Eating the Right Thing At The Right Time.
If you were told that there was one thing you could do that could trim your waistline and slow down aging
while protecting against cancer, diabetes, and Alzheimer’s, would you do it? You’ve probably already heard of it. It’s something that almost anyone can do and has made its rounds as the new fad diet,
with anecdotes of drastic results.
But it isn’t new. It’s not even a diet.
I practice what I preach and feel a partial fast between (8pm and 8am) everyday really helps me
reset my system. Providing me with deeper sleep which helps me feel energetic and fulfilled with less stress.
It’s called intermittent fasting (IF) the practice of cycling periods
of eating and fasting on a regular schedule. IF gained traction in 2012 with the release of
Eat, Fast Live Longer BBC Documentary the books The Fast Diet, The 5:2 Diet — and
The Obesity Code. Since IF has made its way into medical journals and fitness magazines
as the trendy way to eliminate stubborn visceral fat.
But intermittent fasting has roots that are much more ancient, going back centuries in Ayurvedic and Traditional Chinese Medicine, even in the Muslim religion during the month of Ramadan. Fasting exists in some form in almost every recorded religion throughout human history and has been a regular occurrence in most societies simply due to the prevalence of food insecurity. Despite its long history, the key to understanding what makes IF so effective is something that no ancient health expert has done in the past:
look at the effects of fasting on the human gut at a micro level.
It’s not what you eat; it’s when you eat.
The science behind why time-restricted feeding (TRF) is effective as a method of weight loss
is simple. When we don’t consume food, our insulin levels drop. During an extended fasting period,
insulin goes down far enough long enough to release stored glucose for energy.
Over time, the repetition of these cycles contributes to overall weight loss.
In terms of your gut, it’s less about where your calories come from and more about giving your digestive system a break. We’ve discussed extensively how the foods you eat affect your microbiome. That’s because your gut is alive. You play host to trillions of bacteria, fungi, protists, etc. in your gut and your daily habits directly affect their living environment. And like all living things, your gut needs moments of rest.
Keeping in time with your circadian rhythm.
Everyone’s biological clock operates off a 24-hour cycle of stop and go-signals that affect sleep, hormones,
body temperature, and other body functions. For example, our bodies switch from metabolizing sugars during waking hours to fast overnight while we’re sleeping. Those who disrupt their circadian rhythm—with jetlag, night shifts, or midnight snacks—are more prone to glucose intolerance, fatty liver, blood pressure,
and a host of other health issues.
Those that maintain TRF that aligns with their circadian rhythm, however, are more resilient to metabolic diseases and cancer, largely because of a change in microbiome composition and metabolic pathways:
IF leads to increased diversity in the microbiome with a higher percentage of beneficial bacteria
such as those in the Clostridiales and Lactobacillales order.
The bacteria release fermentation byproducts like lactate and acetate,
which increase muscle mass and fat metabolism, respectively.
The microbiome regulates glucose, lipid, etc. metabolism in the liver,
reducing oxidative stress and inflammatory reactions.
Overall, It has a profound impact on the gut richness and diversity and
its efficiency in maintaining and repairing the human ecosystem.
How does gut bacteria affect your health?
What foods help and hurt your microbiome?
Nutrition and diabetes expert Meghan Jardine, R.D., answers these questions and
more in a new episode of The Exam Room! PCRM.org/Podcast.
Probiotic bacteria evolve in the gut microbiome
Dr. Erika Ebbel Angle discusses why the gut microbiome is the most important organ you’ve probably never heard of. The gut is the second brain, and gut health affects your overall health. This means that you are what you eat, but you are also the metabolites that live in your gut and produce the substances you need for emotional balance, energy level, and disease prevention. Poor lifestyle choices cause gut imbalances, which can lead to neurodegenerative diseases, autoimmune diseases, and even anxiety and depression.
Dr. Angle talks about three critical molecules and how they work in the body to affect your overall wellness.
She shares some tips about what you can do to maintain a healthy gut microbiome through diet and lifestyle choices. Entrepreneur and biochemist Erika Ebbel Angle, PhD, has dedicated her life to studying the gut.
Dr. Angle is the CEO and co-founder of Ixcela, the Internal Fitness™ company. Ixcela evaluates the gut microbiome using a blood sample, and then offers personalized recommendations to restore gut health.
A graduate of MIT and Boston University School of Medicine, Dr. Angle is also a former Miss Massachusetts who used her platform to encourage students to pursue STEM careers and scientific discovery.
Everything needs rules and regulations because there are some people that might try something and
it works for them while another might try and not have it work for them…not you, of course.
Why does fair and square bother you?
꧁☬Ace☬꧂
Diet, Shaping Our Microbiome
7 foods that we are eating at wrong hours and which also are harming our health:
We’re often told that breakfast is the most important meal of the day. In fact, it is a mantra that is generally left unchallenged and around which various alleged truisms about diet are crafted. Yet some cultures don’t value breakfast. That offers some insight into the relationship among food, meals and culture. New scientific studies show conclusively that breakfast is essential to lowering the risk of a few fatal diseases.
But there’s more to it than that.
The Royal Breakdown.
Among the more common meal truisms is this: “Eat like a king at breakfast, a prince at lunch and a pauper at dinner.” That saying may be based on how meals affect weight loss. In other words, you can control your weight by eating that way because you become less active and burn fewer calories as the day wears on.
Unfortunately, that isn’t true: Your body continuously burns calories day and night — even while you sleep.
It does not have a 24-hour start/stop calorie-burning switch. The process is an unceasing burn, not a consumption that shifts moment to moment. It doesn’t even change from day to day and when you consume more than you burn off, you convert the excess to fat.
The Heavy Breakfast Breakdown.
Some folks advocate eating a big breakfast to load up your energy for the day. This is akin to the “farmer’s breakfast” or the “grand slam” where you eat plenty of meat and eggs and carbohydrates in the form of pancakes and toast and muffins to fill you up. The problem is this method leads to a fast energy crash.
To much food in the stomach sends the blood to the digestive system, causing dizziness and sleepiness.
To many carbs causes insulin to flood the bloodstream, making your energy level bottom out.
Eating too much at any meal is not a good idea.
The Vital Breakfast Facts.
Regardless of what people say or believe, the truth is that breakfast is a vital meal.
In fact, it can help stave off diseases. According to a research study published in the July 23 issue of the journal Circulation: “Eating breakfast was associated with significantly lower coronary heart disease.”
The study examined a year’s worth of data about the eating habits of nearly 27,000 men ages 45 to 82.
During the initial period of the study, the men were all free of cancer and cardiovascular disease.
Tracking their health over the next 16 years showed the men collectively suffered more than 1,500 incidents of coronary heart disease (CHD). After adjusting for various factors, the researchers found: “Men who skipped breakfast had a 27% higher risk of CHD compared with men who did not.” In addition, they “Compared with men who did not eat late at night, those who ate late at night had a 55% higher risk of CHD.”
What This Means.
We already know that there is an association among skipping meals and weight gain, high blood pressure, syndrome X (insulin resistance) and fasting cholesterol levels. However, this research points to two new, very important and very different facts about eating and health: Both skipping breakfast and eating late at night can increase your risk of heart disease. So the truism that one should eat three meals per day — one at 6 a.m., one at noon and one at 6 p.m. — may be based on actual health effects and not just on fitting meals around our modern work schedule. You should also give careful thought to what you put in your body at those meals.
After all, in addition to staving off heart disease, you also need to support good nutrition and sustained energy.
Simple Meal Solutions.
In simple terms, and without trying to create an innovative “diet,” you can see it is enough to opt for nutritionally dense foods at each meal. You should consume lean protein, plenty of roasted or lightly steamed vegetables (especially of the green-leafy variety), raw fruit, fresh water and some form of both soluble fiber (from beans and vegetables) and insoluble fiber (from grains like quinoa and brown rice). Swap out dairy beverages and product for other “milks” like almond, quinoa and hemp milk.
These taste enough like milk (I actually like them better) and are healthier overall than cow’s milk.
And, of course, eat organic whenever possible.
There’s no point in loading up on healthy food that has been soaked in herbicides and pesticides.
It is vital that you not skip breakfast or eat late at night. And it is equally as vital to eat whole, organic, nutrient-dense foods at each meal. Doing so will support your body and not send it into fight-or-flight mode. If you avoid processed foods and simple carbs, you will stave off heart disease, level to your natural weight and feel better,
with more energy and vibrancy to greet each day.
Related Terms:
Term: Insulin Resistance
7 foods that we are eating at wrong hours and which also are harming our health:
Milk:
The night is the best time to drink milk. It relaxes your body and allows the cells
to efficiently absorb the nutrients, while you rest.
The worst time to drink milk is morning.
Rice:
Day – the best time for eating rice. Lunch is the perfect time to consume rice.
Your metabolism is much higher during the day than at night.
The worst time for eating rice is at night. Consuming rice at night can increase body weight, because.
When you eat a certain food at the wrong time, it can damage your health.
Curd:
The day is the best time to eat curd. Curd helps in the digestion process and
also soothes the digestive system. It is a probiotic which helps in gut health.
The worst time to eat curd is at night. If you consume it during the night
it may affect the respiratory tract.
Sugar:
Morning is the best time to eat sugar. You can consume chocolates or ice creams in the morning.
Our body insulin in the morning is more effective in fighting sugar. Throughout the day, our body burns more sugar because we are more active. The night is the worst time to eat sugar.
It increases our body fat because we are not physically active.
Banana:
We should eat bananas at noon. It helps in calming heartburn because it is rich in antacids.
The worst time for consuming bananas is the night. If you eat a banana at night, on an empty stomach it can cause stomach troubles. That is because bananas are rich in magnesium.
Apple:
Morning is the best time for eating apples. Apple’s peel is a rich source of fiber that is called pectin.
Evening and night are the worst times for eating an apple. It has a high content of organic acids.
Pulse and beans:
Best time to eat is at night. If you consume it at night, they will lower the cholesterol levels and
also will aid in digestion. They help to sleep well.
The worst time to eat is morning. You need to avoid food rich in fiber, like beans,
lentils or sprouts in the morning. It raises your appetite.