Time-Restricted Feeding Is A Healthy Lifestyle Choice

 

A growing body of evidence indicates that time restricted feeding (TRF), a popular form of intermittent fasting, can activate similar biological pathways as caloric restriction, the only intervention consistently found to extend healthy lifespan in a variety of species. The findings from older adults study suggest that time restricted feeding is an acceptable and feasible eating pattern for overweight, sedentary older adults to follow. 

By doing something small like adjusting eating schedule, we can re-set our body and improve health. Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow.  Typically though, the eating window in time-restricted feeding ranges from 12 - 18 hours a day.

1  Time-restricted feeding is not a ‘starvation’ diet, it’s a choice of healthy lifestyle

• Time-restricted feeding (TRF) is simply reset your feeding schedule; different than the traditional breakfast, lunch, dinner routine. 
• The 16/8 time-restricted feeding (TRF), really isn’t fasting, but where normal feeding is restricted to a 6 – 8 hours eating window (i.e, between 10 a.m. and 6 p.m.), with the rest of the day fasting/no eating.  This isn’t difficult to do, providing you are willing to stop eating after dinner and not snack for three hours before bedtime. For example, if you finish eating at 7 p.m., you would delay your first meal the next day 14-16 hours. That would be at 9 a.m. or better still, 12 p.m. You’re allowed coffee or tea, as long as you don’t use sugar or milk. Heavy cream and stevia are okay, as they don’t stimulate glucose levels. 
• Make the 16/8 time-restricted feeding consistent as daily routine.

2. Science evident benefits 

1. Reduces insulin resistance: Fasting is one of the most effective ways to restore normal sensitivity to your insulin receptors.
2. Autophagy: This is the amazing way that your cells will “eat themselves” to get rid of damaged cells and recycles the more youthful components. Autophagy is also the process that destroys foreign invaders such as viruses, bacteria, and other pathogens. Another process is apoptosis when the entire cell is recycled. Without this mechanism, your risk of cancer increases because damaged cells start to replicate.
3. Detoxification: Most of us have experienced a lifetime of exposure to toxins from food and our environment. Most of these are stored in fat cells in our bodies. Fasting is one of the most potent ways to remove toxins from your body.
4. Circadian Rhythms: Your body’s internal clock regulates nearly every process in the body and when it is disrupted, a cascade of negative effects can happen. When you take a break from eating, you reset your circadian clock.
5. Gut health: Fasting gives your digestive system and gut flora a chance to reboot. This is important because your immune system is controlled by the health of your digestive system. Increasingly, there is more evidence that human moods and mental health are co-dependent with our gut microbiome.
6. Weight Loss: Not surprisingly, fasting helps boost weight loss. It also lowers insulin levels so your body is no longer receiving the signal to store extra calories as fat.
7. Brain Function: When you don’t eat, your body will burn up your glucose reserves in your blood and liver, and then the liver will turn fat into ketones and start using them for fuel. Your brain and heart actually prefer ketones over glucose for fuel as they produce fewer harmful reactive oxygen species (ROS). Your brain will work better and improve your ability to think and learn.
8. Heart Function: Your heart cells can use fats, carbs, ketones, and amino acids for their high energy needs. Ketones have a fine-tuning metabolic role that optimizes heart performance and protects the heart from inflammation and injury
9. The less frequently your eat, the less hungry you are, as frequent intake stimulate the “hunger hormone” more frequently.

To learn more about what to eat within the eating window and practical tips, go to https://www.qualitylifeforum.net/time-restricted-feeding-is-a-healthy-lifestyle-choice.html

Action call

Are you ready to start time restricted feeding? What you got to lose? Probably some extra body fat. Make your healthy life choice today - click here to register for the Time-Restricted Feeding for Healthy Aging program designed for you.

Quality Life Forum health coaching help active adults to eat healthy and simplify life through practice time restricted feeding.  If you are serious about your wellness transformation, reach out to QualityLifeForum@outlook.com today. Personalized health coaching helps you to identify where and why you are struggling, figure out what works for your body, discover your true potential and foster action through motivation for achieving your wellness goals.