intermittent fasting & time-restricted feeding

and their impact on weight loss/muscle maintenance/organ health (gut/liver)/genome/epigenome/inflammation

Higher blood glucose is associated with mortality: As people age, resting blood glucose goes up. The reductions in metabolism as we age is not as strong as we thought.

the incremental increasing of resting blood glucose predicts the mortality

There is no significant difference in weight loss between people following a healthy low carbohydrate diet and those following a healthy low-fat diet

Non exercise Induced Thermogenesis

Hormones:

Most calories intake during puberty is directed towards protein synthesis

What you eat and when you eat sets the condition of your body

When you eat is as important as what you eat when it comes to health parameters, in particular, liver health and mental health

When we eat, our blood sugar/blood glucose/insulin (mobilize glucose from the bloodstream)

How much the glucose and insulin go up depends on what you eat and how much you eat.

In general, simple sugars, including fructose from fruit, sucrose and glucose can increase your insulin and blood glucose more than complex carbohydrates which will raise blood sugar more than fibrous carbohydrates.

Protein has the modest impact on glucose while fat has the lowest impact on raising your blood glucose and blood insulin

The longer since your last meal, the lower your blood glucose and insulin will be and the higher things like GLP1-A type of hormone involved in mobilizing various energy sources from the body, including fat through what we call lipolysis when you are in a low blood glucose and higher

ad libitum feeding

nocturnal

diurnal

crepuscular human is most active in the morning in the evening.

The feeding time should fall on the most active phase of our 24hours circle

80% of our genes follow the 24 hours schedule

These clock genes underwent a regular entrainment, a locking in to the proper 24-hour schedule

The time when you have access to feeding/light/sleep motivate every cell in your body in a particular way.

Time restricted feeding keeps the expression of genes regular. Conversely, eating whenever you want makes them out of whack: liver suffers (liver is involved in the production of hormones)

digestion/gastric emptying involve certain cellular functions and activate genes who are pro-inflammatory markers.

These inflammatory markers nor not inherently bad because they are there in order to respond to certain challenges like immune challenges/the ingestion and the breakdown of food. In an ideal circumstance, they are reduced in the period in which there is no food in the digestive tract

Time restricted feeding also is related to the expression of brown fat which is conducive to increase your metabolism

Ky pillars of intermittent fasting

For the first hour or even longer after we wake, do not ingest any food

For the two and ideally three hours prior to bedtime, do not ingest any calories

Autophagy (cleaning up and gobbling up dead or injured cells) and mainly occurs during sleep

Eating window should be tacked to sleep based fasting in a way that makes it easier for you to get into the fasted state

Lymphatic system involves sweeping out a garbage disposal, a clearing out of the metabolic debris and some of the autophagy

Sleep under fasted state is beneficial for us to undergo automatic cellular processes that clear our debris from our brain, offset dementia

Tapering off or transition from feeding to a fasted state can also allows us to capitalize on a special period of a fasted state-sleep-related fasting.

One important caveats are related to those who are interested in increasing mustle mass

The food volume and type relate to whether or not you quickly or slowly enter a fasted state.

There are at least three factors impacting how quickly our transition from ingesting to a fasted state.

Finishing a last bite of food doesn't mean the start of our fasted state

The larger volume of food takes longer time to digest than smaller one.

Leaning to gauge food volume by making ourself familiar with the feeling of comfortabaly full.

Food with lots of fat tends to slow gastric emptying time.

Digesting calories with the form of liquid means that gastric emptying time is going to be faster.

Food like pure sugar leading to steep rise of blood sugars will make our gulcose grop more quickly after skyrocketing while they tend to be a more gradual rise in glucose when combining with fat.

Fibrous foods will also create a more lasting sustained release in glucose

Our actual feeding window is longer then we supposed we are.

There is always a little bit of taper on either side of feeding window

A shorter feeding window (less than 8 hours) often leads to overeating with respect to their metabolic needs

Having the feeding window early in the day would actually be very beneficial.

The cutoff for when you would want to eat protein could be sometime before 10:00 AM which favors hypertrophy

Shifting feeding window frequently disrupts circadian clock mechanisms

There are factors that can accelerate our transition from a fed state to a fasted state

Clearing out of glucose in your systems can be accomplished by light movement or exercise which increase gastric exercise.

High Intensive Interval training earlier in the day causes the blood glucose increase while training later in the day causes the blood glucose decrease in a day.

Extending the duration of your fasted state as long as you can provided that you are compatible with your eating style.

These so-called glucose disposal agents will make you experience splitting headache If you take it before a less carbohydrate-inclusive meal. (Metformin/Berberine).

You are along for the ride at least until the effects of that particular compound wear off.

You are biasing yourself towards a biological state of cellular growth during a fed state while towards a biological state of cellular repair during a fasted state.

Intermittent fasting improves the microbiomes in gut, in particular in the treatment of irritable bowel syndrome and other forms of colitis in time because the clock genes impact the mucosal lining.

Alternate day fasting has gotten a safe bill of health.

Any consumption of sugar particularly simple sugars will disrupt the expression of circadian genes related to fasting state

Digesting carbohydrates with a little fat can blunt the rise of glucose and extend the duration of glucose release.

Cinnamon/Lemon/lime is a mild glucose disposal agent because of the acidity on blood glucose levels.

Salt water has effects on blood glucose disposal and stabilizing blood volume/offsetting the churning and yearning of appetite which make people enjoy clarity of mind