Dear Living Well Daily Reader,
When it comes to managing your health, when you eat may be just as important as what you eat.
Now, a growing body of research shows that time-restricted eating (TRE), or intermittent fasting, may improve several markers of health…
Particularly for people with metabolic syndrome.
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Before we dive into the benefits of time-restricted eating, let’s briefly break down what metabolic syndrome is and why it matters.
Metabolic syndrome isn’t a single condition, but rather a group of risk factors that increase your chances of developing serious health problems like type 2 diabetes, heart disease, and stroke.
Common signs of metabolic syndrome include…A larger waistline (often referred to as “abdominal obesity”)Elevated blood sugar levels (prediabetes)High blood pressureElevated cholesterol or triglyceride levelsThese conditions often occur together, and having just one increases the risk of developing others. Metabolic syndrome affects roughly one in three Americans, making it a major public health concern.
Now, a new study published in the Annals of Internal Medicine reveals how time-restricted eating could help people with metabolic syndrome manage their health.
Participants ate during an 8 to 10-hour window and then fasted for the rest of the day.
The results were promising…
Volunteers in the time-restricted group had a 0.12 percent drop in their A1c (a measurement of blood sugar over several months) while the standard group only saw a 0.02 percent reduction.
Plus, the folks who were fasting also saw greater reductions in their weight, body mass index (BMI), and trunk fat (linked to a higher risk of heart disease).
Time-restricted eating triggers a metabolic switch, shifting your body from burning glucose for energy to burning stored fat and ketones. This process reduces fat stores, lowers inflammation, improves insulin sensitivity, and reduces appetite.
The most common form of TRE is an 8-hour eating window, with the remaining 16 hours being fasting. If that sounds confusing, it doesn’t have to be. Sticking to this plan can be as simple as eating breakfast at 10 a.m. and finishing dinner by 6 p.m.
Of course, as with any dietary approach, choosing the right foods is essential. TRE can help you lose weight and improve blood sugar, but it's not a free pass to eat whatever you want. Stick to whole foods, plenty of vegetables, and lean proteins to maximize the benefits of intermittent fasting.
Remember, TRE is a helpful tool, but not a magic solution. Combining it with regular exercise and a balanced diet is key to long-term health.
If you’re interested in trying time-restricted eating, here are a few tips to get started…Choose an 8-hour window: Start with an eating window that works for your schedule. Many people find it easiest to skip breakfast or have a late breakfast and finish eating by early evening.Avoid late-night snacking: Stop eating at least 3 hours before bed to stabilize blood sugar and promote fat burning during fasting.Stay hydrated: Water, herbal teas, and black coffee during your fasting window can help you stay hydrated and curb hunger.Start slow: If an 8-hour window feels too restrictive, try starting with a 10-hour window and gradually shorten it as your body adjusts.Focusing on when you eat can significantly impact your overall health with minimal effort.
Health and Happiness,
Dr. Scott Olson, ND
P.S. Dodge diabetes with this powerful “window” hack.
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SOURCE:
Emily N.C. Manoogian, PhD, Michael J. Wilkinson, MD, Monica O’Neal, BS, Kyla Laing, BS, Justina Nguyen, BS, et al., Time-Restricted Eating in Adults With Metabolic Syndrome: A Randomized Controlled Trial, Annals of Internal Medicine, Volume 177, Number 11, |
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