Health Update: When You Eat is as Important as What
Hello again to all:
Here is more important news that you can use especially if you are looking to feel great and live longer. It turns out that TRE (Time Restricted Eating) that starts with eating early in the day and finishing consuming all of your daily calories within a 10-hour window, is extremely beneficial in many ways. Please read this short paragraph:
Abstract: Type 2 diabetes (T2D) is a chronic condition that occurs in insulin-resistant people with reduced glucose uptake. It is contributed to and exacerbated by a poor diet that results in accumulation of adipose tissue, high blood sugar, and other metabolic issues. Because humans have undergone food scarcity throughout history, our species has adapted a fat reserve genotype. This adaptation is no longer beneficial, as eating at a higher frequency than that of our ancestors has had a significant effect on T2D development. Eating at high frequencies disrupts the circadian clock, the circadian rhythm, and the composition of the gut microbiome, as well as hormone secretion and sensitivity. The current literature suggests an improved diet requires meal consistency, avoiding late-night eating, low meal frequency, and fasting to increase metabolic health. In addition, fasting as a treatment for T2D must be used correctly for beneficial results. Early time-restricted eating (TRE) provides many benefits such as improving insulin resistance, cognitive function, and glycemic control. Alternate day fasting (ADF), 5:2 fasting, and long-term fasting all have benefits; however, they may be less advantageous than early TRE. Therefore, eating pattern adjustments can be used to reduce T2D if used correctly.
Bottom Line:
To keep your total body burden of inflammation low and balanced, it is imperative and foundational to do two things:
1. Eat clean, mostly organic, predominantly plant based foods.
2. Consume all of your calories in a 10-hour window of time getting 80% of your calories by 2 pm, with dinner the lightest meal of the day (salads are the best!).
The benefits are enormous across many organ systems, from gut to brain, heart to liver, and more. Not only is this approach anti-inflammatory, it is also critical in assisting you to maintain an optimal weight, blood sugar, blood pressure, as well as preserving cognitive function. This approach is a fundamental component of optimal and healthy aging!
To learn more about how to apply this information, I highly recommend the following book:
“What to Eat When” by Michael Roizen, MD as well as the companion cookbook. I have followed this protocol for some years now and it is the only way I can keep my weight in the healthy range. It is easy, simple, and doable…so just do it!
