Time Restricted Eating

Cr33pin

Peacock
Gold Member
I believe this is a bit different then intermittent fasting as its a longer eating window...

I'm a big fan of Dr. Rhonda Patrick
She says mice gained more lean muscle mass eating in a ten hour window and they didn't even go to the gym!!

I started eating during a 10 hour window after listeningto this podcast. I actually only eat meals in a 7 hour window. I don't eat anything after 7pm or anything before 9am. However at 9am I only have some bullet proof coffee and a banana, I don't eat my first meal of the day until 12. Then I usually have turkey sausage and eggs, sometime around 2-3 I will have a sandwich and then around 6 I have a decent dinner.

I've only been doing this for 3 weeks and I have seen some solid loss of fat stored in my belly area. I haven't been hitting the gym like I should do to a injury so I don't know how amazing the gains will be. I think the combination of the time restricted eating and gym could produce some impressive lean muscle miracles.

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heavy

Hummingbird
Gold Member
Suits said:
What's the science behind this?

Did you watch the video?

I heard this when they first did this interview. It makes sense, but I'm not going to use my willpower (right now) to do it. I'm starting focus on cutting refined carbs...don't want to take on too many things at once.

It's basically IF everyday. My plan, if I made the change, would simply be to not eat or drink anything until late morning.

I remember thinking years ago, and this could just be lucky common sense, that when I drink my morning coffee, even black as she says, fires up metabolism.

I've found the Pareto Principle most useful for life changes like these. 80/20 rule. 80% of my shit carbs come from 20% activity (sugar, pasta, carbs, beer). Also, fixing refined carb intake is 80% of good nutrition. Once I've tackled that, I can move on to the next step of good nutrition using the 80/20 rule.
 

Cr33pin

Peacock
Gold Member
Suits said:
What's the science behind this?

Dr. Rhonda Perciavalle Patrick has a Ph.D. in Biomedical Science and is an expert in nutrition, metabolism, and aging. She also has a Bachelor’s of Science degree in biochemistry/chemistry. She has done extensive research on aging, metabolism, nutrition, and cancer. She is currently conducts clinical trials examining the positive effects of vitamin and mineral supplementation on metabolism, inflammation, and aging.

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blck

Pelican
Gold Member
Fuck Food

Sometime common sense don't really need to get backed up by science, even if it would make it better though.
Time Window eating is one of the key point of IF so...

No More Breakfasting and Late Night Snacking
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Sucks no morning coffee before going on a run (unless you wanna eat dinner at 3 pm)... And no herbal teas at night (unless you don't want to eat breakfast for 15 hours).

Military people could never pull this off--at work by 7 am and don't get off work until 4 pm or later--There's 9 hours right there. You figure, your morning routine, commute both ways, depending on where you live, and this would be impossible unless your first meal was at lunch time, but damn that'd be hard after morning PT when you're starving to death.
 

Marmite

Kingfisher
Gold Member
I've started the new year only eating one meal a day, late in the evening before bed, and only drinking black coffee, and water through the day.

I've got a considerable amount of excess fat to lose though, and had success with this approach when I was younger.

I'll be giving the video in the OP a watch when I get home from work.
 
Marmite said:
I've started the new year only eating one meal a day, late in the evening before bed, and only drinking black coffee, and water through the day.

I've got a considerable amount of excess fat to lose though, and had success with this approach when I was younger.

I'll be giving the video in the OP a watch when I get home from work.

The video will explain why that's a horrible idea for your metabolism...
 

Christhugger

Kingfisher
I havent been eating breakfast for a few months now... I dont feel any different, and find that i eat more at lunch and dinner. Lunch and dinner often have more carbs than breakfast, which is usually just eggs and coffee.

The only benefit was that it's less work/time to skip a meal than not.

I'm starting up breakfast again now in the new year, already it's easier to eat a small lunch.

I'm sure it could work in theory, but for me it was not a good fit. I'll still try and do a 24 hr fast every week or so for the immune system benefit.
 

Intermittent fasting is an actual thing. It works - whether you do it in 10 hour eating windows or 2 hour windows with 22 hours daily fasts. There is a ton of data out there that backs it all up for a variety of reasons.
 

Cr33pin

Peacock
Gold Member
Zelcorpion said:

Intermittent fasting is an actual thing. It works - whether you do it in 10 hour eating windows or 2 hour windows with 22 hours daily fasts. There is a ton of data out there that backs it all up for a variety of reasons.

Thats dudes pecs be like
latest
 

Tenerife

Kingfisher
I watched that video months ago when it came out and I was in the middle of a few month intermittent fasting stint. And I thought to myself "now I can't even have coffee in the morning? or tea?"

I think if you're on a severe caloric deficit, something on the verge of a crash diet, you might want to have protein in the morning. Granted you don't want to be on that kind of diet for the long term, but if so, I'd rather have a little insurance on sparing my LBM. I also take casein before going to bed.

Intermittent fasting makes you pretty clear headed in the morning, but you can also have that same mental clarity or close to it if you restrict portion sizes early in the day, or just a small amount of protein.

When I did IF I was effectively doing something similar to the "warrior diet" which is basically a four hour window and one large meal. An unintended side effect was falling asleep earlier than before. Pretty much cured me of late-onset insomnia. I found that really interesting because before even watching the above video I realized that my nutrient timing was affecting my body clock on a deep level beyond just digestion. There were days I almost fell asleep without eating and I would go on a 20 hour fast. I ate the food and immediately slept.

By far the most important thing is just understanding roughly how many calories you're taking in, and what your macros are. Weighting my food and knowing what I'm eating has been the most important thing in my recent diet journey. The nutrient timing theories are pretty speculative.

One thing is certain is that humans are evolved to go long periods without food. Fasting is just extremely natural on some level. The question is how to manage your fasting and how valid all these particular ideas are.
 
Tenerife said:
I watched that video months ago when it came out and I was in the middle of a few month intermittent fasting stint. And I thought to myself "now I can't even have coffee in the morning? or tea?"

I think if you're on a severe caloric deficit, something on the verge of a crash diet, you might want to have protein in the morning. Granted you don't want to be on that kind of diet for the long term, but if so, I'd rather have a little insurance on sparing my LBM. I also take casein before going to bed.

Intermittent fasting makes you pretty clear headed in the morning, but you can also have that same mental clarity or close to it if you restrict portion sizes early in the day, or just a small amount of protein.

When I did IF I was effectively doing something similar to the "warrior diet" which is basically a four hour window and one large meal. An unintended side effect was falling asleep earlier than before. Pretty much cured me of late-onset insomnia. I found that really interesting because before even watching the above video I realized that my nutrient timing was affecting my body clock on a deep level beyond just digestion. There were days I almost fell asleep without eating and I would go on a 20 hour fast. I ate the food and immediately slept.

By far the most important thing is just understanding roughly how many calories you're taking in, and what your macros are. Weighting my food and knowing what I'm eating has been the most important thing in my recent diet journey. The nutrient timing theories are pretty speculative.

One thing is certain is that humans are evolved to go long periods without food. Fasting is just extremely natural on some level. The question is how to manage your fasting and how valid all these particular ideas are.

I can definitely confirm the falling asleep after eating, but I seem to remember Ori (the author) wrote about this too.

The Warrior Diet is quite good imo, it was written by someone who lifts too. There's a difference to Warrior Diet though in that it has rules for what to eat first and last: greens-protein-carbs-sweets. It's a bit like LCHF but more practical and less strict.

As for snacking at mid day, which Warrior Diet recommends, I have had the best results with fatty nuts like cashews and almonds and some fruit juice to go. Nuts are surprisingly effective as quick energy when you're low carb.
 

xmlenigma

Pelican
Simplest things - being reverified.

Circadian Rhythm.

Rhonda Patricks researcher friend is focussed on Bio Cyclic mechanisms like Circadian Rhythm.

As per Yogic wisdom & Ayurveda, Digestion is connected to the Sun - All creatures (except for those biologically Nocturnal) typically operate with the Solar cycle.

Once its complete the system auto cleanses out "waste product" /remaining garbage.. UNDIGESTED and UNABSORBED stuff through the ENTIRE SYSTEM.. to cleanse, rest and wait in preparation for the NEXT REAL HUNGER.. Then the Stomach Fire and Saliva start again..

Sleeping and waking with the Sun.. eating with the Solar Cycle etc.

Best digestive fire and post digestion cleansing of system is around High Noon > Best time for biggest meals

And more than IF, it has to do with letting Bio Cycles work properly and completely.. When you keep snacking at odd "frequencies" or 30-60 min after a full meal you are MESSING with a multi stage process of the food going through the digestive system.. (Anyone want to look at picture of all the processes.. Stomach, Duodenum, Pancreas, Liver etc etc.. even before it REACHES Small.. and then Large intestine.. ..Is in Intestines where NUTRIENTS are FINALLY ABSORBED:... the stomach is the 2nd processor after Chewing & Saliva.. in the mouth..

So while system is absorbing one batch of a Meal.. you dont keep throwing wood into the fire in the stomach.. it confuses the Multi Stage System process..

John Douillard wrote about it in his book Mind Body & Sport.. and 3 seasons diet .. around 10/15 years back.. where he leveraged Yogic and Ayurvedic wisdom in his Athletics programs... around exercise/ performance & breath.. and digestion and timing..

This is as NATURALLY TUNED to Bio Rhythms as it gets..

https://lifespa.com/live-with-the-cycles/

qBtYdjYIbNY

 

Beyond Borders

Peacock
Gold Member
Some posters seem to be replying to the thread without watching the video....

This actually has some very core differences to intermittent fasting. It's not a small difference like it may seem - the seemingly small difference IS the entire theory and a way to get a huge benefit with a tiny tweak in what you may be doing already. Not to mention it may very well explain why some of you have tried IF and found it "wasn't for you."

The assumption that this is just another video about IF is an easy mistake, but posters should watch it before making more generic replies. Some of you obviously watched it so I'm not taking to all of you, but it's clear who didn't bother. We're better than this, Boys. ;)

Thanks, Cr33pin. Good share and I'm going to try it starting tomorrow.
 

Ruslan

Robin
Thanks for sharing this. I am going for 9h window as of tomorrow with lots of water in between. They repeated "muscle mass increase" many times. Hearing that motivated me a lot. I got excited about hitting the gym and sorting my eating habits, just like after finding this forum and reading all advices.

I have already heard about and done restricted time eating but not too tightly; did not know about coffee starting the clock for example. I just remembered the time of my last meal the day before and kept 12h stretch. Also, I stick to three meals a day.

Great posts in this thread. Thank you all.
 
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