๐ Fasting and time-restricted feeding can have a significant impact on weight loss, fat loss, muscle maintenance, organ health, the genome, the epigenome, inflammation, sickness, recovery, exercise, cognition, mood, and lifespan.
๐ Understanding the mechanisms behind fasting and time-restricted feeding is crucial for gaining control over one's mental and physical health.
๐ The perfect diet for an individual depends on their previous and future activities, and eating on a schedule that aligns with those activities can optimize health goals.
๐ฝ๏ธ The time and type of food we eat impacts blood glucose and insulin levels. Simple sugars raise them more than complex carbohydrates, protein has a moderate impact, and fat has the lowest impact.
โฐ Fasting and time-restricted feeding can provide health benefits by setting conditions in the body over time, such as weight loss and improved metabolic health.
๐ Restricting food intake to a specific window of time, within the more active phase of the day, can have positive effects on weight, liver health, metabolism, and blood glucose regulation.
๐ The ideal feeding window for time-restricted eating should be tacked to the sleep-related fast, ideally starting in the afternoon and ending in the evening.
๐ Fasting during sleep enhances autophagy and allows for processes that clear out debris from the brain and enhance cognition.
๐ฝ๏ธ A suggested feeding window is from 10:00 AM or noon until 6:00 PM or 8:00 PM, as it allows for health benefits while still fitting within social rhythms.
๐ฝ๏ธ Ingesting protein early in the day supports muscle tissue maintenance and growth, especially when the expression of the clock gene BMAL is high.
โ Maintaining a consistent feeding window is important for the positive health effects of time-restricted feeding and intermittent fasting, as drifting feeding windows can disrupt circadian clock mechanisms.
๐ถโโ๏ธ๐จ Light movement, such as taking a walk after a meal, can accelerate glucose clearing and transition from a fed to a fasted state.
๐๏ธ High-intensity interval training later in the day can lower blood glucose and aid in transitioning to a fasted state before sleep.
๐ Glucose disposal agents like Metformin and berberine can significantly reduce blood glucose levels, but caution is advised in their use.
๐ฑ Continuous glucose monitors can provide valuable insights into the impact of different foods, exercise, and glucose-clearing agents on blood glucose levels.
Fasting and time-restricted eating can have both positive and negative effects on the body.
Fasting can reduce the activity of a protein called MTOR and create a state of cellular repair and clearance.
Time-restricted feeding can improve the gut microbiome, reduce non-alcoholic fatty liver disease, and optimize hormone health.
๐ Time-restricted feeding is the most tested and supported method of fasting for weight loss and blood glucose reduction.
๐ฝ๏ธ Portion control is challenging for many people, and fasting can provide mental clarity and eliminate decision-making around food.
โ๏ธ Time-restricted feeding with a sub-caloric intake can lead to increased fat loss and metabolic changes in energy metabolism.
๐ซ๐ฝ๏ธ Whether or not something breaks a fast depends on individual circumstances, but drinking water, black coffee, and some artificial sweeteners typically do not break a fast.
๐ง Salt can help manage fasting symptoms and stabilize blood volume.
๐ฝ๏ธ Time-restricted feeding, also known as intermittent fasting, can have positive effects on weight and fat loss, as well as overall health.
โฐ The ideal fasting schedule includes not eating for at least 60 minutes after waking up and avoiding food, including even small amounts of sugar, for 2-3 hours before bedtime.
๐ง Ingesting enough water and salt, preferably Himalayan or sea salt, can help stabilize mental and physical state during fasting and offset feelings of hunger.
Packets and Protocols
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