What Is Time-Restricted Eating?
BENEFITS OF TIME-RESTRICTED EATING
- Enhanced weight loss and reduced fat mass
- Increased lean muscle mass and tissue
- Improved sleep
- Improved blood sugar control and 24-hour glucose levels
- Reduced inflammation–a key marker of longevity
- Improved heart function and cardiometabolic health
- Reduced metabolic disease
- Healthy liver function
- Improved brain health and cognitive function
- Improved ketone body productionIncreased energy
- Delayed aging and increased lifespan
Optimal Time to Utilize Time-Restricted Eating
A word of caution: although time-restricted eating health benefits are powerful, discuss your plans with your health care practitioner. Those with blood sugar imbalances or hormonal issues may need to address these issues first before embarking on a time-restricted eating plan.
REFERENCES
FoundMyFitness, “Dr. Satchin Panda on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health.” YouTube video, 1:31:33, June 30, 2016.
Hatori, M.; Vollmers CH.; Zarrinpar, A.; DiTacchio, L.; Bushong, E.A.; Gill, SH.; Leblanc, M.; Chaix, A.; Joens, M.; Fitzpatrick, J. A. J.; Ellisman, M.H.; Panda, S. “Time-Restricted Feeding without Reducing Caloric Intake Prevents Metabolic Diseases in Mice Fed a High-Fat Diet.” Cell Metabolism. June 6, 2012; 15 (6): 848-860.
Jamshed, H.; Beyl, R.A.; Della Manna, D.L.; Yang, E.S.; Ravussin, E.; Peterson, C.M. “Early Time-Restricted Feeding
Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans.” Nutrients 2019. May 30, 2019; 11(6), 1234.
Longo, Valter D., and Satchidananda Panda. “Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan.” Cell Metabolism. June 14, 2016; 23 (6): 1048-1059. https://www.cell.com/cell-metabolism/
pdf/S1550-4131(16)30250-9.pdf
Panda, Satchin. The Circadian Code. The Circadian Code Emmaus, PA: Rodale Books, 2018.
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I'm Nira!
I’m a Naturopath and Mind-Body expert. I love nature, nutritious foods, my daughters, deep connection with others, being authentic and honest. I’m here to help you master your physical and emotional health.