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

by Mike Mutzel

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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. http://doi.org/10.3390/nu11061234

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. http://doi.org/10.1038/s41586-021-03934-0

Helfand, S. L., & de Cabo, R. (2021). Evidence that overnight fasting could extend healthy lifespan. http://doi.org/10.1038/d41586-021-01578-8

Guan, D., & Lazar, M. A. (2021). Interconnections between circadian clocks and metabolism. Journal of Clinical Investigation, 131(15). http://doi.org/10.1172/JCI148278

Manoogian, E. N., Chow, L. S. (2021). Time-restricted eating for the prevention and management of metabolic diseases. Endocrine Reviews. http://doi.org/10.1210/endrev/bnab027

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  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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