Health News Update: When We Eat is as Critical as What We Eat
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Hello everyone:
The data continues to reveal how our inborn genetic circadian clocks and rhythms work. With this information we can adjust our lifestyle to coordinate with our inner clocks and metabolism and significantly boost our health. Basically, the study says this:
“According to a study published in open access format by the Nature group journal Nutrition & Diabetes, consuming more than 45% of our daily calorie intake after 5 p.m. is associated with an increase in glucose levels, with the harmful consequences that this has for health, regardless of the individual's weight and body fat.”
Why is this important? Because…” Maintaining high levels of glucose over long periods of time can have implications including a higher risk of progressing to type 2 diabetes, an increase in cardiovascular risk due to the damage that high glucose levels do to blood vessels, and increased chronic inflammation, which aggravates cardiovascular and metabolic damage."
https://www.nature.com/articles/s41387-024-00347-6 Late Eating Upsets Blood Sugar
https://www.news-medical.net/news/20241120/Timing-of-meals-impacts-glucose-tolerance-and-health.aspx Timing of Meals impacts health
Bottom Line: Early time restricted eating (eTRF) patterns generate better glucose control and lower inflammation burdens and appear to be a healthy way to consume our meals. Essentially it means that you have some breakfast within 2 hours of waking, and a good lunch so that you get 80% of your total caloric load by 2 pm and dinner the lightest meal of the day (only 20% of your daily caloric intake). Try to get all of your calories eaten within a 10-to-12-hour window, the earlier the better and no snacks/calories after dinner. If you have any weight or blood sugar issues, crave carbs and sugar, this plan is important to implement. Here is a bit more info to help understand our body wisdom:
“Díaz Rizzolo, who is an expert on issues related to obesity, diabetes and ageing, explained that "the body's ability to metabolize glucose is limited at night, because the secretion of insulin is reduced, and our cells' sensitivity to this hormone declines due to the circadian rhythm, which is determined by a central clock in our brain that is coordinated with the hours of daylight and night."
