Time Restricted Eating may be just the thing you need in your life to vastly improve yourself, energy, weight loss, and increased mussel mass.
The concept is fairly straight forward and logical... at least to those of us who are not brainwashed by false science or cherry picked science claims. It works with our natural circadian rhythms, which is our 24 hour cycle.
cir·ca·di·an | sərˈkādēən/ | adjective | PHYSIOLOGY
(of biological processes) recurring naturally on a twenty-four-hour cycle, even in the absence of light fluctuations.
Here is what to do. Once you wake up, the very first (1st) thing you put into your body, other than water, starts your cycle for the day. Studies have been done, and shown, in mice and now being started in humans, that the best way to eat throughout the day is within a 12 hour cycle.
So first let's talk about the start of your day. Even a cup of black coffee in the morning starts your microbiomes in your stomach to start working... Or also, if you pop a vitamin first (1st) thing in the morning, it starts them as well. Basically, anything you put into your stomach, other than water, that gets your microbiomes working... or to say your natural stomach juices. Makes sense right? Put something into your stomach that your stomach has to process, and it starts your cycle for the day.
The key to this way of eating is to stick within a 12 hour cycle... and not to eat anything or put anything into your stomach (like tea, yes tea, because it is forcing your stomach microbiomes to kick start) after those 12 hours. So if you wake up and have a cup of water at 7am your cycle does not start. It only starts when you have that first (1st) thing that will get your stomach working, like a vitamin, or coffee, or piece of fruit etc etc. So you will want to make a note, or mental note of when this first (1st) thing you put into your stomach happens.
From here, you have 12 hours before you should not eat anything more for the rest of the day. Wake up at 7am and have a cup of coffee, great! This means that at 7pm you should not have any thing else other than water. And yes, even tea counts remember after these 12 hours because our body has to process the tea because of the herbs in it. Make sense?
Now, the best is to stick within a 10 hour window and the best is within a 9 hour window. Those studies have shown that sticking within the 12 hour window, or if you are a rock star 9 hour window, the mice gained mussel mass and improved energy. The best thing about this? You don't have to change what you are eating per-say.
Now if you are eating junk food all day, and fast food all day, you are probably not going to see big changes in mussel mass... but you know what, you still may see some positive changes. It is obviously BEST if you are eating a proper and healthy diet. But you already knew that, right?
How do you achieve only eating within a 9-12 hour window? I can't say it is going to be easy for some of you, but there are some simple tricks to make it happen. For starters, fast when you wake up and only drink water if you are accustomed to having a late diner with friends and family. Remember, the clock starts ticking when you put that first (1s) thing into your stomach that starts your stomach working.
So if you eat dinner at 8pm at night, that means you should ideally have the first (1st) thing at 11am in the morning. What if you wake up at 6am? Well this is where it may become hard for some of you. Hold out as long as you can on putting anything into your stomach other than water. This means you really have two hours until 8am rolls around to have anything, maybe 8:30am to be on the safe side of the 12 hour window.
A lot of times when you think you are hungry, you are really dehydrated. So having water when you think you are hungry is a great way to reduce the amount of eating you are doing throughout the day. Try it! You will be surprised at how fast those hunger "pains" go away half the time when you just simply drink some water.... and for me, when I do this, I usually am not truly hungry for another 1-2 hours later... the water does the trick.
I have personally been doing this type of eating now for 1 month. I will tell you this, for a fact, I feel 100% better. Do I look any different or notice increased mussel mass? Not yet, it's only been a month. But one thing is for sure, I certainly do not feel "heavy" like I did before I started.
Like anything in life, you have to experiment, and see what works for you and what does not work for you. If you are complaining about being over weight or how gross you always feel, but are not willing to experiment, you have already lost. Don't be lost! Be a looser instead! A looser of weight and feeling gross.
Dr. Rhonda Patrick is a Ph.D in biomedical science and expert on nutritional health. Her podcasts and other videos can be found at FoundMyFitness.com