Time Restricted Feeding??
Two years ago I committed to Intermittent Fasting/Time Restricted Feeding and I haven’t looked back! It seemed like I was constantly hearing about the practice, so I figured I would test it out personally, while searching for compelling data. Here’s an effective framework for considering implementation, and one critical cheat code.
It might seem cruel to have this come out right as the Holiday Season hits, but perhaps it will help you enjoy with more intentionality 😄
The Study 🔬
One study involved mice being given various “meal plans.”
Group 1: Eat whenever they want, however much they want.
Group 2: Eat a calorie-restricted diet whenever they want.
Group 3: Eat a calorie-restricted diet throughout a sub-optimal time (when the mice should have been sleeping).
Group 4: Eat a calorie-restricted diet throughout optimal time of day (when the mice are normally active).
Results
Group 2 lived 10% longer than Group 1
Group 3 lived 10% longer than Group 2
Group 4 lived 15% longer than Group 3
SO… Group 4 lived 35% longer than the Control Group (Group 1)!
Implementation 💪🏼
Beginner - Avoid eating right when you wake up (Wait 1 Hour), and stop eating 3 Hours before Bed.
You technically can’t tell if you’ve broken a fast unless you monitor your blood glucose levels, but a general rule of thumb is that if you’re deep in a fasting window and stay below 50cal you’ll be good.
For me, I allow the provision of taking collagen in my morning black coffee since it’s well below the 50cal threshold.
Committed - Adopt the Dr. Sachin Panda Eating Window: 10 Hours of Eating
Dr. Panda does 10am - 8pm / I do 9:30am - 7:30pm
Fiddle around with the time-window to your liking. I hear of many who do the 16/8 method.
Usually that eating window is 12pm - 8pm
Disclaimer - Other than me not being a doctor… I’ve heard that male biology is more suited for more restriction. Some ladies have thrown their bodies out of wack doing OMAD (One Meal a Day). My understanding is that the 10hr window is appropriate for both men and women.
Cheat Code 🎮
SALT - When you’re really hungry and don’t think you can make it, or you start having a “hunger headache,” grab a pinch of salt and throw it in some water.
You’ll literally feel the positive effects as the water hits your stomach… it’s wild.
BONUS - Nutrition is key. You need to emphasize protein and healthy fats.
Here is That Interview 🎥
Bonus Essentials Episode
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In all toil there is profit, but mere talk tends only to poverty - Proverbs 14:23
