Effects of Fasting & Time Restricted Eating on Fat Loss & Health | Episode 41
Main Takeaways
Time-restricted eating (TRE) involves restricting eating to a specific period of time each day or going without food for a fixed number of days.
Everyone employs some form of TRE or fasting due to the natural fasting period during sleep.
TRE can lead to weight loss, fat loss, and longevity.
The timing of the feeding window is as important as what is eaten, and the feeding window should take place during the most active parts of the day.
The 8-hour feeding window is a good rule of thumb for TRE, but it's not necessarily the holy grail of feeding times.
There are resources available for TRE, such as the myCircadianClock and Zero app.
What you eat affects your blood glucose levels, and high blood glucose levels are correlated with mortality.
Shortening the feeding window to less than 8 hours can increase stress hormones and pro-inflammatory hormones and decrease some sex hormones, leading to negative effects on fertility.
The benefits of TRE include regulation of liver health, decreased blood pressure, and reduced oxidative stress, among others.
To stimulate the transition from the fed state to the fasted state, one can use glucose clearing through light exercise, high-intensity interval training later in the day, or Berberine, which mimics fasting.
