Podcasts about time restricted feeding

In this episode, Dr. Jockers explains how high insulin levels block fat burning and why most people don't realize it. Learn how to test your fasting insulin and what it reveals about your metabolism.   Get the exact foods and habits that lower insulin—more protein, fewer seed oils, and better meal timing. Find out what an insulin-friendly diet actually looks like.   See how cold exposure, strength training, and apple cider vinegar improve fat burning. Dr. Jockers also shares top supplements that boost insulin sensitivity and energy.     In This Episode:  00:00 Introduction to Key Supplements 02:28 Unlocking Fat Burning: Introduction 03:47 Understanding Insulin and Its Role in Fat Storage 05:46 Insulin-Friendly Diet: What to Eat 08:10 Exercise and Its Impact on Insulin 09:21 Intermittent Fasting and Time-Restricted Feeding 11:41 The Importance of Good Sleep 13:15 Heat and Cold Exposure for Fat Burning 14:37 Apple Cider Vinegar and Other Supplements 17:29 Conclusion and Final Thoughts     Are swollen legs or ankles slowing you down? Discover the power of Lymph System Support by Pure Health Research. Crafted with natural ingredients like dandelion extract, burdock root, and bromelain, this formula unclogs your lymphatic system, reducing swelling and supporting a healthy inflammatory response.   As a special offer, try Lymph System Support risk-free today and receive a complimentary bottle of curcumin extract. Visit GetLymphHelp.com/jockers to claim yours now. Say hello to renewed vitality and goodbye to discomfort!     Boost your detox and metabolism with Purality Health's rapid-absorbing glutathione spray. Feel more energetic and improve your health in just 7 days! Get a buy-one-get-one-free deal with a 180-day money-back guarantee. Visit purityhealth.com/drj to claim your offer today!     “Most weight-loss foods are actually locking fat in place.”  ~ Dr. Jockers       Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean TuneIn Radio     Resources: GetLymphHelp.com/jockers Visit https://puralityhealth.com/drj     Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/   

Intermittent fasting with early (9:00-5:00) eating window works best for weight loss, blood sugar control; Beleaguered California Governor Newsom at least gets it right with initiative to curb ultra-processed food, dyes, sugar; Can supplements still be used after their expiration dates? Long-term use of acid-blockers hikes heart risks in women; Quality of patient care threatened by private equity takeovers of hospitals; A tiny camera that you swallow reveals problems lurking deep within the small intestine; High fructose corn syrup fuels tumor growth; RFK Jr. faces congressional grilling next week. 

En lo último en salud y fitness edición de diciembre 2024, damos un paseo por las últimas tendencias, investigaciones y noticias en el mundo de la salud y el fitness. En este episodio vamos a platicar sobre cómo sacarle el máximo provecho al entrenamiento de resistencia combinándolo con los horarios de comida, una estrategia que está dando resultados muy concretos. También veremos qué dice la ciencia sobre mantener los músculos fuertes mientras envejecemos (y por qué es más importante de lo que crees). Le daremos un vistazo al cafestol, ese compuesto del café que genera tanto debate, y exploraremos una combinación interesante de nutrientes que podría ayudar a mantener la memoria aguda. Atajos Del Episodio 01:20 - Una combinación ganadora: Comer en horario restringido y entrenamiento de resistencia1 03:56 - La proteína y el entrenamiento de resistencia: clave para envejecer con vitalidad2 10:21 - El cafestol: beneficios inciertos y riesgos claros en la salud metabólica3 15:18 - Ácido fólico y vitamina D: una dupla prometedora para la memoria4 19:00 - DYG-400: Un extracto natural que ayuda a controlar el peso y los antojos5 Referencias: 1.      Ho, Y., Hou, X., Sun, F., Wong, S. H. S. & Zhang, X. Synergistic Effects of Time-Restricted Feeding and Resistance Training on Body Composition and Metabolic Health: A Systematic Review and Meta-Analysis. Nutrients (2024). 2.      Li, J., Wang, Y., Liu, F. & Miao, Y. Effect of Protein Supplementation Combined With Resistance Training in Gait Speed in Older Adults: A Systematic Review and Meta-Analysis of Randomized …. Journal of Aging and … (2024). 3.      Mellbye, F. D., Nguyen, M. D., Hermansen, K. & Jeppesen…, P. B. Effects of 12-Week Supplementation with Coffee Diterpene Cafestol in Healthy Subjects with Increased Waist Circumference: A Randomized, Placebo …. Nutrients (2024). 4.      Liu, W. et al. Effects of Vitamin D3 Combined with Folic Acid on Domain and Specific Cognitive Function among Patients with Mild Cognitive Impairment: A Randomized Clinical …. The Journal of … (2024). 5.      Hausenblas, H. A., Lynch, T. A. & Befus…, S. M. Efficacy of Dichrostachys Glomerata Supplementation on Overweight and Mildly Obese Adult's Weight, Mood, and Health-Related Quality of Life: A Randomized …. Journal of Dietary … (2024).

Learn about the potential benefits, risks, and practical considerations for implementing this popular eating pattern, especially for women. References:Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity - PubMed (nih.gov)Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study - PubMed (nih.gov)Safety of 8-h time restricted feeding in adults with obesity - PubMed (nih.gov)Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials - PMC (nih.gov)Time-restricted eating: Watching the clock to treat obesity - PubMed (nih.gov)Nutrition Diva is hosted by Monica Reinagel, MS, LDN.  Transcripts are available at Simplecast. Have a nutrition question? Send an email to nutrition@quickanddirtytips.com or leave a voicemail at 443-961-6206.Follow Nutrition Diva on Facebook and subscribe to the newsletter for more diet and nutrition tips. Find Monica's blog and other programs at Nutrition Over Easy. Nutrition Diva is a part of the Quick and Dirty Tips podcast network. LINKS:Transcripts: https://nutrition-diva.simplecast.com/episodes/Facebook: https://www.facebook.com/QDTNutrition/Newsletter: https://www.quickanddirtytips.com/nutrition-diva-newsletterNutrition Over Easy: https://nutritionovereasy.comQuick and Dirty Tips: https://quickanddirtytipscom

Today we address some common questions about macro tracking and the basics of time restricted feeding (intermittent fasting). Do you have more questions that we didn't address on this episode? Let us know through social media or by sending us an email! Join our Facebook group:  https://www.facebook.com/groups/happyhealthystrongpodcast Follow us on Instagram: @happyhealthystrongpodcast Contact us: greatriverfamilywellness@gmail.com   This podcast is for educational purposes only and is not intended as medical advice. Thank you for listening!

Discover the secrets to optimizing your fasting routine in this episode. Learn why the 16:8 fasting window is the most effective for weight loss and metabolic health. Dr. Jockers dives into the science behind early time-restricted feeding and its benefits over late eating.   Explore how fasting triggers powerful processes in your body. Fasting can significantly improve your overall metabolic function, from burning fat to initiating autophagy and reducing glycogen stores.    Find out how to adjust your fasting schedule for the best results. Learn the best times to fast intensely and when to ease up to align with your body's natural rhythms for optimal health and hormonal balance.   In This Episode:    00:00 Introduction to Cleansing Phase and Autophagy 02:49 Exploring the Best Fasting Window for Weight Loss 04:13 Research Insights on Time-Restricted Feeding 07:06 Benefits of Early Time-Restricted Feeding 11:03 Fasting Variations and Women's Health 14:31 Meal Planning and Fasted Exercise Tips 16:40 Conclusion and Final Thoughts       Are swollen legs or ankles slowing you down? Discover the power of Lymph System Support by Pure Health Research. Crafted with natural ingredients like dandelion extract, burdock root, and bromelain, this formula unclogs your lymphatic system, reducing swelling and supporting a healthy inflammatory response.   As a special offer, try Lymph System Support risk-free today and receive a complimentary bottle of curcumin extract. Visit GetLymphHelp.com/jockers to claim yours now. Say hello to renewed vitality and goodbye to discomfort!     Are you struggling to sleep? Purality Health has the answer with Pure Dose Magnesium, a vanilla bean treat promoting restful sleep. Their unique liposomal delivery method ensures optimal absorption, giving you the full benefits of magnesium in a tasty liquid form.   Magnesium improves sleep quality and duration by regulating neurotransmitters involved in sleep. With a 180-day money-back guarantee, you have nothing to lose. Try it today and say goodbye to sleepless nights! Visit https://www.puralityhealth.com/drj-magnesium for a special offer.     “Fasting unlocks the body's natural ability to heal and thrive." - Dr. Jockers     Subscribe to the podcast on: Apple Podcast Stitcher Spotify PodBean  TuneIn Radio   Resources: GetLymphHelp.com/jockers PuralityHealth.com and using promo code DRJ at checkout   Connect with Dr. Jockers: Instagram – https://www.instagram.com/drjockers/ Facebook – https://www.facebook.com/DrDavidJockers YouTube – https://www.youtube.com/user/djockers Website – https://drjockers.com/ If you are interested in being a guest on the show, we would love to hear from you! Please contact us here! - https://drjockers.com/join-us-dr-jockers-functional-nutrition-podcast/ 

In this episode of the Performance Initiative Podcast, hosts Dr. Grant Cooper and Dr. Zinovy Meyler speak with Lieutenant Colonel Nick Barringer. Together they dive into optimizing nutrition and performance for both athletes and soldiers. They discuss the efficacy of supplements like creatine and caffeine, the timing of protein intake, and hydration strategies. The conversation includes the nuances of fasting, the impact of antibiotics on gut health, and tips for maintaining a healthy diet under various conditions. Key insights cover the benefits of beetroot juice, collagen supplements, and oral rehydration solutions. Practical advice is provided on motivating individuals to adopt better nutrition habits and communicating health strategies effectively in the social media age.(00:00) Introduction(02:08) Lieutenant Colonel Nick Barringer, PhD(02:42) Basics of Nutrition and Diet(03:35) Working Out on an Empty Stomach(07:23) Time-Restricted Feeding and Its Benefits(18:07) Protein Intake for Muscle Building(22:34) Favorite Protein Sources and Healthy Snacking(36:53) Healthy Snacks on the Go(37:57) Choosing the Right Juices(41:34) Understanding Creatine(45:47) Supplements for Muscle Gain and Performance(49:43) Longevity and Health Optimization(59:16) Hydration and Electrolytes(01:02:30) Motivating Soldiers for Better Health(01:10:37) Microbiome and Gut Health(01:13:30) Diet Recommendations for Fatigue(01:14:31) ConclusionLieutenant Colonel Nick Barringer, PhD, is a distinguished expert in the field of military nutrition and performance optimization. With a robust academic background and extensive experience in both practical and research settings, Dr. Barringer has dedicated his career to enhancing the physical and mental resilience of soldiers. His work encompasses a wide range of topics, from the role of micronutrients in combat readiness to the development of innovative dietary strategies tailored to the unique demands of military operations. As a recognized authority, he has contributed significantly to the understanding of how nutrition can influence tactical performance, recovery, and long-term health. Dr. Barringer's insights are not only valuable for military personnel but also for athletes and individuals seeking to optimize their overall well-being.#nutrition  #podcast #creatine  #tacticalathlete  #highperformance  #healthtips  #fitnessgoals  #supplementscience  #Fitness #brainhealth Thanks For WatchingSocials:YouTube: https://www.youtube.com/channel/UCKPNCI1-HBSZmiHNAlAjiIwWebsite: https://www.performanceinitiativepodcast.com/Instagram: https://www.instagram.com/performanceinitiative

Earlier this year the American Heart Association published information that time-restricted feeding was linked to a 91% higher risk of cardiovascular death. In this interview, Karolyn talks with integrative medicine expert Ronald Hoffman, MD, about this study and other research published on this subject over the past couple of years. Hoffman is one of the foremost experts on integrative medicine. He is the founder of the Hoffman Center in New York City and the host of the popular podcast Intelligent Medicine.   About the Expert Ronald Hoffman, MD, is a physician in private practice of integrative medicine in New York City. He is a graduate of Columbia College and Albert Einstein College of Medicine. Since 1984, he has served as Medical Director of the Hoffman Center in Manhattan. Hoffman is past president of the American College for the Advancement of Medicine (ACAM). Hoffman is the host of Intelligent Medicine, a nationally syndicated radio program, and he produces the daily Intelligent Medicine podcast. He is a certified nutrition specialist (CNS) and the author of several books, including How to Talk with Your Doctor (About Complementary and Alternative Medicine).

***JOIN THE MASTER YOUR FASTING CHALLENGE THAT STARTS March 20, 2024!*** New to fasting or want to get back on track? Struggling to break through a plateau? Ready to finally stop obsessing about your diet? Let's kick off spring time and prep for summer with intention, habit-building, and fast-tracking your fasting results! We'll GUIDE you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us on March 20th for the Master Your Fasting Challenge!   REGISTER HERE! Click the Link for DATES, DETAILS, and FAQs! MARCH 20th CHALLENGE REGISTRATION LINK In today's episode, we discuss using fasting as a tool for health, wellness, and lifestyle design, sharing actionable advice and insights based on listener questions and personal experiences. We cover a range of topics including weight loss, metabolic health, fasting schedules, and overcoming plateaus. We emphasize individual adaptation for fasting practices, such as working around family meals, shift work challenges, and supplement intake during fasting windows. Listener engagement through questions and reviews is encouraged, with a goal to help others create a sustainable fasting lifestyle for long-term health benefits. FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins! THE BLUEPRINT TO FASTING FOR FAT LOSS DOWNLOAD Nutrisense CGM LINK to Discount  - Get $30 off and one-month free dietician support with the PROMO CODE “FASTINGFORLIFE” www.nutrisense.io/fastingforlife Get your FREE BOX OF LMNT hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase here! Get 30% off a Keto-Mojo blood glucose and ketone monitor (discount shown at checkout)! Click here! Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! Fasting For Life Community - Join HERE New to the podcast and wondering where to start? Head to the website and download our Fast Start Guide, 6 simple steps to put One Meal a Day Fasting (OMAD) into practice! Get our NEW sleep guide here! SLEEP GUIDE DIRECT DOWNLOAD If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them! Research Links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10789836/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10789836/pdf/125_2023_Article_6045.pdf https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5990470/pdf/nihms961628.pdf

Buck Joffrey, MD interviews Robert Lufkin, MD about his book Lies I Taught in Medical School: And the Truths That Can Save Your Life Topics include metabolic syndrome, intermittent fasting, and various outdated information still used in mainstream medicine that may have deleterious effects on people's health. Show Notes: 01:35 Dr. Lufkin's Personal Journey to Question the Medicine Establishment 04:14 When Did People Start to Take Metabolic Syndrome Seriously? 08:33 What Exactly is Metabolic Syndrome from a Physiological Standpoint? 10:21 The Balance Between Building and Breaking Down in the Metabolic System 14:41 Time-Restricted Feeding and Ketogenic Diet 28:31 The Role of Medications and Supplements 30:51 Lifestyle and Exercise as Intervention  

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Could Early Time Restricted Feeding Be a Powerful Health Optimization Strategy? Unlocking the Potential of eTRF in Boosting Health and Well-being In this episode of The Hashimoto's Doctor Podcast, we're diving deep into the world of early time-restricted feeding (eTRF) and its potential as a transformative health strategy. We'll explore the science behind eTRF, how it aligns with our body's natural circadian rhythms, and the myriad of benefits it offers, from improved metabolic health to enhanced sleep quality. Our exploration will shed light on the significance of meal timing, its impact on our internal clocks, and the subsequent effects on various physiological processes. We'll discuss the potential of eTRF in optimizing our health and how syncing our eating patterns with our body's clocks can lead to profound health improvements. As we delve into this fascinating topic, we'll also touch upon the broader principles of functional medicine and its holistic approach to health optimization. We'll emphasize the importance of individualized strategies, understanding one's body, and the role of consistent routines. Join us on this enlightening journey as we uncover the potential of early time-restricted feeding as a health optimization strategy. Whether you're curious about eTRF, seeking ways to improve your overall health, or simply eager to learn more about functional medicine, this episode is packed with insights and actionable takeaways. Health Disclaimer: Before making any changes to your diet, lifestyle, or health routine, it's essential to consult with your healthcare professional to ensure it's right for you.   Facebook: The Office of Dr. Brad Shook, DC Support Group: Greater Hickory Thyroid Support Group | Facebook Instagram: Brad Shook, DC | Functional Medicine Practitioner (@drbradshook) | Instagram Youtube: Dr. Brad Shook | The Hashimoto's Doctor - YouTube Twitter: Brad Shook, DC (@shookdc) / Twitter More: About Dr. Shook | Best Resources Telemedicine: Application for Care - The Office of Dr. Brad Shook, DC (drbradshook.com)

In this episode, I am speaking with Vanessa Spina also known as the Ketogirl. We will talk about fasting, time-restricted feeding, ketosis, and carbs and how you can improve your body composition using these tools.

Description Dr. Ralph W. Moss and son Ben discuss the potential health benefits of fasting from dawn to dusk, a practice commonly observed during Ramadan, and how it may aid in cancer prevention and overall well-being. Program Notes: For more information on cancer-fighting foods and supplements, please visit our website: https://www.themossreport.com 5 Defenders Mushroom Blend “A comprehensive self-help plan for cancer includes medicinal mushrooms. They are indispensable”. – Ralph W. Moss, PhD Olive Oil From the Raw  “A study of over 1,000,000 people shows that daily consumption of 2 Tbsp of high quality, extra virgin olive oil that contain polyphenols, results in a 30-40% decrease in cancer incidents.” – Ralph W. Moss, PhD For Dr. Moss' recommended products list, please visit https://www.themossreport.com/recommended-products/ Five scientific articles: Dawn-to-dusk dry fasting induces anti-atherosclerotic, anti-inflammatory, and anti-tumorigenic proteome in peripheral blood mononuclear cells in subjects with metabolic syndrome The impact of dawn to sunset fasting on immune system and its clinical significance in COVID-19 pandemic Impact of Time-Restricted Feeding and Dawn-to-Sunset Fasting on Circadian Rhythm, Obesity, Metabolic Syndrome, and Nonalcoholic Fatty Liver Disease Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome Fasting and cancer: molecular mechanisms and clinical application Dr. Bernstein's Diabetes Solution: The Complete Guide to Achieving Normal Blood Sugars  

Dr. Satchin Panda, a leading expert in circadian rhythm research and a professor at the Salk Institute for Biological Studies, discusses the benefits of time-restricted feeding and how it could have profound impacts on our health and chronic conditions like diabetes and even obesity. Follow Dr. Panda on Twitter Learn more about the Salk Institute & Dr. Panda's research Dr Panda's work has inspired the Ontime Health app and community. Here members learn and develop healthy habits around the pillars of circadian health; fasting, sleep, exercise and light. Learn more and join the community at : GetOntimeHealth.com/Blueprint Instagram: @getontimehealth Sign up for Erik's weekly newsletter - Adaptation Join the AIM7 Beta Community Episode 3 Quotable moments: 40:18 *“We discovered that just like light and darkness boosts our circadian rhythm and the brain, eating, fasting, and maintaining that rhythm consistently boosts our circadian rhythm in the rest of the body.” 48:00 “What we see with time-restricted feeding in animals is this immune function is tuned to the right level. It's not too high and it's not too low. One more thing that we see is gut microbiome becomes more diverse, and also we have more beneficial microbes.” 49:41 “In human studies, those who can do eight to 10 hours of time-restricted eating, even if they did it for three months minimum, saw a reduction in LDL cholesterol and reduction in triglyceride.* ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.   On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.   Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT   Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f/ See omnystudio.com/listener for privacy information.

Fasting is awesome …. But only for some!

FREE RESOURCE - DOWNLOAD THE NEW  BLUEPRINT TO FASTING FOR FAT LOSS! Learn how to RAMP UP into longer fasting windows! Gain insights into the non-weight loss benefits of fasting! Personalize your own fasting schedule and consistent FAT LOSS results! Get answers to what breaks a fast, how to break a fast, and tips and tricks to accelerate your fasting wins!   THE BLUEPRINT TO FASTING FOR FATLOSS DOWNLOAD   ***JOIN THE FASTING LIFESTYLE CHALLENGE THAT STARTS FEBRUARY 1st, 2023! -Did the holidays nip you in the bud and get you off track? OR the holiday hangover is finally wearing off? Not to worry! -How are the New Year's resolutions going? Good? Bad? Ugly? We got you! -Let's kick off February with intention, habit-building, and fast-tracking your fasting results! -New to fasting or want to get back on track? Let's do this! We'll teach you how to FAST to LOSE FAT for good, and use 'fast cycling' to achieve uncommon results! Join us February 1st for the 7-Day Fasting Lifestyle Challenge!  REGISTER HERE! Click the Link for DATES, DETAILS, and FAQ's! FEBRUARY 1st CHALLENGE REGISTRATION LINK In today's episode, we discuss a great study on 4 and 6 hours eating windows! This study is the first human trial to compare both of these eating windows and their effect on cardiometabolic health metrics. The other wonderful part of this was that out of the 82 participants, 72 of them were women!! Listen in and hope you enjoy!   Show Transcript: www.thefastingforlife.com/blog   Let's continue the conversation. Click the link below to JOIN the Fasting For Life Community, a group of like-minded, new and experienced fasters! The first two rules of fasting need not apply!   Fasting For Life Community - Join HERE   If you enjoy the podcast, would you please tap on the stars below and consider leaving a short review on Apple Podcasts/iTunes? It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them   Research Reference Links: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9407646/  https://pubmed.ncbi.nlm.nih.gov/11502822/

The guys learn about the practices of (and differences between) intermittent fasting and time restricted eating, discuss parking lot right-of-way, and dispute the legitimacy of over-the-phone time delays caused by bluetooth. Follow Foodiot on Facebook, Instagram, and Twitter for the latest episodes, news, and more. Sponsors Foodiot is proud to be sponsored by Hey Grill Hey and the Hey Grill Hey app. Episode Resources and References: Sites/Articles “Autophagy” - Cleveland Clinic “The Pegan Diet: Does It Work — And What Can You Eat?” - Cleveland Clinic “Fasting, Health & Immunity: Is There a Connection?” - Cleveland Clinic Abu Dhabi “Fast” - EtymOnline “What Is Hypoglycemia? Symptoms, Causes, Diagnosis, Treatment, and Prevention” - Everyday Health “Hunger and Appetite” - GI Society: Canadian Society of Intestinal Research “8 Health Benefits of Fasting, Backed by Science” - Healthline “Benefits of Fasted Cardio: What Happens When You Work Out on an Empty Stomach” - Healthline “Buddhist Diet: How It Works and What to Eat” - Healthline “Intermittent Fasting: What Is It, and How Does It Work?” - John Hopkins Medicine “Fasting Across Regions” - Karma Foundation “Mitophagy: Mechanisms, Pathophysiological Roles, and Analysis” - National Library of Medicine “Fact or Fiction?: Feed a Cold, Starve a Fever” - Scientific American Audio/Video “How to Do Intermittent Fasting for Weight Loss & Better Health” - The Doctor's Pharmacy with Mark Hyman, M.D. “AMA #40: Body Composition, Protein, Time-Restricted Feeding, Fasting, DEXA Scans, and More” - The Peter Attia Drive “Peter on Nutrition, Disease Prevention, Sleep, and More” The Peter Attia Drive ”The Power of Time-Restricted Eating aka Intermittent Fasting: Satchin Panda, PhD” - The Genius Life “Dr. Ken Berry on Time Restricted Eating, Skin Tags, and Hyperinsulinemia” - Health Conversations “Effects of Fasting & Time Restricted Eating on Fat Loss & Health” - Huberman Lab Books/Movies “The Power of Habit” - Charles Duhigg Credits Hosts: Todd Bulloch, Lloyd Grimm, Denny Munson Editor: Denny Munson Research and Notes: Lloyd Grimm Music: Todd Bulloch and Shiny Heads Productions

Brady Holmer is a Ph.D. candidate in Applied Physiology and Kinesiology at the University of Florida and a writer and researcher for Examine.com. His research interests include the effects of aerobic exercise on endothelial function and how sleep deprivation impacts endothelial function and cardiovascular health. In this episode, Brady breaks down a recent systematic review and meta-analysis that examines the effects of concurrent training combined with a low-carbohydrate, high-fat ketogenic diet and its impact on lean muscle mass, body composition, VO2max, and more. We also discuss popular diets for improving body composition and how they stack up. Follow Brady on Twitter Sign up for Brady's newsletter Paper - The Effects of Concurrent Training Combined with Low-Carbohydrate High-Fat Ketogenic Diet on Body Composition and Aerobic Performance: A Systematic Review and Meta-Analysis _____________________________________________________________ ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement in your life to become the most healthy, resilient, and impactful version of yourself.   On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.   Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT   Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f/  ______________________________________________________________ QUOTES   “The key is using stress and adapting to it and improving. That's what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem   "Stress is your brain and body preparing you to do something effortful." Dr. Alex Auerbach “I maybe have a different concept on leadership. To me, leading is a verb. If you're leading, you're a leader. If you're swimming, you're a swimmer, if you're driving, you're a driver. If you're leading, you're by definition, a leader. I define leading as being looked to in a particular moment to decide or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it's your turn to wear the weight.” - Clint Bruce "Attention is the currency of performance." - Dr. Peter Haberl “That's what I've discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry "Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem "Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day! That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik KoremSee omnystudio.com/listener for privacy information.

Dr. Annet Kirabo is an Associate Professor of Medicine, Clinical Pharmacology at Vanderbilt University Medical Center, as well as in the Dept. of Molecular Physiology and Biophysics. In this episode, she explains how time-restricted feeding impacts the microbiota. Dr. Kirabo also discusses how meal timing affects vital physiological systems. Follow Dr. Kirabo on Twitter Get the Ultimate Sleep Cheat Sheet _____________________________________________________________ ABOUT THE BLUEPRINT PODCAST: The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement in your life to become the most healthy, resilient, and impactful version of yourself.   On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High Performance pioneer. He introduced sports science and athlete tracking technologies to collegiate and professional (NFL) football over a decade ago and has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.   Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery. SUPPORT & CONNECT   Instagram - https://www.instagram.com/erikkorem/ Twitter - https://twitter.com/ErikKorem LinkedIn - https://www.linkedin.com/in/erik-korem-phd-19991734/ Facebook - https://www.facebook.com/erikkorem Website - https://www.erikkorem.com/ Newsletter - https://erikkoremhpcoach.activehosted.com/f/  ______________________________________________________________ QUOTES   “The key is using stress and adapting to it and improving. That's what high performance is to me, the ability to adapt rapidly so you can achieve your potential. There are five key pillars to creating the conditions for adaptability: sleep, exercise, mental resilience, nutrition, and community/relationships.” - Dr. Erik Korem   "Stress is your brain and body preparing you to do something effortful." Dr. Alex Auerbach “I maybe have a different concept on leadership. To me, leading is a verb. If you're leading, you're a leader. If you're swimming, you're a swimmer, if you're driving, you're a driver. If you're leading, you're by definition, a leader. I define leading as being looked to in a particular moment to decide or perform an action based on your unique gifts and abilities. So by that definition, everybody is a leader. All rank and role really describe is how many people are hoping you get it right when it's your turn to wear the weight.” - Clint Bruce "Attention is the currency of performance." - Dr. Peter Haberl “That's what I've discovered in the lives of brilliant, prolific, healthy creatives, is that they have networks of people they leverage in the course of their work. That they learn from, that they were challenged by, that they gave great insight and purview into their own life and work, in such a way that they were able to receive feedback that helped them get better at what they do.” - Todd Henry "Restful and fulfilling sleep enables you to grow, adapt, and thrive. It creates the conditions for adaptation, so you can pursue audacious goals and thrive in uncertainty." - Dr. Erik Korem "Most exercise programs fail, not because the reps and sets are poorly designed, but because the program doesn't adjust for how much stress your body can adapt to that day! That's why Dr. Chris Morris' research and practical application of fluid periodization is the key for unlocking your performance potential." - Dr. Erik KoremSee omnystudio.com/listener for privacy information.

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this “Ask Me Anything” (AMA) episode, Peter discusses the importance of understanding body composition and explains how to interpret the most important metrics revealed by a DEXA scan, such as lean muscle tissue mass, visceral adiposity tissue mass, bone mineral density, and more. He discusses common concerning trends in these metrics as well as strategies to address them. He goes through DEXA scan results of both male and female patient case studies and explains the prescribed intervention for each patient. Additionally, Peter answers numerous questions about dietary protein including how much we need, when we need it, and how intake should be divided throughout the day to optimize muscle protein synthesis. Finally, Peter provides his updated point of view on time-restricted feeding and fasting and how his personal approach and recommendations for patients has evolved. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your private RSS feed or on our website at the AMA #40 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss: Interpreting DEXA scans: important metrics, radiation levels, and more [2:15]; DEXA metrics: Bone mineral density (BMD) [12:00]; DEXA metrics: Visceral adipose tissue (VAT) [14:30]; DEXA metrics on lean tissue: appendicular lean mass index (ALMI) and fat-free mass index (FFMI) [20:45]; Concerning trends in BMD, VAT, & muscle mass revealed through DEXA scans [24:15]; Muscle and lean tissue loss with age and how to overcome anabolic resistance [29:15]; Female patient case studies: DEXA scan results and prescribed interventions [35:00]; Male patient case studies: DEXA scan results and prescribed interventions [42:45]; Protein consumption: recommended daily intake, Peter's personal approach, timing around workouts, and more [48:15]; What to look for with protein supplements [53:15]; Protein intake: optimal timing and how it should be divided throughout the day [55:30]; Time-restricted feeding (TRF): Peter's updated perspective [57:45]; Three strategies for reducing energy intake in over-nourished patients [1:03:15]; Prolonged fasting: potential benefits and tradeoffs [1:07:15]; A protein-supplemented version of time-restricted feeding (TRF) [1:09:30]; Theories about time-restricted feeding (TRF) and its positive influence on sleep and circadian rhythm [1:12:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2022.10.07.511346v1?rss=1 Authors: Whittaker, D. S., Akhmetova, L., Romero, H., Welsh, D. K., Colwell, C. S., Desplats, P. Abstract: Alzheimers disease (AD) is a tragic neurodegenerative disease affecting more than 5 million Americans. Circadian disruptions impact nearly all AD patients, with reversal of sleep/wake cycles and agitation in the evening being common disturbances that manifest early in disease. These alterations support a role for circadian dysfunction as a driver of AD, emphasizing a critical need to investigate the therapeutic potential of circadian-modulating interventions. One of the most powerful regulators of the circadian system is the daily feed/fast cycle. Here we show that time-restricted feeding (TRF) without caloric restriction, improved key disease components including behavior, disease pathology and transcription in the APP23 mouse model of Alzheimers disease. We found that TRF had the remarkable capability of simultaneously reducing amyloid deposition, increasing A{beta}42 clearance, improving sleep and hyperactivity, and normalizing transcription of circadian, AD and neuroinflammation-associated genes in APP23 mice. Thus, our study unveils for the first time that circadian modulation through timed feeding has far-reaching effects beyond metabolism and affects the brain as the substrate for neurodegeneration. Since the pleiotropic effects of TRF can substantially modify disease trajectory, this intervention has immediate translational value, addressing the crucial need for accessible approaches to reduce or halt AD progression. Copy rights belong to original authors. Visit the link for more info Podcast created by PaperPlayer

Link to bioRxiv paper: http://biorxiv.org/cgi/content/short/2022.10.07.511346v1?rss=1 Authors: Whittaker, D. S., Akhmetova, L., Romero, H., Welsh, D. K., Colwell, C. S., Desplats, P. Abstract: Alzheimer's disease (AD) is a tragic neurodegenerative disease affecting more than 5 million Americans. Circadian disruptions impact nearly all AD patients, with reversal of sleep/wake cycles and agitation in the evening being common disturbances that manifest early in disease. These alterations support a role for circadian dysfunction as a driver of AD, emphasizing a critical need to investigate the therapeutic potential of circadian-modulating interventions. One of the most powerful regulators of the circadian system is the daily feed/fast cycle. Here we show that time-restricted feeding (TRF) without caloric restriction, improved key disease components including behavior, disease pathology and transcription in the APP23 mouse model of Alzheimer's disease. We found that TRF had the remarkable capability of simultaneously reducing amyloid deposition, increasing A{beta}42 clearance, improving sleep and hyperactivity, and normalizing transcription of circadian, AD and neuroinflammation-associated genes in APP23 mice. Thus, our study unveils for the first time that circadian modulation through timed feeding has far-reaching effects beyond metabolism and affects the brain as the substrate for neurodegeneration. Since the pleiotropic effects of TRF can substantially modify disease trajectory, this intervention has immediate translational value, addressing the crucial need for accessible approaches to reduce or halt AD progression. Copy rights belong to original authors. Visit the link for more info Podcast created by PaperPlayer

What is sugar? Complex vs. Simple vs. Refined vs. Whole, and where do carbs fit in…“Sugar” can be confusing, to say the least. Tune in for a look at nutritional differences between sugars and their impact on PKD progression. In this episode you will learn: What “sugar” really is 3 main categories of carbohydrates Refined vs. natural sugar How sugar can impact Polycystic Kidney Disease (PKD) My top 3 tips to scale back refined sugar intake Related Resources: What is Sugar & Does it Affect Polycystic Kidney Disease? Time Restricted Feeding in Autosomal Dominant Polycystic Kidney Disease Ketogenic Dietary Interventions in ADPKD (Keto-ADPKD) Daily Caloric Restriction in ADPKD Connect with Diana, The PKD Dietitian! INSTAGRAM: https://www.instagram.com/the.pkd.dietitian/ FACEBOOK: https://www.facebook.com/PKDdietitian WEBSITE: https://www.thepkddietitian.com/ Have a question for the PKD Dietitian or a topic you would like covered? Contact The PKD Dietitian

Do you eat all day? How many meals do you take? Do you know if you eat all day you are more likely to be sick and have chronic diseases? Have you heard of Insulin resistance? Do you know about how our body repairs itself when you have an 8hrs eating window? Listen to increase your knowledge and apply the age-old learning of the health benefits of fasting

In this Find Your Edge podcast, Chris Newport dives into intermittent fasting for athletes with researcher Dr. Matthew Stratton, who just completed his dissertation on the topic at Texas Tech University at the Energy Balance and Body Composition Laboratory. Support the show

In this episode, I'm going to show you why time restricted feeding aka intermittent fasting is THE BEST DIET FOR WEIGHT LOSS. (Check out the links below to see the coaching clients mentioned in the podcast.) For instant access to future episodes, please subscribe to the podcast for FREE from your mobile device, laptop, or desktop computer. Help me reach more people by leaving a rating and review! It'll mean the world to me! More goodies for you: ➡ Need more help? WORK WITH ME! Book your FREE consultation HERE. ➡ FREE DOWNLOAD: Get the Lean Body Blueprint HERE ➡ Lose all your stubborn fat WITHOUT depriving yourself or wasting hours at the gym. Get the Fat Loss Accelerator. ➡ Subscribe to our YouTube channel HERE. ➡ Wanna show your support? Feel free to buy me a cup of coffee.

*The information in this podcast is intended for Healthcare Practitioners. Back by popular demand, Greg Potter joins Nathan to discuss time-restricted feeding. Potter shares his thoughts on recent research, including early time-restricted eating compared with daily caloric restriction, the 5:2 diet and fasting-mimicking diet. The pair also discuss whether we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Tune in to find out! Greg Potter completed PhD research at the University of Leeds, focusing on sleep, circadian rhythms, nutrition, and metabolism. He regularly contributes to various newspapers, magazines, blogs and websites, is a captivating presenter and has been a guest on nearly 100 podcast episodes. *Highlights * How timing your food intake during the day impacts your physiology (15:30) Rhythmic changes in gene transcription (22:00) Study discussion: Calorie Restriction with or without Time-Restricted Eating in Weight Loss (27:00) Study discussion: Early time-restricted eating compared with daily caloric restriction: A randomized trial in adults with obesity (36:00) Is there value in eating breakfast like a king, lunch like a prince, and dinner like a pauper? (45:00) About the 5:2 diet (53:00) The fasting mimicking diet (60:00) Trade-offs of time-restricted feeding (71:00) GLP-1 agonists for weight management (77:00) Greg Potter's recommendations (85:00) Links Greg Potter's website: Gregpotterphd.com (Gregpotterphd.com) Instagram handle: @gregpotterphd The Principles of Resilient Nutrition - https://resilientnutrition.com/ Link to paper: Calorie Restriction with or without Time-Restricted Eating in Weight Loss - https://www.nejm.org/doi/10.1056/NEJMoa2114833 Link to paper: Early time-restricted eating compared with daily caloric restriction: A randomized trial in adults with obesity - https://onlinelibrary.wiley.com/doi/10.1002/oby.23420 Link to paper: Timing of food intake predicts weight loss effectiveness - https://europepmc.org/backend/ptpmcrender.fcgi?accid=PMC3756673&blobtype=pdf Link to paper: Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/29419624/ Link to paper: Effect of Fasting-Mimicking Diet or Continuous Energy Restriction on Weight Loss, Body Composition, and Appetite-Regulating Hormones Among Metabolically Healthy Women with Obesity: a Randomized Controlled, Parallel Trial - https://pubmed.ncbi.nlm.nih.gov/33420673/

Do you ever wonder when should I eat, what should I eat?

Today we talk about the time-restricted feeding and variations on how to perform it. What are the drawbacks of the traditional 12-8PM feeding window and why switching to an earlier time may be beneficial. We also discuss the importance of family in our community and prioritizing our values at Innate to deliver quality coaching and programming. Find the article discussed here-->Cell Metabolism If you find this valuable, support the pod by GOING Here-->  Patreon  Venmo: @innate-fitness PayPal at Innateradio Remember to leave a note and we will read it on the show! Email questions for show topics or drop a line to Dr. Jacob at jacob@innatewellness.com or  at andrew@innatewellness.com Check out our Amazon affiliate links for products we have talked about on the pod

Does Time Restricted Feeding Help With Irritable Bowel Syndrome? -  Julieanna Hever, MSJulieanna Hever, M.S., R.D., C.P.T. •           https://plantbaseddietitian.com/•           Book - Healthspan Solution: How and What to Eat to Add Life to Your Years: 100 Easy, Whole-Food Recipes There is nothing Julieanna loves more than diving into a colossal bowl of salad. Known as The Plant-Based Dietitian, Julieanna has a Bachelor of Arts degree in Theatre from UCLA in and a Master of Science degree in Nutrition from Cal State Northridge, bridging her three biggest passions for food, performing, and helping people. As a Registered Dietitian, Julieanna has authored five books, including The Healthspan Solution, Plant-Based Nutrition (Idiots Guide), Vegiterranean Diet, and two peer-reviewed journal articles on plant-based nutrition for healthcare professionals (in Journal of Geriatric Cardiology and Permanente Journal), and is the nutrition columnist for VegNews Magazine. Past projects have included being the host of What Would Julieanna Do?; giving a TEDx talk; and teaching the eCornell Plant-Based Nutrition Certification Program. She recently co-hosted Science and Saucery and Facebook Watch's Home Sweat Home, and has appeared on Harry, The Dr. Oz Show, The Steve Harvey Show, Reluctantly Healthy, The Marie Osmond Show, and E! News.New adventures include speaking, presenting, traveling, helping a wide variety of clients achieve their goals, and sharing her passion for healing and happiness eating a whole food, plant-based diet. #JulieannaHever #TheRealTruthAboutHealth  #WholeFood #Vegan #Vegetarian #PlantBasedNutrition  CLICK HERE - To Checkout Our MEMBERSHIP CLUB: http://www.realtruthtalks.com Social Media ChannelsFacebook: https://www.facebook.com/TRTAHConferenceInstagram : https://www.instagram.com/therealtruthabouthealth/Twitter: https://twitter.com/RTAHealthLinkedin: https://www.linkedin.com/company/the-real-truth-about-health-conference/Youtube: https://www.youtube.com/c/TheRealTruthAboutHealth    Check out our Podcasts Visit us on Apple Podcast and Itunes search:  The Real Truth About Health Free 17 Day Live Online Conference Podcast Amazon: https://music.amazon.com/podcasts/23a037be-99dd-4099-b9e0-1cad50774b5a/real-truth-about-health-live-online-conference-podcastSpotify: https://open.spotify.com/show/0RZbS2BafJIEzHYyThm83JGoogle:https://www.google.com/podcasts?feed=aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS8yM0ZqRWNTMg%3D%3DStitcher: https://www.stitcher.com/podcast/real-truth-about-health-live-online-conference-podcastAudacy: https://go.audacy.com/partner-podcast-listen-real-truth-about-health-live-online-conference-podcastiHeartRadio: https://www.iheart.com/podcast/269-real-truth-about-health-li-85932821/Deezer: https://www.deezer.com/us/show/2867272 Other Video ChannelsYoutube:  https://www.youtube.com/c/TheRealTruthAboutHealthVimeo:  https://vimeo.com/channels/1733189Rumble:   https://rumble.com/c/c-1111513Facebook:  https://www.facebook.com/TRTAHConference/videos/?ref=page_internalDailyMotion: https://www.dailymotion.com/TheRealTruthAboutHealthBitChute:  https://www.bitchute.com/channel/JQryXTPDOMih/ Disclaimer:Medical and Health information changes constantly. Therefore, the information provided in this podcast should not be considered current, complete, or exhaustive. Reliance on any information provided in this podcast is solely at your own risk. The Real Truth About Health does not recommend or endorse any specific tests, products, procedures, or opinions referenced in the following podcasts, nor does it exercise any authority or editorial control over that material. The Real Truth About Health provides a forum for discussion of public health issues. The views and opinions of our panelists do not necessarily reflect those of The Real Truth About Health and are provided by those panelists in their individual capacities. The Real Truth About Health has not reviewed or evaluated those statements or claims. 

This episode of listener inspired questions/topics includes: 1) Thoughts on time restricted feeding. Is there a right way to go about it? 2) Thoughts on carnivore vs. carnivore plus fruit & honey. 3) Keto for two months and endurance is suffering. What should I do? HPO Sponsor Discounts, Promos, & Links: zachbitter.com/hposponsors  Athletic Greens: athleticgreens.com/HPO Ice Barrel: icebarrel.com/HPO promo code: HPO ($125 off) Support HPO: zachbitter.com/hpo  Support HPO: patreon.com/HPOpodcast Zach's Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter        

00:00 - 16:45/Sohbet Muhabbet/16:46 - 57:28/ Intermittent Fasting/Kaynaklarhttps://physicalculturestudy.com/2020/04/21/guest-post-the-history-of-intermittent-fasting/https://youtu.be/d17LJsmm9YEhttps://youtu.be/0PyBoKSv2tIhttps://pubmed.ncbi.nlm.nih.gov/32363896/https://pubmed.ncbi.nlm.nih.gov/27737674/https://pubmed.ncbi.nlm.nih.gov/34733895/https://youtu.be/kzoUZM7Avmwhttps://www.mdpi.com/2673-4168/2/1/1https://youtu.be/i2o8Yr96Qlohttps://youtu.be/LPi0WQeocJ0https://pubmed.ncbi.nlm.nih.gov/26132746/https://pubmed.ncbi.nlm.nih.gov/28701389/https://pubmed.ncbi.nlm.nih.gov/22719910/https://www.mdpi.com/2072-6643/12/8/2349https://www.researchgate.net/publication/352393855_Effects_of_Time-Restricted_Feeding_on_Supramaximal_Exercise_Performance_and_Body_Composition_A_Randomized_and_Counterbalanced_Crossover_Study_in_Healthy_Menhttps://pubmed.ncbi.nlm.nih.gov/33379191/https://pubmed.ncbi.nlm.nih.gov/31881139/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6304782/https://pubmed.ncbi.nlm.nih.gov/29419624/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5783752/https://pubmed.ncbi.nlm.nih.gov/30952576/https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8092432/https://pubmed.ncbi.nlm.nih.gov/28715993/https://www.prescrire.org/fr/3/31/55335/0/NewsDetails.aspxhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC5869082/https://pubmed.ncbi.nlm.nih.gov/32673591/https://pubmed.ncbi.nlm.nih.gov/31881139/https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/intermittent-fasting/Bölümde Bahsettiğimiz FilmlerKing RichardOld Henry

Noticing visual changes in body composition is similar to watching paint dry, especially when you don't have any metrics for measuring progress.This is why tracking things like your training and taking measurements is rather important, as objective data will allow you to accurately assess whether progress is occurring, or not.In this episode of Anabolic Radio, I had the pleasure of chatting to Dr. Grant Tinsley who is a professor at Texas Tech University and recently has been a pioneer on analyzing changes in body composition and standardizing testing.Additionally, he has conducted research in the realms of fasting- in the second half of the episode we chatting about standardizing terminology between fasting and time restricted feeding and nuances within both of those topics.Tune into the full episode to understand the true value of standardizing body composition measurements and nuances of fasting.Support the show (http://www.hawkfitcoaching.com​)Grant: https://granttinsley.com/Stay tuned for future content, but don't forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!➢ HAWK FIT COACHING: https://hawkfitcoaching.com/​➢ SHOP LEGION: BuyLegion.com/Ishak 'HAWKFIT' FOR 20% OFFCONNECT WITH ME ON SOCIAL MEDIA:➢ INSTAGRAM: https://www.instagram.com/Ishak_Ishak​➢ SNAPCHAT: Ishak_Ishak➢ FACEBOOK: https://www.facebook.com/HawkFitCoach​...➢ TWITTER: https://twitter.com/_IshakIshak​Support the show (http://www.hawkfitcoaching.com)

ไลฟ์ #43: สรุปหนังสือ ดีมาก Intermittent Fasting Revolution: The Science of Optimizing Health and Enhancing Performance เขียนโดย Prof.Mark P. Mattson ⏰ Intermittent Fasting เป็นหัวข้อสุขภาพที่ได้รับความสนใจเป็นอย่างยิ่งในช่วง 10 ปีที่ผ่านมา และมีบทความสุขภาพที่เขียนถึงประโยชน์ของเรื่องนี้นับไม่ถ้วน และถ้าพิมพ์คำค้น Intermittent Fasting, Autophagy, Time Restricted Feeding ลงไปใน pubmed ก็จะพบงานวิจัยมากกว่า 700 ฉบับ

Joseph Bass, MD, Ph.D. discusses the focus of his research on circadian rhythms and metabolic homeostasis. He tells us about the relationship between homeostasis and metabolism and the conclusions he has drawn from his recent study published in Nature Metabolism.He shares the significance of finding NADH inhibition of SIRT1 links energy state to transcription during time-restricted feeding and how he is incorporating these findings into his work at Northwestern Medicine.

066:  ALL you NEED to KNOW about INTERMITTENT FASTING; YOUR QUESTIONS ANSWERED!In this episode, Dr. Thomas Hemingway discusses the simplicity and nuance of I.F. or Intermittent Fasting and shares how truly EASY and SIMPLE it can be.It can ALSO be tailored to YOU specifically.Check it out!AND, you ASKED, and he ANSWERED; and he will discuss the answers to the common questions about Fasting types, what breaks your fast, is it safe in pregnancy, breastfeeding, and how often you should do it and are there any downsides and much MORE.TAKE a LISTEN as he does a DEEP DIVE into the age old practice.For more on Dr. Hemingway, please visit his website, https://www.modernmedicinemovement.comThere you will be able to sign up for his FREE WEEKLY health newsletter athttps://www.modernmedicinemovement.comJUST SCROLL DOWN AND ENTER YOUR EMAIL ON THE WEBSITE FOR WEEKLY GOODNESS!AND... Dr. Hemingway's  NEW NATURAL HEALTH AND WEIGHT LOSS COURSE is NOW $100 off for ONE more WEEK only!  Get it NOW while you can!!  Price goes up to $197 in a week... ONLY $97 for this week only:)  (The COURSE is All about NATURAL WEIGHT LOSS and how to Get to you MORE ENERGY, AND LOSE WEIGHT NATURALLY and ACHIEVE the HEALTH of your DREAMS!)  WITHOUT CALORIE COUNTING!!! And NATURALLY!!You can find the course here:         https://brookehemingway1.mastermind.com/masterminds/22790OR GO TO:   mastermind.comand do search for Hemingway and it will pop up!Learn more about Thomas Hemingway, MD and upcoming episodes, tips, tricks and more here:www.modernmedicinemovement.comon Instagram at @modermedicinemovement or @alohasurfdocAsk to join his FREE Private Facebook health Group with weekly LIVE educational sessions entitled:Modern Medicine Movement Health and Wellness Grouphttps://www.facebook.com/groups/2543880582493990/?ref=shareAlthough Dr. Thomas Hemingway is a physician, he is NOT your physician and is NOT to replace your primary care physician/health care provider. This podcast is NOT to be construed as medical advice by Dr. Thomas Hemingway or the guests comments as they are opinion only and NOT medical advice. Please consult your physician/health care provider should you have any medical questions or before trying any new practice. Article mentioned in this podcast:de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 2019 Dec 26;381(26):2541-2551. doi: 10.1056/NEJMra1905136. Erratum in: N Engl J Med. 2020 Jan 16;382(3):298. Erratum in: N Engl J Med. 2020 Mar 5;382(10):978. PMID: 31881139. https://pubmed.ncbi.nlm.nih.gov/31881139/

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/ Join Rachel's weekly newsletter: https://www.metflexlife.com/newsletter  In this episode, Rachel chats about ways to determine your TDEE, the most controllable variable of TDEE, signs, and symptoms of when it might be time to pivot training and nutrition protocols, how to get the most out of resistance training and running, and more! “If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well.” Today's Questions: What is the best way to determine energy spent? (energy expenditure) Alternate Day Fasting with daily heavy workouts makes me feel less efficient. What should I do? Why does my body change drastically throughout the day? Is it water weight? My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two? Top Takeaways: These 4 components combined are what make up your TDEE or total daily energy expenditure Tips on how to decrease bloat throughout the day  How to structure your days to get the benefits of both resistance training and running Show Notes: [0:00] Welcome back to MetFlex and Chill! Today is a Q&A solo episode taking on questions from IG [0:00] If you're loving MetFlex and Chill and want to help grow the show, please head over to Itunes and leave a rating and review! How to Leave an Apple Podcast Review: First, Open the podcast app on your iPhone, Mac, or iPad. Then, hit the “Search” tab at the bottom right-hand corner of the page and search for MetFlex and Chill. Select the podcast, scroll down to find the subheading “Ratings & Reviews”. and select “Write a Review.” Next, select the number of stars you'd like to leave. Please choose 5 stars! Using the text box which says “Title,” write a title for your review. Then in the text box, write the review itself. The review can be up to 300 words long, but doesn't need to be much more than: “Love the show! Thanks!” or “Rachel provides wonderful content from a multitude of expert guests!” Once you're done select “Send” in the upper right-hand corner. [1:00] Question: What is the best way to determine energy spent? (energy expenditure) [1:30] What is TDEE: Total Daily Energy Expenditure  [11:30] “If at least 80% of your day is made up of whole foods that have either had a face at some point or grown from the earth at some point, then you're probably doing pretty well.” [13:30] This simple tweak to your day can make a HUGE difference! [16:00] TDEEcalculator.net  [18:30] Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More! [19:30] Question: Alternate-day fasting with daily heavy workouts makes me feel less efficient. What should I do? [21:30] “You're going to hinder your performance and your recovery if you don't have any fuel coming in.” [23:30] Question: Why does my body change drastically throughout the day? Is it water weight? [24:30] Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time Restricted Feeding, and Training While Fasted [25:30] Question: My son needs to run for his psyche but wants to build muscle and resistance train. How should he go about mixing the two? [29:30] Thanks for listening to another solo Q&A episode.  If you know anyone that could benefit from MetFlex and Chill please share it out on your social media and tag Rachel @rachelgregory.cns or head over to iTunes and leave a review to help grow the show!   THINGS MENTIONED IN THIS EPISODE: This simple tweak to your day can make a HUGE difference! TDEEcalculator.net Episode 17: THE Fasting Episode with Mike Mutzel  Episode 46: How To Find Maintenance Caloric Intake, Fast vs. Slow Fat Loss, Accuracy of Tracking Devices, and More! Episode 52: Most Common Causes of Bloating, Intermittent Fasting vs. Time-Restricted Feeding, and Training While Fasted --- Join the FREE MetFLex Life Course: www.metflexandchill.com Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master's Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor's Degree in Sports Medicine from the University of Miami. Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).

Diets, weight loss programs, intermittent fasting, ketones, game-changers, are all the buzz at the moment as we slowly emerge from this COVID slumber. But do they work? Are they sustainable? Are they for you! Where do you start and how should you start on your health journey? In this episode, we discuss all this and more with Scientist, Nutritional Therapist, International Speaker, Health and Nutrition Coach, and Consultant Matty Lansdown.Matty is an in-demand Nutritional Therapist, International Speaker, Health and Nutrition Coach, and Consultant for high-level corporate clients, business owners, and 9-5 workers.As a scientist of biology at a major Melbourne hospital and having worked in the fields of Cancer Research and Vaccine Formulation, Matty developed the core belief that ‘genetic diseases' are, for the most part, a result of misinformation and bad food consumption habits passed down from generation to generation, rather than a result of genetic predisposition to an illness.Matty's medical knowledge, combined with extensive research and self-testing of non-traditional dieting and safe fasting methods have made him an internationally recognised voice in the field of intermittent fasting and nutritional optimisation. He is regularly invited to international wellness events, retreats, and conferences as a coach, panelist and speaker.So buckle your seat beats and tune in for another insightful episode of me&my health up with Matty Lansdown.Episode Resources & How to connect with MattyWebsite: Matty Lansdown: Transform Your Health – Nutrition and Human Optimisation Education and Coaching delivered by a ScientistJoin Matty's Facebook group: https://www.facebook.com/groups/IntermittentFastingForHealth Matty's podcast episode on Debunking ‘Game Changer's' documentary:  https://open.spotify.com/episode/0aJvqzfCJPlVn6MKAu3WoX?si=Axgca__cTiu88ucZmR7zKg About me&my Health Up & Hostme&my Health Up seeks to enhance and enlighten the wellbeing of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food is medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering.CreditsPodcast editing: Ivan SaldanaSupport the show

On this week's episode, #44 of the Genetic Genius, Dave Sherwin of Dirobi Health discusses his top 7 tips for cellular optimization and how easily you can change daily health for sustainability and longevity. Here are some of the topics we discuss on the show: 1. What is the Undiet that you developed based on your research and studies? What are your 7 steps health habits and what's the thought process behind their creation? #1 Do not drink calories - how does this apply to smoothies, protein drinks etc. #2 Time Restricted Feeding - eat within a six to twelve hour window. How does this fall into the intermittent fasting category? #3 Eat ALL food very slowly, and mindfully. Do you have tips for mindful eating practices? #4 Eat according to the “hand rules” for every meal. How does someone know how much of the macronutrients - proteins, carbs, fats to eat at each meal? #5 Move your body every day. Are there specific types of movement that you recommend or is it more individualized or genetic when it comes to weight loss? #6 Observe a simple supplement strategy. # 7 Cheat strategically, and rarely. To learn more about Dave & Dirobi Health visit: dirobi.com To download the amazing resources: dirobi.com/resources Follow Dave on social media: IG @dirobihealth & FB facebook.com/dirobihealth Special offer for listeners -10% of supplements use code geneticgenius

中国药监局 批准我国自主研发的长效GLP-1受体激动剂治疗2型糖尿病Cell子刊 4小时和6小时限时进食对体重和心血管代谢健康的影响Diabetes Obesity & Metabolism 严重低血糖与心血管事件发现的关系Gut 地中海饮食通过肠道菌群影响肥胖患者的胆固醇水平，不受能量的影响Nature子刊 光遗传学技术刺激脂肪产热来预防肥胖聚乙二醇洛塞那肽注射液（polyethylene glycol loxenatide）聚乙二醇洛塞那肽注射液（PEX168）是一种新型的、我国自主研发的、长效胰高血糖素样肽-1（GLP-1）受体激动剂，可促进葡萄糖依赖的胰岛素分泌，配合饮食控制和运动，单药或与二甲双胍联合，用于改善成人2型糖尿病患者的血糖控制。2019年5月中国国家药品监督管理局批准聚乙二醇洛塞那肽注射液上市，用于治疗2型糖尿病。《随机对照研究：聚乙二醇洛塞那肽注射液单药治疗中国人群2型糖尿病的疗效和安全性的3a期临床研究》Diabetes Obesity and Metabolism，2020年12月 (1)研究目的是评价聚乙二醇洛塞那肽注射液单药治疗中国2型糖尿病的疗效和安全性。这项多中心的、随机的、双盲的、安慰剂对照的3a期临床试验中，来自中日友好医院的研究人员招募了361名、糖化血红蛋白7.0%-10.5%、空腹血糖

In Episode 114 I sit down with Emily Manoogian, PhD from the Panda lab at Salk Institute to learn about how we can improve our health by nurturing our our circadian rhythms. Emily and her team are considered world leaders in the field of science known as 'chronobiology' and have published several studies (and many others currently under way) investigating how the timing of our meals effects our health. In this episode we specifically cover: What circadian rhythms are Why we need circadian rhythms What circadian disruption is What social jet-lag is Learning from shift workers How external cues such as light exposure and meal timing affect our circadian rhythms Time restricted feeding (TRF) and what Emily's research has identified so far The difference between TRF and fasting Why Emily recommends having more calories in the first half of your day What to do if you are someone who routinely has dinner very late (e.g many Europeans) Lots of practical information that you can put into play Future research Emily would like to conduct and much more As I note at the beginning of this episode in the introduction. While the time restricted eating that we talk about is far from an extreme protocol, if you suffer from an eating disorder and find the subject of meal timing in any way to be triggering then this may not be the best episode for you, which is totally fine! You can just pick the show back up next episode, and come back to this episode in the future if you feel the timing is more appropriate for you. NOTE: Unfortunately the audio quality of this episode is not as high as I would ordinarily like. While I much prefer having these conversations in person (and hope to get back to that format soon) with COVID-19 I've needed to record remotely in order to continue having such informative guests on the show. Resources: My Circadian clock Emily's Tedx Talk Continue the conversation: We would love to hear from you Emily Manoogian, PhD: Twitter. Simon Hill: Instagram and Twitter Want to support the show? The single best way you can support the show is by leaving a review on Apple podcast app - it only takes a few minutes and would be much appreciated. Thanks in advance. Hope you enjoy this episode. Simon Hill, Nutritionist, Sports Physiotherapist Creator of Plantproof.com and host of the Plant Proof Podcast Author of The Proof is in the Plants Connect with me on Instagram and Twitter Download my two week meal plan

In this episode we discuss a manuscript entitled “Effects of 4- and 6-h Time-Restricted Feeding on Weight and Cardiometabolic Health: A Randomized Controlled Trial in Adults with Obesity”. This manuscript was recently published online in Cell Metabolism and will be available in print this September. This paper comes from Dr. Krista Varady's lab at the University of Illinois at Chicago.  For this episode we had the pleasure of having the first author, Sofia Cienfuegos, join us to discuss her manuscript. Sofia is a registered dietitian and a PhD candidate in Dr. Varady's lab who led this clinical trial as part of her dissertation work.  https://doi.org/10.1016/j.cmet.2020.06.018 Episode 8 Time Stamps (hh:mm:ss) Introduction/Special Guest:                                                                          00:00:00 – 00:02:11 Publishing in Cell Metabolism:                                                                     00:02:10 – 00:04:06 Sofia's Scientific Background:                                                                     00:04:06 – 00:06:41 Switching Labs:                                                                                               00:06:41 – 00:13:41 Background/Forms of TRF:                                                                           00:13:41 – 00:15:26 Fasting Mimicking Diet:                                                                                 00:15:26 – 00:21:48 Why TRF/Fasting in General:                                                                         00:21:48 – 00:27:21 Purpose of the Study:                                                                                     00:27:21 – 00:30:14 Previous Work and Study Design:                                                               00:30:14 – 00:33:07 Methods/Figure 1:                                                                                           00:33:07 – 00:35:49 Early vs. Late TRF Window:                                                                           00:35:49 – 00:45:12 Outcome Measures and Participant Demographics:                                    00:45:12 – 00:51:08 Results/Figure 3:                                                                                            00:51:08 – 00:54:43 Skipping Breakfast/Setting Intentions to Prevent “Out Eating” the Fast: 00:54:43 – 00:59:58 Our Experiences with TRF and Fasting:                                                         00:59:58 – 01:02:37 TRF and Skeletal Muscle Insulin Sensitivity:                                                 01:02:37 – 01:08:14 Figure 4/Body Composition Changes:                                                           01:08:14 – 01:11:40 Limitations of the Study:                                                                               01:11:40 – 01:14:22 Figure 4/Insulin Sensitivity:                                                                           01:14:22 – 01:19:16 Figure 5/Ox Stress and Inflammatory Markers:                                           01:19:16 – 01:28:11 Figure 6/Adverse Events:                                                                               01:28:11 – 1:31:17 Dietitians are Awesome!:                                                                              01:31:17 – 01:35:41 Future Directions:                                                                                          01:35:41 – 01:37:51 Fit Bit Data and Outro:                                                                                   01:37:51 - End  

Multi #10: A bit of into on the frequently talked about and very popular: Intermittent Fasting

In this episode, Mike Cola talks about the pros and cons of intermittent fasting (IF) vs time restricted Feeding (TRF). Learn about all the health and weight loss benefits of fasting along with some IF and TRF protocols to follow.

 One of the subjects that I have recently been fascinated by, to the point of obsession, is the concept of health extension, or how to increase our health span. Health span is the time in our lives where we are functional and relatively free of the many serious chronic diseases that are usually associated with aging. I'm now 66 and statistically entering the limits of my health span, so it is of vital interest to me and for you too, if you are a baby boomer or beyond. There has been an enormous amount of exciting research, both animal and human, in this area, particularly over the last decade or so. Yet most baby boomers aren't familiar with the research and it's ramifications.  That's why I'm so excited about sharing this valuable information with you. I am particularly interested in hacks that we can do to our lifestyles that are relatively painless and provide a whole lot of bang for buck, so to speak. Today, I'm going to share with you one of the best hacks that I have found that I have personally adopted with some impressive results. This fairly painless hack has the potential of dramatically changing the way you feel as well as adding many years of additional healthy living to your life. And, if you are already struggling with a chronic condition, it could go a long way to minimize, or even eliminate your present symptoms. Do I have your attention yet? Today, I will be sharing with you the awe and mystery of Time Restricted Eating. Sorry, I couldn't help but throw in that reference to the Outer Limits, a very cool and creepy TV show from my youth. Time Restricted Eating Sounds ominous doesn't it. It isn't nearly as bad as it sounds. It doesn't require any major changes to your diet or cutting out your favorite epicurean delights. Though, improving the quality of your diet will certainly increase its effectiveness on your overall health. Time Restricted Eating simply means that you will be eating all your meals within a 9 – 12 hour window during the day. So, say you get up and have your first cup of coffee at 8:00 AM. You will then plan on having your very last bite of anything by at least 8:00 PM, or earlier if possible. Research shows that the smaller the window, the more profound the effect of the Time Restricted Eating. I personally shoot for 10 hours. That's it! Really. You don't have to make any changes to your present diet to experience significant improvements with your health. And you can even cheat on weekends without going off the tracks. It really is pretty dang painless. I've been doing it for a bit over 2 months now and the benefits for me have been very apparent. I've even lost 9 pounds, though this was not the reason that I adapted this lifestyle. And prior to adopting this eating schedule, I typically would have a late snack at around 11:00 so I wouldn't feel hungry when sleeping. In fact that was my main concern when adopting this lifestyle hack.  In reality, it has been very easy and I haven't experienced any issues with being hungry. Ok Jim, so what are the so-called benefits to Time Restricted Eating anyway? Well, the list of benefits include: Decreased body fat Increased lean muscle mass Improved blood lipid profiles Reduction in inflammation Improved metabolic efficiency Improved sleep Reduced risk for cancer, heart disease, stroke and metabolic syndromes such as arthritis, MS and Parkinson's Disease. Significant improvement in gut-related conditions such as IBS and Crohn's Disease. Better recovery from surgeries. Increased lifespan Increased health span Dramatic improvements in mood Sounds too good to be true, right? But it is true, and it's based on solid-research, most notably, from Dr. Satchin Panda, out of the prestigious Salk Institute of Biological Sciences in Southern California. He has been researching and performing studies on animals and then humans. This is based on good science. So how can this relatively painless hack have such a dramatic effect on your health? It's the difference between night and day. Really! It turns out that every cell in our body is programmed to operate within the circadian clock. That means that they evolved to function within the confines and as a direct result of daylight and night. Even the bacteria within our gut is programmed to operate by the circadian clock. We all know that the gut, and the billions of bacteria that live in it, are hugely responsible for our overall health and metabolism. The bacteria that are active in the morning are a completely different group than the ones that are active in the evening.  This dramatically affects the workings of our metabolism. It is known that in the morning, our insulin sensitivity is much higher than in the evening. So, WHEN you eat has a dramatic impact upon your metabolism and thus your entire body. If you compared the morning and evening, insulin responses, from the exact same meal, you would see a dramatic decrease in your ability to process carbohydrates in the evening, as compared to the morning. So, our own circadian rhythm has a dramatic impact on our bodies. The other factor, or trigger, that affects our metabolism and health is food itself. The consumption of all non-water food starts our clocks in the morning. It sets our metabolism from that moment. It signals your body that it's morning and you have started your day. That triggers your metabolism to start the many processes that evolve and change throughout the day. And, as I mentioned earlier, this is when your body is most insulin sensitive and thus able to more efficiently metabolize carbohydrates, as well as fats and protein. Through Dr. Panda's research, they have found that the many health benefits I mentioned above were attained by eating within the 12 hour window, with 10 hours or less, being the point where the most robust results were found. When you take your last meal of the day is when you start your evening fast. This is when your body goes through its daily repair process. Most of this happens during sleep. It has been shown that a 12-14 hour fast enables your body, through the processes of autophagy and apoptosis, to rid your cells, much like a vacuum cleaner, of unwanted junk. Autophagy is the body's process of eliminating the junk in our cells that accumulate as a result of normal metabolic processes as well as useless protein aggregates that are produced by senescence cells spitting out useless protein. Senescence cells are cells that have stopped functioning as they were supposed to and thus now only produce protein that attracts our bodies immune cells thus increasing inflammation. We produce more senescence cells as we age. Apoptosis is the body's ability to induce senescent cells to commit suicide. This is a good thing. It prevents them from producing any more junk protein which causes inflammation and it prevents them from becoming cancer cells. So, by these processes, the 12 – 14  hour fasting period maintained in this diet, helps to rid our bodies of inflammation and cancer producing cells. Time Restricted Eating has been shown to  reduce the risks of many types of cancer as well as reducing tumor growth in existing cancers. And the reduction in inflammation is very dramatic too.  Eating within the 10-12 hour window has also been show to be very effective at reducing the lipids in the liver and the rest of the body. This is due to a dramatic increase in metabolic efficiency. In fact, Time Restricted Eating has been shown to substantially increase mitochondrial volume. Mitochondria are your body's little burners for producing energy. Among many other benefits, this helps to increase your cardio-vascular endurance.   It has also been shown to reduce body fat while increasing lean muscle mass. This helps to protect people from obesity, heart disease, stroke and liver disease. As I said earlier, I lost 9 lbs without even knowing it. After eating, for most people, it takes about 10 to 12 hours of fasting to deplete the body of liver glycogen, which are the byproducts of metabolizing carbohydrates. After that the body then releases fatty acids to the liver where it starts to make ketone bodies which are then used for energy. Ketone bodies can cross the blood-brain barrier and provide energy for the brain. They have also been associated with improving heart disease risk factors, improving insulin sensitivity, improving all major symptoms of metabolic syndrome. Studies also suggest that they may have benefits for people with Alzheimer's disease, cancer, Parkinson's and acne. Time Restricted Eating also has been shown to improve the quality of your sleep, which is very important for good health. There is a significant decrease and even elimination in the reports of acid reflux from people incorporating Time Restricted Eating into their lifestyle. Time Restricted Eating really works by coordinating the 3 pillars of good health; sleeping, physical activity, and eating, to all work together with their own circadian rhythms. That's the way that we have evolved. When all three of these systems are running smoothly than we can reap the benefits of good health. So how do you do Time Restricted Eating? Simple, just eat ALL your meals and food within a 10-12 hour window starting from your first cup of coffee in the morning. Yep, even coffee starts your timing. Tea or flavored water even starts the clock. And after your last meal resist the urge to eat or drink ANYTHING except for water. Eating anything would reset your metabolic clock thus reducing the benefits of this lifestyle. Even a cup of tea before bed will break the fast. Eating during the fasting period can also cause your own circadian clock to reset, thus confusing your metabolism. This could cause your body to be ready to go into the fasting period when you are just ready to chow down on breakfast. Remember too, that you can cheat up to 2 days each week without losing the benefits of the other 5 days so there's always a break available if circumstances demand it. But you should know that most people who do Time Restricted Eating for several months report that they get a food-over, like a hangover, on the days that they do cheat. Now I have some great resources to help you out with the process as well as providing in-depth information on Time Restricted Eating. First, you can learn a whole lot more about Time Restricted Eating from Dr. Panda himself by going to his website, MyCircadianClock.org. From here you can learn a whole lot more about Time Restricted Eating and you can even become part of an ongoing study to research the effects of Time Restricted Eating on humans. It's a great resource. Second, you can watch 2 fascinating interviews of Dr. Panda by Rhonda Patrick PhD on her great website foundmyfitness.com. It is my absolute favorite podcast. Third, you can easily time and record your Time Restricted Eating on a great free app called ZERO, created by Kevin Rose. It makes tracking your fasting and eating very easy. It's available for both IOS and droids. So, the bottom line is that Time Restricted Eating can significantly improve your health, and if you are presently eating a typical American diet of meat and potatoes combined with a lot of sugar and processed food, then eliminating the sugar and processed food from your diet, while increasing your consumption of fresh vegetables and leafy greens will create changes within your body that will blow you away. Seriously. You will feel decades younger and will most likely add decades of good health to your life. What a great gift for you to give to your family and yourself. It really is a no-brainer. I've been doing it and LOVE the way I feel. Give it a try. It's way easier than you think and the results are life-changing. I would also be remiss not to let you know that all the information in this podcast is for information purposes only. You should never try any kind of changes to your diet or lifestyle without first consulting with your physician. Fasting can have negative effects and can even be dangerous for some people. Play it safe! CLICK HERE to go to Dr. Satchin Panda's MyCircadianClock.org. CLICK HERE to go to Rhonda Patrick PhD's first interview, "Satchin Panda, Ph.D. on Time-Restricted Feeding and Its Effects on Obesity, Muscle Mass & Heart Health." with Dr. Panda posted in July of 2016. CLICK HERE to go to to Rhonda Patrick PhD's second interview, "Dr. Satchin Panda on Practical Implementation of Time-Restricted Eating & Shift Work Strategies" with Dr. Panda posted on October, 2017.

In episode 031 of A Medicinal Mind: Wisdom and Well Being, I explore the world of self experimentation, longevity, intermittent fasting and fasting mimicking diets with citizen scientist Benjamin Richardson.   I recently stumbled across Ben's work and page at Forever Free From during one of my many rabbit hole forays into emerging medical therapies, this time into the world of intermittent fasting and the newly evolving 5 day Fasting Mimicking Diet.   In this conversation, Benjamin and I delve into some of his curious self experiments, implementing major dietary and lifestyle changes, quantifying the results and sharing this wisdom with a wider audience.   We explore questions such as   What is the difference between lifespan vs. healthspan?   What really is behind the aging process and who is at the cutting edge of longevity research?   Benjamin than leads us into a thoughtful discussion of fasting, outline the differences between intermittent fasting, time restricted eating windows and the Fasting Mimicking Diet or FMD.   He shares he own story researching, planning and implementing the 5 day FMD as well as his generous reflections and resources created so that others can try the dietary approach for themselves.   Through it all, Benjamin shares his authentic curiosity and his genuine desire to help others through his own experimentation.   Dietary interventions such the FMD and intermittent fasting are emerging as powerful therapies for neurocognitive illnesses such as Alzheimer's dementia as well as for metabolic disorders such as diabetes and even cancer and it is quite exciting to explore this space with such a passionate and knowledgeable friend.   Benjamin has provided a wealth of curated resources available on the podcast page and I encourage you to explore some this nourishing content as well as the resources on his own page at foreverfreefrom.com. We will certainly be having Benjamin back soon to discuss his most recent experiment involving glucose monitoring, carb tolerance, insulin resistance and heart rate variability.   I really hope you enjoy the show!   Keep up to date with Ben using the links below:   Ben's page Forever Free From http://foreverfreefrom.com   Fasting Mimicking Diet Resources   DIY Guide to FMD including template http://foreverfreefrom.com/fasting-mimicking-diet-guide/   Reflections: http://foreverfreefrom.com/fasting-mimicking-diet-results/   Resource: Guide to science of Fasting https://endpoints.elysiumhealth.com/the-science-of-fasting-2f5b56a2a65d   Resource: Fasting Mimicking Diet First Human Trial outcomes review https://www.eurekalert.org/pub_releases/2017-02/cci-fm020717.php   Resource: Commercial ProLon version of FMD https://prolon.co.uk/   Resource: Blue Zones actionable insights based on research on the world's longest lived communities https://bluezones.com/   Resource: Dr Rhonda Patrick interview with Salk Institute Dr Satchin Panda on Time Restricted Feeding https://www.foundmyfitness.com/episodes/satchin-round-2   Resource: Dr Rhonda Patrick interview with Buck Institute Dr Eric Verdin on https://www.foundmyfitness.com/episodes/eric-verdin   Resource: Dr Rhonda Patrick interview with Valter Longo on Fasting Mimicking Diet (FMD) https://www.foundmyfitness.com/episodes/valter-longo   Resource: Buck Institute Science of Aging Blog http://sage.buckinstitute.org/   Resource: Homepage of Chris Kresser, functional medicine advocate, practitioner and author of Your Personal Paleo Code and Paleo Cure https://chriskresser.com   New Post on Carb Experimenting: Testing Blood Sugar DIY http://foreverfreefrom.com/blood-glucose-testing-guide/   Listen to all of our previous podcasts using this link: https://www.amedicinalmind.com/podcast-wisdom-and-well-being   Disclaimer: The content at A Medicinal Mind and the content of our podcast are educational and informational in nature. They are not intended to be medical advice, spiritual counsel or a substitute for working with a health professional or a trained spiritual counselor. We cannot guarantee the outcome of any of the recommendations provided on our page or by the guests on our podcast and any statements written or made about any potential outcomes are expressions of opinion only.