Engage in time-restricted feeding (intermittent fasting) to achieve powerful positive impacts on weight loss, fat loss, and various health parameters by anchoring the body’s gene systems and promoting stable circadian rhythms.
Ensure your feeding window occurs at a fairly regular time each 24-hour cycle, as drifting schedules can offset many of the positive health effects of intermittent fasting.
Aim for an eight-hour feeding window, as this duration provides all major health benefits of time-restricted feeding and is generally easier to adhere to without leading to overeating, unlike shorter windows.
For metabolic, health, and weight management benefits, refrain from ingesting any food for at least the first hour after waking.
Avoid ingesting any food or liquid calories for two, and ideally three, hours prior to bedtime to prevent disruption of vital sleep-related fasting and cellular repair processes.
If your primary goal is weight loss, ensure the calories you burn exceed the calories you ingest, as the specific foods consumed are less important than the total caloric balance.
Recognize that your basal metabolic rate and total calories burned are influenced by non-exercise activity thermogenesis (NEAT, e.g., fidgeting) and hormone levels (e.g., thyroid, insulin, growth hormone, sex hormones), not just structured exercise.
When starting time-restricted feeding, gradually narrow your eating window by about an hour per day over 3 to 10 days to allow your hormone systems to adjust and prevent overwhelming hunger or irritability.
To maximize the benefits of intermittent fasting while maintaining social rhythms, aim for a feeding window that starts around 10 a.m. or noon and ends by 6 or 8 p.m.
After a meal, take a 20 to 30-minute light walk to accelerate digestion and the transition from a fed to a fasted state, aiding in glucose clearing.
If your goal is to maintain or build muscle, it appears beneficial to ingest protein early in the day, regardless of when resistance training occurs, as it favors hypertrophy.
During your fasting window, stick to water, black coffee, or tea, and avoid anything with sugar, especially simple sugars, as these can potentially break your fast.
If you experience lightheadedness or shakiness during fasting, ingest a small pinch to a half teaspoon of sea salt or table salt in water, as it can stabilize blood volume and mildly act as a glucose disposal agent.
To control blood glucose and insulin levels, prioritize fibrous carbohydrates, protein, and fats, as simple sugars and complex carbohydrates cause steeper and higher rises.
Evaluate how time-restricted feeding impacts your mood and hormone health, as some individuals may benefit more from eating smaller meals spread throughout the day, requiring an individualized approach.
Glucose disposal agents like berberine (over-the-counter) or metformin (prescription) can dramatically reduce blood glucose and mimic fasting, but they should be approached with extreme caution, understanding potential side effects (e.g., headache if no carbs ingested) and individual dosage requirements.
Utilize a continuous glucose monitor (CGM) to observe how different foods, exercise, or supplements like berberine impact your individual blood glucose levels, providing valuable insights into your metabolism.