The Power of Time-Restricted Eating

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The Power of Time-Restricted Eating

Satchin Panda is a professor in the Regulatory Biology Laboratory—aka Panda Lab—at the Salk Institute for Biological Studies in La Jolla, California. His research concerns understanding the molecular mechanism of the biological clock and the part it plays in overall health.

Research has shown that our daily eating, sleeping, and activity patterns can affect health and determine our long term risk for various diseases. myCircadianClock helps you keep track of daily behaviors important for maintaining a healthy life, such as eating, sleeping, moving, and taking supplements and medications.

Athletes could benefit from the Time Restricted Eating.

What is TRE?

https://podcastnotes.org/2019/01/02/panda-2/

Eat during daylight hours and limit your eating to a 12 hour period.

Time Restricted Eating

Benefits of TRE

  • With time-restricted eating, you’re taking advantage of the body’s natural circadian clock, and eating only when your metabolism is most optimal
  • Prolonged fasts activate autophagy pathways and allows for the clearing away of damaged cells
    • Stem cells are activated, which eventually grow to healthy/normal cells, which replace the damaged cells that were cleared away
  • “There’s evidence in the scientific literature that if you consume black coffee within the fasting window, there’s still positive effects happening
    • But the question remains – “If you were not to consume it, would you have a more robust effect? We don’t know.”
  • When you fast, you deactivate growth pathways (like IGF-1, and mTOR) – both of which are activated by amino acids
    • So you definitely want to avoid any amino acids while fasting
  • Electrolyte supplements do not appear to disrupt the fasted state
  • Training in the fasted state seems to be beneficial (unless you’re doing intense anaerobic exercise)
  • If you don’t train in the fasted state….It’s a myth – you really don’t need to down a protein shake immediately after your workout
    • HOWEVER – if you’re training fasted, know that you aren’t storing protein, so you may want to consume protein within an hour after lifting
    • Exercise is KEY for making sure IGF-1 is going to the right places
    • The best way to break a fast:
      • Eat some protein to raise your IGF-1 levels, as well as some carbs (carbs allow for IGF-1 to be more bioavailable)
      • The different types of fasting:
        • Intermittent fasting – fasting for up to 24 hours
        • Prolonged fasting – when you start fasting for 2 days or longer
        • Time-restricted eating – involves eating when your metabolism is optimal, and when you’re not eating, you’re fasting
          • So this might mean fasting for 16 hours, and eating all your food within an 8 hour window
          • “You’re eating within your circadian biology, in terms of when your metabolism is most optimal”
          • circadian rhythms
            • Your body’s metabolism isn’t that good at 8-9pm (and further on throughout the night)
            • If you eat at 10pm –
              • Your not going to be as insulin sensitive, so your blood glucose levels will be higher
              • Your fasting blood glucose levels will be higher
              • Your fatty acid metabolism isn’t as good (so you’re going to start to store fatty acids in adipose tissue rather than using them as energy – so you’ll gain more fat mass)
            • Eating late into the night, might also somehow be resetting your body’s clock
              • So your body thinks it’s the start time of metabolism (aka the morning), so the whole time you’re sleeping, your metabolism is at it’s best, and when you wake up in the morning, everything is misaligned in terms of your metabolism
      • What are the benefits of each?
        • With both time-restricted eating and intermittent fasting:
          • Some repair processes are activated (whether it’s to repair DNA or mitochondria)
      • With intermittent fasting and prolonged fasts:
        • Your body shifts from glucose/carbohydrate metabolism, to metabolizing fatty acids, and ketone bodies are produces
          • Ketone bodies have been shown to act as signaling molecules which activate genetic pathways which are known to delay age-related diseases
          • So ketones = anti-aging
          • Ketones also reduce damage generated by mitochondria
      • With time-restricted eating:
        • You’re taking advantage of the body’s natural circadian clock, and eating only when your metabolism is most optimal
        • This improves your insulin sensitivity and fasting blood glucose levels
      • With prolonged fasting:
        • Prolonged fasts activate autophagy pathways and allows for the clearing away of damaged cells
        • Stem cells are activated, which eventually grow to healthy/normal cells, which replace the damaged cells that were cleared away
        • Organs actually shrink, and during the refeeding period, they regrow
        • (This doesn’t all happen during shorter fasts, IGF-1 levels don’t drop low enough
        • Read more  https://podcastnotes.org/2019/01/09/patrick/http://
      • Need help with TRE… download the App