CAUTION: This podcast discusses fasting and its advice may not be suitable for anyone with an eating disorder. If you have an existing health condition or are taking medication, always consult your healthcare practitioner before going for prolonged periods without eating.
Research has shown that around 50 percent of us currently spread our meals and snacks across 15 or more hours of the day. But having periods of time in every 24 hours where we are not eating is essential for repairing, resetting and rejuvenating all of our organs and tissues.
Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests.
Today's clip is from episode 306 of the podcast with a leading expert in the field of circadian rhythms, Professor Satchin Panda.
Satchin’s research on the impact of circadian clocks on our health is truly ground-breaking and he has revolutionised our understanding of health and wellbeing.
In this clip, he shares a simple tip to help you sleep better, boost your gut health, and get more energy.
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Actionable Insights
1. Align Meals with Wake/Sleep
Position your first meal at least an hour after waking up and your last meal two to three hours before going to bed, as this aligns with your body’s natural hormonal shifts for optimal digestion and repair.
2. Delay Morning Food Intake
Refrain from eating any food for the first hour after waking, because high melatonin levels can inhibit insulin release, making your body less efficient at digesting and assimilating nutrients.
3. Skip Sugary Morning Drinks
Avoid coffee or tea with milk and/or sugar during the first hour after waking, as your body may not produce sufficient insulin to process them properly due to elevated melatonin levels.
4. Initiate 12-Hour Eating Window
Start by consuming all your food within a maximum 12-hour window for at least two weeks, as this allows for a daily fasting period crucial for bodily repair and rejuvenation.
5. Optimize 10-Hour Eating Window
Progress to choosing a 10-hour eating window that suits your lifestyle, as clinical studies show this sweet spot provides significant health benefits while allowing for social engagement.
6. Complete Dinner Early Evening
Aim to finish your dinner by 6 or 7 PM to align your eating with your active period, which provides optimal benefits for your body’s repair and rejuvenation processes.
7. Incorporate Weekly Flexible Eating
If following a 10-hour eating window, allow for one ‘cheat day’ per week where you can extend your eating window, as benefits are still observed even with this flexibility for metabolic syndrome patients.
8. Prioritize Any Fasting Duration
Understand that any period of fasting is beneficial compared to no fasting, as it contributes to your body’s continuous rejuvenation and repair processes.
9. Value Practicality Over Perfection
When adopting health protocols, prioritize what is practical and suits your life rather than striving for absolute perfection, to ensure sustainability and long-term adherence.