me, are you a great sleeper? Is this something you struggle with? What of these sleep hygiene recommendations do you already do? What are you going to add? I'd love to hear in the comments below. And if you found this helpful, please like and subscribe and share with somebody else so that they can get better sleep and improve their metabolic health and well-being. Thank you for listening and leaving how you can improve your metabolic health in this modern world. If you found this information helpful, please share with a friend, family member, or colleague. We need to do all we can to combat the dangerous misinformation that is out there. Please subscribe and write a radio. This will help others find the podcast that they may also improve their metabolic health. I look forward to our conversation next week.