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Time Restricted Feeding – Looking back at the past year

What is TRF or If? 

Why is it one of the most important lifestyle interventions for health?

• Insulin
• Autophagy

Different kinds of TRE/Intermittent Fasting

• 16:8 (leangains) Martin Berkhan
• 20:4 (warrior)
• OMAD
• 5:2 (calorie restriction for 2 days)
• Fasting Mimicking Diet – Valter Longo
• Dementia protection / baseline health: 14-16 hours a day

Probably important to stop eating 3 hours before bed

• Circadian rhythm – Sachin Panda

Why it’s different then calorie restriction

• Does not decrease metabolic rate
• When insulin is low, your body “sees” its own fat
• When you eat all day but calorie restrict / your body is blind to its own fat
• It only sees what you eat which is calorie restricted

What “breaks a fast”?

• Dry fast (not recommended)
• Depends on your goals
• If going for autophagy – stick with water
• If going for weight loss
• Nothing that is going to stimulate a metabolic response

What do we do?

Emmy: I try to change it up more

Pete: I also try to change it up but I’ve become so accustomed to not eating breakfast that it is rare that I do these days…

How have our thoughts changed?

Helpful Hints when starting out

• When starting out take salt and magnesium
• Have a buddy or person to reach out to for support
• Read and learn about it!
• Drink lots of water
• Insulin causes reabsorption of salt and water from kidneys
• When insulin is low, you lose water weight so you need to drink…Especially if exercising.