Ever wondered if the secret to better health could be as simple as watching the clock?
Does MEAL TIMING actually matter?
This was the question my SWAT TEAM explored during our Time Restricted Eating Challenge.
And the answer to this question was a resounding YES!!
How we time our meals absolutely makes a difference for weight management, improved health, better brain function, and increased longevity!
Here's some of what we learned:
We started by taking a look at circadian rhythm.
Scientists who studies circadian rhythm teach us not just about the importance of when we sleep and when we exercise, but also when eating is most beneficial.
Eating an alignment to our circadian rhythm helps us optimize, immune function, metabolism, brain function, and bodily repair.
One of the circadian scientists we studied was Dr. Satchin Panda.
Here are his 6 circadian based recommendations for improved health based on his scientific work:
Avoid eating at least one hour after waking
Follow a TRE pattern of eating
Get at least 30 minutes of light outdoors
Exercise for at least 30 minutes a day during your most WAKEFUL hours
Turn down the lights and take in 0 calories 2 to 3 hours before bedtime
Get at least 8 hours of sleep
Time-restricted eating (TRE) is a type of intermittent fasting that limits eating to a specific window of time each day. Unlike traditional diets that focus on cutting calories or specific food groups, TRE shifts the focus to TIMING.
By reducing these hours, we reduce insulin, and thus reduce insulin resistance and metabolic syndrome. This is the primary way in which our hormones help us to achieve and maintain a healthy weight.
There are many different ways to include TRE (time restricted eating) into your life.
During our TRE CHALLENGE, the SWAT TEAM tried on many different OPTIONS! Check these out and consider if they might work for your lifestyle:
The 5:2 Method: A Weekly Approach
What It Is: The 5:2 method is a form of intermittent fasting where you eat normally for five days of the week and restrict your calorie intake to about 500-600 calories on the other two days.
Why It Works: This method allows you to enjoy your favorite foods most of the week while still reaping the benefits of fasting. It’s especially popular for those who find daily fasting too restrictive.
Special Note: You can choose any two days to fast—Monday and Thursday, for example—making it easy to fit into a busy schedule.
The 16:8 Method: A Daily Eating Window
What It Is: The 16:8 method involves fasting for 16 hours each day (this includes sleep!!) and eating all your meals within an 8-hour window. For example, you might eat between 12 PM and 8 PM and fast from 8 PM until noon the next day.
Why It Works: By limiting your eating window, you give your body more time to burn fat and regulate insulin levels. This method is a great way to kickstart weight loss and improve your energy levels without feeling deprived.
Special Note: The 16:8 method is flexible and can be tailored to your lifestyle. Not a morning person? Skip breakfast and enjoy a leisurely brunch instead!
Fasting: Going Beyond BASIC TRE
What It Is: Fasting can range from 24-hour fasts (where you don’t eat for a whole day) to prolonged fasts lasting several days. It’s a more intense version of time-restricted eating and requires careful planning.
Why It Works: Fasting gives your body a break from constant digestion, allowing it to focus on repair and regeneration. It can lead to significant weight loss, reduced inflammation, increased energy, mood stability, and even enhanced mental clarity.
Fun Fact! Fasting has been practiced for centuries across various cultures and religions. It’s one of the oldest health practices in the world!
The benefits of FASTING go far beyond weight loss! Fasting also triggers a process called autophagy, where cells clean out damaged components and recycle them—think of it as your body’s natural housekeeping!
How to Get Started
Ready to give time-restricted eating a try? Here are some tips:
Start Slowly: If you’re new to TRE, start with a 12-hour fasting window and gradually increase it to 16 hours.
Stay Hydrated: Drink plenty of water, herbal teas, and black coffee during your fasting period to stay hydrated and curb hunger.
Listen to Your Body: Pay attention to how your body feels and adjust your eating window or fasting days accordingly.
Be Consistent: The key to success with TRE is consistency. Stick with it for a few weeks, and you’ll likely start to see and feel the benefits.
EHFix programs include support for learning TRE and fasting while learning the science that supports these! Learn directly from ME (Dr. E!) and alongside some HEALTHY VIRTUAL TEAMMATES!
Practicing a healthy lifestyle WITH SUPPORT is the key to success!
REMINDERS!
Fall GROUP Fasting is on sale now!!
Sign up to jump into our NEXT fun learning module together THIS FALL!
Here's the SIGN UP LINK: https://www.emergencyhealthfix.com/product-page/groupfasting
My SWAT TEAM explores all sorts of healthy Q &A throughout the year!
We stay connected as a team ON THE APP to maintain SUPPORT, WELLNESS, and ACCOUNTABILITY, while we pursue our TRANSFORMATION to improved health!
Hope you enjoyed this review! If you learned something valuable, please share with others!
❤️Dr. E
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