Have you ever tried fasting? No, not where you forget breakfast because you’re running late for work. I’m talking about the kind where you intentionally skip meals for a certain period to help your body reset, improve your metabolic markers, and even lose weight. It might sound crazy, but hear me out.
A study by Dr. Sachin Panda at UC San Diego caught my attention recently. He took two groups of people with metabolic syndrome who were on statins and blood pressure medication and asked them to either reduce their eating window to 10 hours or eat within a 14-hour window. Both groups ate the same amount of calories, but the group that reduced their eating window saw a significant improvement in their metabolic markers. They lost weight, reduced body fat percentage, lowered their blood pressure, LDL cholesterol, and hemoglobin A1c, and even improved their sleep quality.
Before you think you can eat pizza and ice cream for 10 hours straight, let me clarify the rules. You must avoid the three most harmful foods: refined flour, sugar, and toxic ingredients. Stick to a healthy, balanced diet and, more importantly, mind the Melatonin bookends. This means not eating two to three hours before bed or after waking up when your body produces higher levels of Melatonin. If you follow this 10-hour eating window and avoid harmful foods, you can expect to start losing weight.
But wait, there’s more! If you want to accelerate your weight loss, throw a 36-hour fast once a quarter. Why? Because fasting is hormetic stress that forces your body to tap into its fat-burning energy system, improve your metabolic switching abilities, and ultimately accelerate weight loss.
Now, I know what you’re thinking. “That sounds tough; I love my food!” But trust me; it’s not as complicated as it sounds. You can implement these hacks with some discipline and planning and see significant results. And to make it more fun, here’s a personal story:
I remember the first time I tried fasting. I thought going even a few hours without food would be impossible, but I was determined to try. I chose to fast from dinner one night until lunch the next day, which gave me roughly a 16-hour fast. I was shocked at how easy it was! I felt slightly hungry in the morning, but I kept busy and drank plenty of water. When it was time to break my fast, I savored my lunch like the best meal I’d ever had. Plus, I felt a sense of pride knowing that I had accomplished a small goal and improved my health. It’s incredible to see what we’re capable of when we set our minds to it.
So, what are you waiting for? Give it a try! Start with a 10-hour eating window, avoid harmful foods, and mind the Melatonin bookends. Then, once a quarter, throw in a 36-hour fast to boost your results. Your body will thank you; who knows, you might surprise yourself with what you’re capable of.
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Summary of Transcript:
Dr. Mindy presents a new fasting window for weight loss based on a study by Dr. Sachin Panda. The study found that reducing the eating window from 14 to 10 hours resulted in better metabolic markers and weight loss, even when consuming the same amount of calories. Dr. Mindy recommends avoiding food two to three hours before bed and in the morning to not interfere with melatonin surges and avoiding harmful foods. Additionally, Dr. Mindy suggests incorporating a 36-hour fast once a quarter to accelerate weight loss. However, she emphasizes the importance of not getting stuck in a rut and switching fasting methods over time.
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Summary of Description:
This video promotes the Reset Academy, which offers resources for fasting and living a fasting lifestyle. It highlights the benefits of a 10-hour eating window and 14-hour fasting window, as found in a study by UC San Diego. The video also emphasizes not eating when Melatonin is high and recommends a 36-hour fast once a quarter. The content includes links to resources such as books, a fasting benefits chart, and a continuous glucose monitor. The video concludes with a medical disclaimer.
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TIMELINE:
00:00 Can you lose weight with a 14-hour fast?
01:27 14-hour fasting with 10-hour eating window study by Dr. Panda
03:18 14-hour fasting benefits
04:20 When is the worst time to eat
05:37 How long should you fast to accelerate weight loss
NOTES:
1. Best Fasting Window:
-10-hour eating window/14-hour fasting window for 12 weeks
-research out from Cell Metabolism (UC San Diego)
-2 groups: same calories, one told to eat in a 10-hour eating period
-previous eating window: 14hr
-medications: statins, blood pressure meds
TRE group:
-better improvement in metabolic markers:
-lost more weight around the waist & viscera
-total percent body fat declined
-lowered blood pressure,
-lowered LDL cholesterol
-lowered Hemoglobin A1c
-improved sleep
Ten-Hour Time-Restricted Eating Reduces Weight, Blood Pressure, and Atherogenic Lipids in Patients with Metabolic Syndrome
https://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30611-4
2. Don’t eat when Melatonin is high
-2-3 hours before bed
-first two hours when you get up
3. Throw in a 36 hr 1x a quarter
#Fasting #FastingLifestyle
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Please note the following medical disclaimer: By viewing this video, you understand that this video is for educational purposes only. It is not intended to substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor with any questions you may have regarding your health or medical condition. You also understand and agree that our Privacy Policy and Terms of Service apply to your interaction with us.
