Time-restricted eating may help sleep, metabolism, and spontaneous activity (apart from weight loss)


[Rhonda]: One other thing that I was kind
of thinking about in the parallels between how this meal timing is having a pretty profound
effect on, you know, for example your…what’s considered your long-term blood glucose levels
and also to some degree on inflammation, and these are markers of…these markers are known
to be associated with increased breast cancer risk. But you said that weight loss may not necessarily
occur, but what’s interesting, so you may not…let’s say you don’t change the types
of foods you eat but just you’re basically only eating, you know, during a 12 hour window
during the day. So that in itself may not cause you to lose
weight, or it could. [Ruth]: Or a significant amount. [Rhonda]: Or a significant amount. But what’s interesting is that, on the flip
side, weight loss, weight loss itself has also been shown to have a positive effect
on these same biomarkers. [Ruth]: Yes. Right. [Rhonda]: And so… [Ruth]: So we actually think that some of
the positive effect might be independent of weight loss. You get the positive effect whether or not
you lose weight. In our pilot study, women over a month lost
about a kilogram, or about a little over two pounds. So we did see a modest weight loss, that’s
very modest. But even the mice study that…studies that
Dr. Panda does also tend to suggest that the impacts may be independent, like, it just
helps you regardless of whether you lose weight or not. [Rhonda]: Yeah. That’s kind of what I was getting at. [Ruth]: Right. [Rhonda]: It seems as though it may just really
be affecting your metabolism and making sure that your timing your food intake with when
you are…when your metabolism’s at its best, when you can process… [Ruth]: Right. [Rhonda]: …these, you know, the sugar and
the fats and… [Ruth]: Right. [Rhonda]: …just everything that you’re throwing
at it. And that seems to be in of itself extremely
important, so. [Ruth]: Right. And, you know, we have seen, in our breast
cancer survivor study, we definitely saw an improvement in hours of sleep per night when
people had a longer fasting duration. And, you know, sleep…bad sleep can also
affect biomarkers, and it’s its own risk. So that might be partially…you know, it’s
partially working through direct metabolic effect but it might be working through other
behaviors too by improving sleep and getting more sleep could also help regulate your metabolism
and kind of feed into the positive impacts. Similarly, it’s very interesting but in several
mice of studies, they’ve shown big improvements in spontaneous activity when they’re put on
this…when they’re not on this fasting regimen. We don’t necessarily think that if women or
humans adopt a prolonged nightly fast they’re going to start working out at the gym, but
there might be some more subtle effects on spontaneous activity which frankly is the
majority of the physical activity most people have, is just spontaneous everyday normal
activity. So now, the animal studies lead us to believe
it can have several behavioral impacts in addition to the direct metabolic impacts. [Rhonda]: Yeah, that’s very interesting. I wonder if there’s just changing the brain,
you know, lots of… [Ruth]: You know, the data is showing that
eating a bunch of food and going to sleep disrupts your sleep, has been around a long
time. [Rhonda]: Yeah. [Ruth]: You know, it’s just you don’t sleep
well on a full stomach, [inaudible 00:33:01]. You know, so it’s kind of…that’s literature’s
been out there while. [Rhonda]: I’ve been practicing this time restricted
feeding… [Ruth]: Mm-hmm. Yeah. [Rhonda]: …now for…once I, you know, Dr.
Satchin Panda’s work was really eye-opening and I, you know, thought well I’m gonna… I usually try to stop, you know, stop eating
earlier, like earlier in the day. And it’s a lot easier for me in the winter,
fall and winter months when it gets darker earlier and I’m not working so late. The thing for me is when I’m working late,
you know, once you start working later, it’s light out, I’m like, “Oh, I got to keep working,
I got to keep working,” then you start to like extend your workday. [Ruth]: Right. [Rhonda]: And that becomes the issue. [Ruth]: Surprise, Western lifestyle is carcinogenic. In case you didn’t know that, now you do. [Rhonda]: So now we have the bright light
exposure in the evening. [Ruth]: Many things about our lifestyle are
carcinogenic. [Rhonda]: Right. But I do. It’s really not that difficult to do and I’m…just
now I’m…I start the clock once I have my first cup of coffee and it’s at, okay, well
I got to start cooking dinner, you know, at least two hours before that or something so
that way I’m done. And you don’t…you’re not hungry, you know,
you’re not like starving when you go to bed. [Ruth]: Right. [Rhonda]: Some people I think their fear is,
well, you mentioned it’s hard to sleep when you’re super full, but on the flip side a
lot of people have this mentality that if they’re really hungry, you can’t sleep. [Ruth]: Right. [Rhonda]: You know? But I think there’s a nice balance between
those two, and that is if you just eat something, you know, in a reasonable time, you know,
7, 8 p.m., stop. [Ruth]: I mean, along with that, I have to
say I probably think it’s probably best for you to go to bed at a reasonable hour. [Rhonda]: Right. [Ruth]: You know, not be staying up till 2
in the morning playing video games or whatever, you know, so you know, it can all be synergistic
or in a positive way or in a negative way. [Rhonda]: Yeah.

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