Most of what I tried before this were gimmicks not based on careful scientific studies. And those diets and exercise programs include keto, endurance training, having supper for breakfast, prolonged multi-day fasts, etc. All of those failed for me, and the science is questionable.
However, the studies at Salk by Dr. Panda, Hatori, Chaix, and Manoogian on TRE and circadian rhythms are robust. They have led me to this dietary strategy which has proven effective and easy to maintain.
First, forget the myth of endurance exercise as a panacea for weight or health. Getting up early in the morning to run a few miles or bike for an hour may work for those already in top health, but I would not advise it for the average person trying to start to help their diabetes, insulin resistance, or weight loss. Instead, it is far more critical, IMO, if you were like me, to strive not to eat in the morning until 16 hours had passed - even if that meant skipping a long workout.
I sip on coffee flavored with chocolate whey protein for shorter workouts or resistance training in the morning. The whey protein technically does not break the fast, yet it gives me calories to power my moderate morning exercise. In addition, it allows me to hold off breakfast until noon. Before you assume whey protein is not for you, consider this. Whey is one of the most potent sources of glutathione, the master antioxidant. Sipping coffee with added good-tasting flavored whey is one way to supercharge your health all day. Some scientists believe it is an excellent way to improve diabetic control.
Anecdotally I discuss in my book many of my patients who violated the 16-hour overnight fast as they watched their diabetes worsen, their heart disease progress, and saw the onset of fatal cancers. Exercising an hour before breakfast is a favorite and easy way to not only stimulate Autophagy - very healthy - but is a way to supercharge your P53 tumor suppressor function and give you added protection against contracting cancer. A study even shows that in cancer survivors, those who fast more than 13 hours overnight have 36% less recurrence than those whose overnight fast is shorter than 13 hours.
In summary, whatever changes you need to make to get the program to work are well worth it, not only for the next Pandemic but for the improvement in insulin resistance, increase in longevity, and for me - the way you feel. Weight loss is an added benefit because improved health is the main advantage. Nothing tastes as good as health feels, and I have never felt better. And I am not saying that to sell a book which has sold no more than 15 copies in the last 2 years. The science is now just beginning to emerge on TRE.
Was first introduced to possible benefits of meal interventions some time ago. The group was advising to shift meal patterns by having supper for breakfast. The college sponsoring their course rapidly swept them out of the door. Thinking it might help have generally followed that scheme since.
I think I just saw this type of recommendation somewhere else recently. Did think it had merit. Was going to try it and found myself so occupied I was eating supper at midnight. You've done a more comprehensive coverage here. Could well benefit from a little shrinkage. Didn't buy the vax edicts before and won't be buying them going forward.. So getting in a healthier state (they may be coming up with a engineered flu pandemic as well) certainly would be beneficial.
If I'm going to be active breakfast before seems to me to be advised. On the other hand, an end of the day intake within 8 hrs should generally be doable. Thank you! Will focus on making a more concerted and extended (maybe ongoing) effort!
Most of what I tried before this were gimmicks not based on careful scientific studies. And those diets and exercise programs include keto, endurance training, having supper for breakfast, prolonged multi-day fasts, etc. All of those failed for me, and the science is questionable.
However, the studies at Salk by Dr. Panda, Hatori, Chaix, and Manoogian on TRE and circadian rhythms are robust. They have led me to this dietary strategy which has proven effective and easy to maintain.
https://massivesci.com/articles/salk-circadian-rhythms-daylight-saving-food-eating/
https://www.salk.edu/news-release/eating-in-10-hour-window-can-override-disease-causing-genetic-defects-nurture-health/
https://www.salk.edu/scientist/satchidananda-panda/
First, forget the myth of endurance exercise as a panacea for weight or health. Getting up early in the morning to run a few miles or bike for an hour may work for those already in top health, but I would not advise it for the average person trying to start to help their diabetes, insulin resistance, or weight loss. Instead, it is far more critical, IMO, if you were like me, to strive not to eat in the morning until 16 hours had passed - even if that meant skipping a long workout.
I sip on coffee flavored with chocolate whey protein for shorter workouts or resistance training in the morning. The whey protein technically does not break the fast, yet it gives me calories to power my moderate morning exercise. In addition, it allows me to hold off breakfast until noon. Before you assume whey protein is not for you, consider this. Whey is one of the most potent sources of glutathione, the master antioxidant. Sipping coffee with added good-tasting flavored whey is one way to supercharge your health all day. Some scientists believe it is an excellent way to improve diabetic control.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4620107/
Anecdotally I discuss in my book many of my patients who violated the 16-hour overnight fast as they watched their diabetes worsen, their heart disease progress, and saw the onset of fatal cancers. Exercising an hour before breakfast is a favorite and easy way to not only stimulate Autophagy - very healthy - but is a way to supercharge your P53 tumor suppressor function and give you added protection against contracting cancer. A study even shows that in cancer survivors, those who fast more than 13 hours overnight have 36% less recurrence than those whose overnight fast is shorter than 13 hours.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4982776/
In summary, whatever changes you need to make to get the program to work are well worth it, not only for the next Pandemic but for the improvement in insulin resistance, increase in longevity, and for me - the way you feel. Weight loss is an added benefit because improved health is the main advantage. Nothing tastes as good as health feels, and I have never felt better. And I am not saying that to sell a book which has sold no more than 15 copies in the last 2 years. The science is now just beginning to emerge on TRE.
https://www.barnesandnoble.com/w/the-coffee-cure-diet-justus-robert-hope/1134927006
Was first introduced to possible benefits of meal interventions some time ago. The group was advising to shift meal patterns by having supper for breakfast. The college sponsoring their course rapidly swept them out of the door. Thinking it might help have generally followed that scheme since.
I think I just saw this type of recommendation somewhere else recently. Did think it had merit. Was going to try it and found myself so occupied I was eating supper at midnight. You've done a more comprehensive coverage here. Could well benefit from a little shrinkage. Didn't buy the vax edicts before and won't be buying them going forward.. So getting in a healthier state (they may be coming up with a engineered flu pandemic as well) certainly would be beneficial.
If I'm going to be active breakfast before seems to me to be advised. On the other hand, an end of the day intake within 8 hrs should generally be doable. Thank you! Will focus on making a more concerted and extended (maybe ongoing) effort!
Thank you and a good holiday to you!