Blood Sugar

Best Intermittent Fasting Strategy: Skip Dinner, Why Evening Fasting is Superior

by Mike Mutzel


A new study finds timing of eating without a change in actual food quality improves health and longevity by way of the circadian clock

We dive into the details about a new study, adding to the growing body of evidence, that metabolism, circadian rhythms and longevity enhancement processes (e.g., autophagy) are connected and impossible to disentangle.




About this Show: 

A new TRF study discovered how the feeding/fasting practice supports longevity. It does it by enhancing autophagy through prolonged overnight fasting.This suggests that a feeding and fasting plan should take into consideration meal timing so as to optimize circadian rhythms; that is, feed during the day and fast at night.


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Time Stamps:

0:00 Intro
0:22 TRF, Autophagy and Circadian Rhythms
01:33 Circadian Rhythms, TRF and Autophagy Study
04:07 TRF benefits depend on Circadian Rhythms
04:54 Your Circadian Clock and Metabolism
09:20 Eating windows and metabolism
13:08 Temperature and Circadian Rhythms
14:45 Berberine and Autophagy
15:52 early Time-Restricted Feeding (eTRF) and Longevity
17:46 TRF and weight loss
19:15 New TRF and Lifespan Extension Study


Studies Mentioned:

Jamshed, H., Beyl, R. A., Manna, Della, D. L., Yang, E. S., Ravussin, E., & Peterson, C. M. (2019). Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans. Nutrients, 11(6), 1234.

Ulgherait, M., Midoun, A. M., Park, S. J., Gatto, J. A., Tener, S. J., Siewert, J., et al. (2021). Circadian autophagy drives iTRF-mediated longevity. Nature, 1–22.

Helfand, S. L., & de Cabo, R. (2021). Evidence that overnight fasting could extend healthy lifespan.

Guan, D., & Lazar, M. A. (2021). Interconnections between circadian clocks and metabolism. Journal of Clinical Investigation, 131(15).

Manoogian, E. N., Chow, L. S. (2021). Time-restricted eating for the prevention and management of metabolic diseases. Endocrine Reviews.

  1. Hey! I don’t see the research article cited that you mentioned in your last podcast on fasting and TRF with your circadian clock… could you please share that? Thanks!!

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