Time-Restricted Eating and Blood Sugar Regulation

[@nourishedbyscience]

Some people may ask about the effect size here, i.e., how much of an improvement in glycemic control, glucose tolerance, insulin sensitivity, and insulin secretion can we expect if we adopt TRE? I was tempted to include a section on that, but the problem is that the answer to the question depends very much on a large number of factors: - where we start in terms of our blood sugar regulation; - whether or not we lose weight, and how much; - whether or not that weight loss is associated with a loss of lean mass; - whether we adopt early or late TRE, and how long our eating window is and how long and how regularly (7 days a week or 6 days a week etc.) we adhere to TRE. My best guess is that someone who has type 2 diabetes and adopts, say, 8-hour early TRE, adhering to that at least 6 days a week, can expect improvements in their glycemic control (fasting glucose, HbA1c) and insulin sensitivity roughly in line with a diabetes drug such as metformin, particularly if it helps them lose some body weight and fat mass. However, TRE alone is unlikely to bring glycemic control fully into the normal range in someone with type 2 diabetes. I would suggest, though, that TRE when combined with other lifestyle interventions (both dietary and exercise), it may well be possible for many people with type 2 diabetes to bring their condition into remission. In other words, what I am arguing is that TRE should not be seen as the be-all-end-all here, but as one tool to help us prevent overeating and weight gain, potentially help us lose some excess body fat, and improve our blood glucose homeostasis. That's my guess though, as to my knowledge no RCT has tested the combination of such interventions. Lastly, a note about the format here: there is a huge amount of literature that went into this video, and I struggled finding a way to make this into an interesting, watchable, and engaging video with a clear take-home message. Please let me know what you thought about it (too long? not detailed enough? too complicated? etc.). Thank you for watching! Cheers Mario

[@SteveinSWVA]

@@nourishedbyscience I’m a big fan, but I thought the content was well-directed, and perfectly presented. I am extremely interested in this topic. For the past month, or so, I’ve been moving toward OMAD. First food at, about, 2 PM, main meal (protein and high-quality, fresh, veggies, at 5 PM, plain yogurt with blueberries, as an evening snack). Am working on reducing the time length, of the eating window. Recent A1c of 6.1%. Approaching 100-pound body weight loss (over several years). 6’4”, 210 pounds, now. Nearly into healthy weight range, finally (years… ).

[@nourishedbyscience]

@@SteveinSWVA Thank you for the feedback. I know this format and length does not make these types of videos particularly entertaining, and I am making these specifically for people like yourself who want to get a solid grip on the science. If you thought it was helpful, then that's valuable feedback. Also congrats on the weight loss journey. Aside from making sure to keep the OMAD meals low carb, my only other suggestion is to be patient with yourself after the huge weight loss journey and focus on finding diet and lifestyle changes you can (semi-)happily sustain long-term, rather than torturing yourself to more rapid weight loss that may not be sustainable if you cannot keep the new diet and lifestyle up over time. Warm wishes, Mario

[@AudreyM2023-yo1fb]

I thought it was perfect. Just enough information and easy to understand with helpful recaps.

[@jondel3304]

Having BS in the "optimal" range is best. Does the same apply to insulin secretion? Less insulin might not be better, and more may not be better, right?

[@teresamexico309]

The format is good because people can check the papers and go into more detail and the summary is very helpful, thank you.

[@TommysPianoCorner]

I have a (fairly young and slim) friend who reduced her A1C from 8+ to 5+ using 16/8. She really didn’t want to try lowering carbs (Asians find cutting rice problematic) and so TRE felt better for her.

[@Education-yk5ug]

I've watched hundreds of videos on related topics and I have to say that this is literally the best! 1. contents - very informative, detailed(but not cluttered); 2. style - very structured, to the point, no unnecessary BS; 3. duration - very brief but not at the expense of details. There are so many experts on youtube who do provide useful info, but they also "entertain", digress, etc., they probably forget that people watch them to get important info and not to watch TV show. Unlike those, this video is just straight forward and filled with what a viewer needs. Thanks!!!

[@nourishedbyscience]

Thank you for your kind feedback.

[@nicholasfpratt]

This is a great video that addresses the very complicated topic of glucose and insulin. You broke it down and made it as simple as possible. The complexity of this topic explains the widespread misunderstanding and lack of knowledge among the general public and many healthcare providers.

[@barbarashirland9078]

I just found your channel, or rather KZbin found it for me. Great information presented in a very understandable way. Thanks for reporting on the science. Many don't.

[@Yang_banana]

I have been watching your videos for a long time to educate myself about glucose and metabolic health, and I want to thank you for putting in all the effort to create these videos. 🙏

[@wellnesssecrets2014]

Track your health score on 10 parameters

[@nourishedbyscience]

Thank you. Appreciate your support.

[@sharkair2839]

you"re like the albert einstein of metabolism.

[@nourishedbyscience]

Hahaha, that made me laugh! Thank you.

[@petasinclair9250]

Yes, there’s a lot to take in so I intend to watch a couple of times at least to absorb it because, as always, your presentations are comprehensive and trustworthy. Morning TRE is working well for us, in conjunction with adapting to better circadian sleep patterns. I think the Goldilocks principle applies well here 🤗

[@jerzybaczyk2769]

Important information. I am therefore shifting my eating window. Thanks a lot.

[@TorBoy9]

I did IF late (18-6) for a couple of years and could not lose weight. My trick was to do low carb

[@nourishedbyscience]

Thanks for sharing, yes, I agree that low-carb seems to be synergistic with any form of intermittent fasting, which makes sense (both trigger a switch to burning more fat rather than carbs).

[@Fitria111]

I'm following your comment. May I know which one is better, one meal a day (omad) or 2 meals a day? Are both under 18/6 IF ?

[@techaddict1129]

i just found you channel when trying to seek information regarding nutrition and diets. You explain things very clearly, love it! please talk more about diet consisting adding adequate carbs or low carbs in our meal, most of people demonizes carbs and nobody talks about why we need carbs.

[@dr.samierasadoonalhassani2669]

Amazing man to teach us great topic for our health.

[@AudreyM2023-yo1fb]

Excellent! So thorough and easy to follow. Great info confirming what I have discovered as an IF for over 6 months. Thank you.

[@JAMtheKnitter]

Great video, as always. Partly due to you, I'm wearing a CGM, trying to shift to early TRE, and starting to lose a bit of weight and will hopefully get my A1C out of the pre-diabetic range. Thank you!

[@paulantoine1696]

You're doing incredibly important work here Mario... thank you!

[@esssee5271]

Thanks Mario for the scientific approach to nutrition. Love the channel.

[@nourishedbyscience]

Thank you for your support.

[@yuanyu2640]

Recent studies (meta-analysis) show that the effect of TRE is due to the reduction in calorie consumption: If you compare a group practicing TRE with another group that does not practice TRE, but consumes the same amount of calories, they achieve the same improvements. Some doctors have published videos and posts about this discovery.

[@nourishedbyscience]

This is not correct. I have looked into all of the available studies, and my interpretation of the cumulative evidence is that early TRE does have weight loss-independent benefits for blood sugar regulation. For a list of all publications, including links to all references, please see the blog post: nourishedbyscience.com/tre-and-blood-sugar/ I don't care about what other doctors and influencers or even meta-analyses conclude. I evaluate the cumulative original literature, and that is what these videos are based on. One issue with KZbin videos is that often they make a video about one or a few studies, while ignoring much of the published evidence. In this case, there are 40+ RCTs in humans available to us, and I think we should consider all of them. Meta-analyses also have an important limitation: they create one summary statistic out of many studies that need to be interpreted based on very nuanced issues. For example, insulin sensitivity is not going to be improved in people who are already perfectly insulin sensitive at baselin. Late TRE differs from early TRE. Weight loss-dependent and -independent mechansisms seem to differ between early and late TRE. The nature of the control group matters a lot, with some people restricting calorie intake in the control group while others are not. It is very difficult to adequately factor in all of these factors in meta-analyses, and most meta-analyses do a poor job of that.

[@mariodandrea2143]

Most accurate information on the subject anywhere!

[@dannyangel9635]

Love your channel. Easiest sub of my life

[@Ips-iu9zh]

Thank you for sharing your expertise with us, I've been following your advices & i feel great. My favs are TRE, eating protein before carbs & walking shortly after a big meal

[@davidcarr2216]

Jason Fung will be delighted to hear this and quite a few others - not that it supports their theories.

[@dan-qe1tb]

Jason Fung, is a carb/insulin model promoter (the idea that we store fat when our insulin levels are high, from eating carbs, while ignoring the facts that we only store fat when we overeat, and that our insulin levels don't just go up when we eat carbs). He's not an endocrinologist. Some of the titles of his videos look silly, like, "Intermittent calorie restriction is better than continuous" (after I had lost 24 pounds and kept it off by continuously restricting calories). I think he had removed the click baiter one, "Intermittent fasting cures T2 diabetes!" Some of the videos seem to be mostly about promoting his books. IF isn't a dieting revelation.

[@BenRichards7]

Unless I missed something, I only saw one long term study (12 months). I was happy to see this though, as it seemed to endorse late TRE, which I have been following for around four years (m 62y). Considering both my parents were being destroyed by diabetes at my age, I feel blessed to have had this wealth of information regarding insulin resistance. I also exercise but physically I feel as well as ever, no sign of metabolic disease. Yes I fall off the wagon at times but if I can do it, so can you. By the way, I only reach good vitals such as blood pressure with BMI

[@brookstorm9789]

Meanful clarity. Thank you so much for sharing your practical expertise.

[@SteveinSWVA]

Another excellent video. Much appreciated.😊

[@wellnesssecrets2014]

Excellent content & presentation. There are 7 essentials for good health. Food is one essential ingredient. Balance 6 also contributes to Insulin sensitivity

[@alexm7310]

Excellent. Not too long, good pace, explanations are clear & studies are referenced, so easy to look them up (if interested). As someone else said, it's always a good idea to watch a couple of times to ensure understanding & that you haven't missed anything 😊❤

[@JillCao]

Best video on TRE ❤❤❤ Thank you!🙏

[@hamakua484]

Thanks for all your research. Excellent presentation skill. I use intermittent fasting just to give the body time to reset.

[@world-of-susan.]

Hi, you are the bestest friend a diabetic can have. I listened to your 16 trigger factors of type 2. In my family I am the type 2.. Low muscle mass, sedentary life, chronic stress, circadian rhythm disruption, allergies and inflammation. I think anecdotal evidence needs to be studied too. Could not blood sugar spikes from certain foods be because of the body reacting adversely to them? The food has carbs and the body does not tolerate some other factor associated with it eg wheat and gluten, milk and lactose, certain fruits and histamine. Some doctor had once said that diabetes is a food intolerance. I forgot who it was. The foods have changed a lot because of hybridisation. Old wheats had lower amylopectin but they were also lower in gluten

[@nourishedbyscience]

I am always open to new data, but I am pretty confident saying that type 2 diabetes is almost certainly not a disease caused by food intolerances/allergies. It is possible that immune responses to some foods could trigger a low-grade inflammation in the body, and that could contribute to insulin resistance, but I have never heard from anyone who is diabetic only because of a food allergy.

[@world-of-susan.]

@@nourishedbyscience , thank you. That is a load off my mind. But certain fruits, milk and hybrid wheat rapidly spike my blood sugar. In Ayurveda, these foods are considered as increasing Kapha. Can a person at 70 increase muscle mass?

[@nourishedbyscience]

Yes, we can build muscle at any age, but it admittedly gets harder as we grow older. One key is to engage in appropriate exercises, such as resistance training or high-intensity interval training (HIIT) and also to consume enough protein regularly. It is also easier to build muscle when meeting (or even exceeding) our daily calorie requirements. I read in another comment of yours that you are occasionally doing 36-hour fasts. If you want to lose weight, that may be a good approach. However, it's not ideal if your goal is to build or preserve muscle, as you will lose some muscle mass during these long fasts as well. So if I was 70 and wanted to reduce a bit of body fat while also preserving or building some muscle, I would pick a milder form of fasting such as 10-hour TRE, and make sure I (a) get enough protein, and (b) do resistance training at sufficient intensity regularly. Cheers Mario

[@KoiRun50]

I love that factory-warehouse analogy.

[@plantreport4690]

Thank you for your great information! Is there a determined amount of carbohydrates to eat at each meal in order to support an individual’s preformed insulin stores? Is there a carbohydrate quantity that individuals should not drop below at a meal so as to not reduce their future preformed insulin stores? Thank you!

[@nourishedbyscience]

Great question. In general, my suggestion is to keep carb intake roughly the same from meal to meal. Not necessarily measuring exactly the g of carbs, but roughly. If you eat a ketogenic diet with, say, less than 10g of carbs per meal, keep it under 10g or at least under 20g at EVERY meal. If you eat lowish carb with 30-50g of carbs per meal, keep it roughly in that range. And if you eat a low-fat vegan diet with 150-200 g of carbs per meal, keep it roughly in that range at every meal. That means that your body can anticipate the level of carbs it will need to deal with. The most problematic is probably if we vary our carb intake all the time, for example having a cheat meal with 150g of carbs on an otherwise keto diet. That will then lead to a huge blood sugar spike because the body is not prepared for this huge glycemic load, and the first-phase insulin response will be totally inadequate.

[@rubenperalesRD]

Look forward to seeing a video reviewing intermittent water fasting versus fasting mimicking diet.

[@acupoftea2025]

I give you thumb up before I listen to you. I love your videos.

[@nourishedbyscience]

Thank you!

[@vadimkravets9209]

Great video. Thank you for all your work. Very puzzling glucose tolerance results. If the Insulin sensitivity is measured by lower amounts of insulin required to clear the same amount of blood glucose effectively, then perhaps there is a delayed adaptive effect?. In other words the cells respond to insulin better, but optimum response hasn’t been reached yet due to the study length for the proper re- regulation to take effect. It would be interesting to play with the size of glucose bolus to see how lower and higher levels of glucose are cleared before and after.

[@nourishedbyscience]

Yes, lot's of additional work needs to be done on this. I think the main limitation is that those studies in people with prediabetes or diabetes that conducted frequently-sampled OGTTs (which allows calculation of AUC glucose) were too small. Glucose is notoriously variable, and it is possible that some element of chance could prevent an effect to show in a very small study.

[@peterbedford2610]

I've been eating 8:16 for 7 years. It has made maintenance of my weight very easy.

[@nourishedbyscience]

Yes, I found the same thing. I eat in a 9-10 hour window, but that also helps me not needing to worry about calories.

[@LibertyForAll1]

Great info!

[@reinholdmueller4882]

Great video! Why is skipping breakfast so much easier than skipping dinner? It can't just be a matter of habits. How can one ease into early TRE?

[@andreajoybelle]

Very gradually! Social/habit cues are the danger I have found! Now only do OMAD at late lunch. Feeling fantastic! Has taken 18 months

[@Scruffed]

Personally, I found early TRE easier from a practical standpoint. I tend to have more time late at night to prepare my meals, and a lot of time very early in the day (6-7 a.m.) to eat most of them, so my breakfast will usually have almost twice the calories of my lunch, and I'll skip dinner. I tend to only drink water and hot beverages (decaf coffee, non-caffeinated teas, etc) after lunch, which keeps my appetite in check.

[@reinholdmueller4882]

@@Scruffed Thank you!

[@reinholdmueller4882]

@@andreajoybelle Thank you. Sounds good! Will give this a try.

[@mariomenezes1153]

It could be because evenings are likely the most social part of peoples days and dinner is the most social meal when families and friends get together. Breakfast is usually the most rushed meal of the day when people and children are scrambling to get out of the house to get to work or go to school. Dinner being the most relaxed meal, when families can wind down and discuss the day, seems to be the preferred meal for most TRE.

[@Conrad-l8o]

Thanks -- that was really clear. I haven't read the papers so I shouldn't really comment but one difference between athletes and the normal population is body fat. Many athletes will already have low body fat so there is not much left to lose. This means if the athletes lose weight then it potentially means loss of muscle, unlike non-athletes who are probably losing largely fat. So if athletes lose a bit of muscle it potentially trades off with the ability to store quite as much glucose and so positive effects may be harder to find. If normal people and especially overweight groups lose fat then it is generally going to be beneficial.

[@eugeniebreida1583]

Very same holds with quite thin ‘normal people’ or quite thin elderly verging on frail people. It is hardly only athletes who suffer this gigantic conundrum. Of course the A’s have the advantage and can/do exercise vigorously and have testosterone, etc, on board - whereas elderly are naturally in very low supply = extremely difficult to grow/keep muscle.

[@nourishedbyscience]

Don't think this is true. By definition, athletes are also more likely to exercise regularly, and that will prevent a loss of lean muscle mass. They may simply lose some of their remaining subcutaneous fat; however, that would not be expected to improve metabolic health because subcutaneous fat doesn't trigger insulin resistance.

[@jovanajovanovic9]

Hello, one question. How does subcun.. fat does not trigger ins.resistance? In video about causes of ins.resis. There is fat tissue, yes talking about viscelar and ectopic fat. But also subcun. fat after hyperplasia and hypertrophy they die, can come macrofages and make an inflammation- in subc.fat- is that inflammation make insulin resistance here? Also said that fat cell become insulin resistance (probably due to macrofages that make inflammation that contribute, no)? Thanks in advance

[@kosarkhan456]

Could you please make a video on hypothyroidism

[@freespirit6209]

Excellent presentation - thank you!

[@jeffreydegroot3604]

I have a question that I can't find an answer too. I had some bloodwork done and my fasting insulin was 3.5 and my fasting blood glucose was 96. I am type 2 diabetic. What does this say about me? I've lost 67 lbs in past 8 months. On one hand the 3.5 seems very good but the fasting glucose is kind of disappointing. What do you think?

[@timkrouse345]

As a competitive eater, my eating window can be measured in minutes 😆. Excellent presentation 👍.

[@world-of-susan.]

TRE or intermittent fasting really helped me. I ate dinner before 7PM and then lunch at 12.00 noon. Now I am doing 36 hours fast every week and normal on the other days. On fast days I can eat restricted quantities of low carb vegetables steamed or sautéed or soups made from these. There is a protocol for this

[@belwynne1386]

Helpful. I will slide my eating window a bit earlier in the day.

[@Daniel_Maxin]

Good episode again. How does the body know that I am eating carbs in order to cause first phase insulin response in seconds after ingestion. Is it triggered by the taste? And if yes, is the amount released different if I eat sweets or, say, white bread? Or is the amount released in the first phase the same no matter what I eat.

[@nourishedbyscience]

It's an excellent question, and the answer worthy of its own video. In short, before even the main first-phase response, we have the so-called cephalic-phase of insulin secretion. This is a quick burst of insulin that is secreted as soon as we see, smell, or taste food that our body has learned triggers a blood glucose response (at least that's how most people think about it). So yes, taste is a part of it, and sweet taste certainly helps, but it does seem that eating starch similarly triggers that cephalic-phase insulin response. Then, a few minutes later, the main first-phase response is thought to be mostly triggered by acute changes in blood glucose as well as other substances that trigger insulin release (amino acids as well as incretin hormones, of which the now famous GLP-1 is one). Cheers Mario

[@christinafruhwirt5970]

Hallo und herzlichen Dank für die wahrlich exzellenten Informationen zum Thema! Ich bin 54 Jahre alt, noch in der Perimenopause, habe Hashimoto Thyroiditis, mein Langzeitzucker liegt bei 5,2 und ich betreibe OMAD mit medium hin zu low carb (kein Zucker, Honig etc., wenig Obst, hin und wieder Vollkornprodukte oder Haferflocken). Meine Frage: Was könnte der Grund sein, dass mein morgentlicher Blutzuckerwert immer zu hoch ist, nämlich zwischen 110 und 120, obwohl ich mindestens 12 Std. davor nichts gegessen habe? Mein oGGT war auch nicht gut und es wurde mir gesagt, ich hätte Prädiabetes. Insulin wurde leider nicht gemessen. Triglycerid- und Cholesterinwerte etc. sind sehr gut. Mit besten Grüßen aus Österreich!

[@eugeniebreida1583]

My first guess is too-high cortisol AM cortisol levels. Not that uncommon, I think I suffer the same. My guess is for women some fat and protein in morning will help settle (the brain/nervous system’s adrenaline/cortisol response/stress response ). Skipping morning caffeine would be beneficial (I say as I drink my morning espresso!)

[@christinafruhwirt5970]

Danke für den Hinweis und liebe Grüße!

[@nourishedbyscience]

Im Nüchternzustand wird der Blutuckerspiegel durch die Balance aus Insulin und Glukagon bestimmt (Glukagon stimuliert die Zuckerausschüttung in der Leber, während Insulin diesen Process hemmt). Wenn jetzt die Leber Insulinresistent ist, z.B. durch eine (leichte) Fettleber, dann erhält sie in überhöhtem Maße das Signal des Glukagons, und so ist sehr häufig der Nüchternzucker erhöht. Morgentlicher Kortisonanstieg ist auch möglich (der so-genannte Dawn Effekt), und dafür wäre es nützlich, sich per CGM mal den Spiegel kurz vor dem Aufwachen anzusehen. Zum OGTT: immer darauf achten, vor einem klinischen OGTT mindestens 2 Wochen lang regelmäßig Kohlenhydrate zu essen, und evtl. auch nicht OMAD. Ebenso wie im Video für OMAD erklär5 verringert eine low-carb Diät die Insulinsekretion in der ersten Phase und Glukosetoleranz erheblich. LG Mario

[@christinafruhwirt5970]

Ich bedanke mich ganz herzlich für die Antwort! Das ist der beste Kanal zu diesem Thema!

[@philpecoraro5458]

I have followed a very low carb diet for several years, almost never cheat. When I took an OGTT, I felt lousy after drinking the glucose. My one hour glucose result was 240, but at the 2 hour mark it was back to 75, and at 3 hours I was around 80. My insulin remained in the normal range, but 240 is a high number. My A1c is 4.8 and fasting insulin is 6. Can you offer any comments Mario? Thanks!

[@nourishedbyscience]

On a low-carb diet, your first-phase insulin response is diminished, similar to what happens in OMAD. Look at that section in the video. That reduced first-phase response is a physiological adaptation to not consuming carbs regularly. It’s temporary, but you need to reintroduce carbs slowly over about 2-4 weeks before doing an OGTT. Otherwise, your beta-cells will not be able to respond to the huge glucose load in the OGTT beverage, and a spike will develop. This idea is supported by you having rather low levels at the 2-h mark. Your insulin sensitivity is probably pretty good, and once your glucose rises so high at around one hour, a lot of insulin is secreted in the second-phase insulin response, and that drives your blood glucose down too fast and too far. You probably develop some hypoglycemia around 90-100 min would be my guess. All in all, probably nothing to worry about, but if you want to be sure, slowly reintroduce carbs for about two weeks, then eat the higher carb diet for another two weeks, and then repeat the OGTT. My prediction is that you won’t go over 200 mg/dL. Does that make sense?

[@philpecoraro5458]

What a great explanation, thank you! I have found that time restricted eating works very well for me. I eat my first meal at noon, second meal at 7, no snacking. I am never hungry or have cravings, and have maintained my weight for years. It’s miraculous, I wish I knew about this years ago. We use to think that eating every 3 hours, 5-6 times a day was the way to go

[@clicquot2271]

@@nourishedbyscienceExcellent explanation. Thanks!

[@susibul5320]

@@nourishedbyscience thank you, a very helpful reply to me also.

[@nikiphilippa713]

What about TRE compared to a low Glycemic load diet for weight loss? thank you for the very clear and to the point videos!

[@nourishedbyscience]

Not sure I would compare these. My suggestion would be to combine different strategies, such as 6-10-hour TRE PLUS a highly satiating diet low in triggers of overeating, and maybe also one that has a high fiber content and low GI. All of these are factors that reduce calorie intake spontaneously in people eating to satiety, and together will be a great approach to either prevent weight gain or lose some extra weight.

[@nikiphilippa713]

Dr Mario thank you for your reply! as a dietitian i hear many stories of TRE that people try on their own, eating anything they like without restraint and of course with no result in these 6=10 hours. It would be great to combine TRE with low GL as you say to have a maximum effect, thanks for clarifying it is not either /or. Thank you again for your to the point and updated videos! have a good week.

[@thecarcafe]

Hi Dr Mario: I have been doing IF and sometimes OMAD for a while to get my blood sugar under control. My fasting glucose went from 136 last summer to 90 this March and stayed at 92 just last time I had the blood work done 2 weeks ago. My fasting insulin also went from 10.7 back in March to 9.1. Based on the HOMA-IR test my insulin sensitivity has been improving which I am happy about. But the problem is somehow my lipid panel got a lot worse this time compared to the March test… my cholesterol(246 to 309), LDL(160 to 233), triglycerides(128-159) all went up, but HDL went down (52 to 44). I am eating a low carb diet(not extreme) and I cut out most of the sugary food and I don’t eat breakfast. One thing I now think that I didn’t do right for the blood test was I skipped dinner and it was a 19 hour fasting before the blood test. I was just wondering if longer fasting could have some impact on the test? If so, what is the best fasting length, and should I do the test again? Thank you!

[@nourishedbyscience]

Yes, it's possible that your general weight loss and also your extended fast before the blood draw could have elevated your lipids. Usually, we recommend a 12-hour overnight fast prior to the blood draw, and it may make the most sense to conduct another measurement when your body weight has found a new plateau. Cheers Mario

[@kosarkhan456]

Does insulin affects thyroid hormone also?

[@nourishedbyscience]

Lots of interactions there. Low thyroid function can cause insulin resistance, and insulin resistance leading to high insulin levels seems to inhibit conversion of one less-active form of thyroid hormone (T4) to the most active form (T3).

[@daymagtoto959]

Can tre be done if at the same time injecting insulin?

[@nourishedbyscience]

Yes, but please monitor your glucose levels if you are not already doing that, and consult with your doctor regularly. TRE will likely improve your insulin sensitivity, which reduces your insulin requirement. And while that's a good thing, without adjusting the injected insulin dose, it could lead to hypoglycemia. We do have data from people with type 2 diabetes on TRE, and they do not suggest that TRE increases the risk of hypoglycemic episodes, but that is in people with type 2 diabetes who are NOT injecting insulin. So please be careful. Cheers Mario

[@daymagtoto959]

@@nourishedbyscience thank you

[@Bakerqueen925]

Question. If my eating window ends at 5 o'clock, is it OK to have a 9 o'clock snack that is pretty much no carb such as cheese or lunch meat? I have met my weight loss goals but now I'm dealing with my insulin resistance issues. I'm going to try moving my eating window to earlier in the day.

[@nourishedbyscience]

Even a low-carb snack will put you into a postprandial period. Would having dinner a bit later and then not have that snack so late work? At the same time, if this is something that you cherish or that helps you sleep better or avoid unwanted weight loss, it's also not a catastrophe to continue doing that. But in that case, your eating window would end at 9 PM, not 5 PM. Make sure to consider other causes of insulin resistance as well, as I outline in this video here. It is important to address the specific issue that is making us insulin resistant, and circadian disruption may not be YOUR issue: kzbin.info/www/bejne/forXn5-IeNZradUsi=l_urzITqwwtUTqXP

[@thecarcafe]

Hi Dr Mario: My dad is diabetic but he is also very thin, only 110 lb. He cant adopt the diet most diabetic use to lose weight, he is already all bones, what should he do when it comes to diet?

[@gr.gr.9886]

He should diminish stress. It can cause T2 or T1.

[@nourishedbyscience]

I believe strongly in identifying the specific reasons that make us glucose intolerance and insulin resistant. For many, the main reason is excess visceral and ectopic fat, but that is probably not the issue for your dad. From what you share, one key aspect could be low muscle mass, because the muscle tissue is the main tissue that removes glucose from the blood after a meal. If someone doesn't have much muscle tissue, then there is nowhere for the glucose to go, and the blood glucose level rises a lot more after a meal. You may want to think through some of the other common causes of insulin resistance, which I explain here: kzbin.info/www/bejne/forXn5-IeNZradUsi=vEuj-xaj8X7OvrIn If it's realistic for your dad, he may benefit from engaging in some kind of exercise program (in consultation with his doctor). He may also benefit from increasing his protein intake (helps lower the blood sugar response and helps build muscle/avoid muscle loss). And try to address whichever other factor may contribute to making him glucose intolerant. And, by the way, if he is already underweight, then TRE is probably not the best approach for him. Just make sure he doesn't eat in the 2 hours before going to bed. Best, Mario

[@thecarcafe]

Dr Mario, that makes a lot of sense, he is in his late 70s and doesn’t have much muscles at all, he plays ping pong and take walks… that’s about it. I’ll ask him to go to his doc for exercise suggestions! He tried to eat more protein but generally speaking he doesn’t eat that much… thanks for your insight!!!!!

[@nilsalmgren4492]

I have chosen to stop eating after lunch, unless it is to take psyllium fiber. The theory is that I want to have a lower blood sugar level while sleeping. I do a 15-30 min cardio workout before bed, which at times has demonstrated a short term spike in blood sugar if I work out too hard 94 jumps to 110. But the blood sugar drops back into the 80s in an hour or so

[@stefanogilermo8261]

TRE works best combined with low carb diets. Keep pouring carbs and wait to see good changes ....

[@nourishedbyscience]

Hm, do you realize that your comment is directly contradicted by the actual evidence? Almost none of the 40+ RCTs that have investigated the effects of TRE combined it with a low-carb diet (only one did). And cumulatively, the available studies show that TRE even when not combined with a low-carb diet lowers calorie intake, body weight, fat mass, visceral fat, and liver fat; improves glycemic control in people with high blood glucose levels; and improves insulin sensitivity in people with insulin resistance. In other words, people adopted TRE and kept 'pouring carbs', and saw good changes ...;-) Cheers Mario

[@stefanogilermo8261]

​@@nourishedbyscience I'm on keto and TRE for the past 2 years. I dropped 40 kg (about 90 pounds) in less than a year. In fact 28 kg in the first 7 months, and the rest for another 3 months. Since then I maintain my weight the same. I didn't count calories and still don't, in fact, I eat between 2500 and 3000 "calories" every day. I dropped the fat on my body (what people refer as weight) by eating higher "calorie" intake but very low carb and high fat. Also, I was diabetic type 2. Again, in those first 7 months my diabetes went into complete remission and my A1C is between 4.6 to 4.9 since then. My fasting insulin is between 1.6 an 2.6 since then. My focus from the beginning was to bring my insulin down and everything else followed. I was hypertensive since childhood and again in those 7 months this was resoled. I did not take any drugs. I only changed what I eat and when I eat. I can assure you that people reporting my kind of results are hundreds of thousands if not millions from around the world. I still eat about 2500-3000 so called calories a day and keep maintaining my bodyweight at 72 kg +/- 1-2 kg. You ought to know that it's about the biochemistry and the hormonal balance, not so much about the "calories". Calories are a measure of heat and heat has no mass, molecules of food have mass and depending on the type the body does different things with them. I trust my results and my experience, and that of so many people reporting the same outcomes.

[@azdhan]

Excellent! Many thanks for sharing Dr K. It would be awesome if you could do a video on the impact of Photo Bio Modulation Therapy(i.e., Red Light Therapy) on blood glucose visa vi through the potential mechanism of enhanced mitochondrial function. There are many researchers and those in the know alleging this and claiming that sufficient research exists to support that. I would love to know based on your review of the research, what your take away is. Thanks

[@Yang_banana]

Exercices or being at high altitude have the same effect on mitochondria, it's for free also.

[@azdhan]

@@Yang_banana Thanks. Sunlight too from what I understand as it relates to PBM. Anecdotally, some people with CGM claim they experience that exercising or walking in sunlight after a meal results in much greater reduction in blood glucose spikes based on their CGM vs doing the same exercises or walking the same distance indoors after the same meal and with all other things being equal.

[@Yang_banana]

@@azdhan I think sun exposure may simply be correlated with better vitamin D intake and absorption, rather than being a direct cause of health benefits. To know the exact answer, one needs to study it in a controlled studies. Maybe there are a few papers to back up the claim

[@Yang_banana]

The pancreas's insulin producing beta cells have vitamin D receptors, moderate vitamin d intake can help with absorption and secretion of insulin. I think it makes sense to take vit d supplement, especially in cold and dark winter days or if you are highly active.

[@nourishedbyscience]

I am preparing to make such a video on red light therapy.

[@jayakumarnatarajan1964]

Having early dinner (before 6 pm) impacts my sleeping cycle hence I stick to late TRE, but is there by anyway I can make early dinner doesn't effect my sleeping cycle?

[@nourishedbyscience]

What do you mean when you say that 'early dinner impacts your sleeping cycle'?

[@jayakumarnatarajan1964]

@@nourishedbysciencewhen I take early dinner before 6 pm, during sleep around 10 pm, my stomach feels light and get hunger like feeling which disrupts sleep

[@felipearbustopotd]

OMAD helped me lose a total BW loss of 39 lbs / 18 kgs. Ideally, find what works best for you.

[@felipearbustopotd]

​@@Richie-st6616 This worked for me. I ate between 1400 and 1500. I found that if I ate earlier, it was harder for me to keep to a OMAD way of eating. High fat, which mostly came from nuts ands seeds. Moderate protein and carbs. Carb sources were mostly vegetables and salads - if it were starch it would be considered like a dessert and eaten in small amounts at the end of the meal. The same for fruits. I also avoided high GI vegetables like sweetcorn. Not sure if drinking diluted Apple Cider vinegar helped, but that was almost my go-to source of liquid intake. No specific cardio was done nor was my NEAT anything to brag about. I did 'weight train' in a fasted state. The 'WT' was short in duration and was done with compound movements. Avoiding stress was very beneficial as was getting enough sleep, that part is fundamental. As for how long it took me, I will pass as the recall isn't that precise and I would not want to give you false hope. That said - I did OMAD for 7 years. I only did OMAD as a last resort. If you had said I would end up eating that way before I did it, I would have said you were crackers. As for any fat loss journey, it is very individualized. I hope this helps. Best of luck.

[@Alan_Clark]

I lost a similar amount of weight with an 8hr eating window. I was never very hungry, and I guess it is easier than OMAD.

[@felipearbustopotd]

@@Alan_Clark Awesome. OMAD is a tab extreme, but I found it easy to do; after all, I was carrying around a lot of excessive calories. 😁

[@nicholasfpratt]

Three questions related to the case of OMAD: Q: How many days a week were the participants doing OMAD for 8 weeks? Daily? Three days a week? Was there a dose-dependent response with fewer weekly OMAD days having less effect on first-phase insulin secretion? A: Q: Was the decrease in first-phase insulin secretion only for the refeeding meal following the OMAD days or after eating more than OMAD for one or more days? In other words, did the effect carry over as a longer-term change? A: Q: How does longer-term fasting of 36-72 hours affect the two phases of the insulin response? Both during refeeding and in subsequent days. A:

[@nourishedbyscience]

Hi Nich, Sorry I am just now getting to this. I will respond again here: They followed OMAD 8 or 12 weeks every day of the week. Yes, the reduction in the first-phase response was in response to an oral glucose tolerance test done after that 8 or 12 week period. My suggestion would be to follow a low-glycemic load diet while doing OMAD, and to reintroduce carbs slowly over 2-3 weeks once you want to transition out of OMAD. After a fast of 36-72 hours, there may also be a reduction in the first-phase insulin response, and I would again make sure that the first meals are small and have a low glycemic load. Then carbs can be reintroduced a bit more from meal to meal, if desired. Cheers Mario

[@CharlieAngel-vy5zi]

It is clear to me people I know who lost weight and especially stopped drinking look so much healthier and don’t need medication. I also read in UK they are considering treating the obese with injections. Not sure how I feel about that but surely the best is to take control of your weight and move around. Thank you for your video.

[@Shiny54]

Thank you

[@DougParks]

On one hand, diabetics are told never to skip a meal...on the other hand, time-restricted eating and intermittent fasting. It's hard to tell what to do.

[@JWB671]

Diabetics need to get lean. Doesn’t matter how many meals you eat, so long as you end in a calorie deficit, you will improve your insulin sensitivity.

[@cherylreid5768]

This refers to type 2, not type 1 as far as I can tell. I have never heard of anyone with type 2 being advised not to skip meal unless on insulin.

[@nourishedbyscience]

@DougParks Two things: - Several of the trials on time-restricted eating were done in people with type 2 diabetes, and none reported an increased risk of hypoglycemic episodes with TRE. In other words, the evidence suggests that fasting for an extended period of time is safe for patients with T2DM. If I had T2DM, I would start slow, maybe with a 12-hour eating window and 12 hour fasting, and then - unless I had any problems - gradually work down to 8/16-TRE with an 8-hour eating window, ideally early in the day. However, if you are uncertain, speak to your doctor first. - If I had T2DM, I would try to figure out WHY I am glucose intolerant. To this end, I would first want to figure out whether or not I am insulin-resistant. You can check out this video here: Measuring Insulin Resistance: kzbin.info/www/bejne/hYvXqaKaprR1mNksi=ySgGpfkBjQ-XYL_J If you are insulin resistant, with a HOMA-IR >2.5 or so, then it would be very likely that you'd benefit from improving your insulin sensitivity. To do that, you'd first need to figure out WHY you are insulin resistant. These videos here may be helpful for that: Causes of Insulin Resistance: The Personal Fat Threshold: kzbin.info/www/bejne/mYGYaKKDbdF1l7csi=YSNxJDyf_ZLfZsmL Insulin Resistance: Top Causes & Contributing Factors: kzbin.info/www/bejne/forXn5-IeNZradUsi=o68g0YCwuApasP_3 Insulin Resistance Syndrome: A Neglected Risk Factor for Chronic Disease: kzbin.info/www/bejne/fJiWn2Csnpenabssi=smEZLSxx-Jn4gZPO And then try to address, as well as you can, whatever is causing you to be insulin resistant. Hope this helps. Best, Mario

[@clicquot2271]

@@nourishedbyscienceWow! Another thoughtful, detailed and clear explanation. Thank you

[@mariomenezes1153]

You cannot lump all diabetes into the same category. Type 1 diabetics need to take external insulin with every meal. People with type 2 diabetes (one referred to in this video) tend to be in different stages of insulin resistance. The goal is to get rid of insulin resistance and increase insulin sensitivity. The ultimate goal is to force the body to recognize that it can use stored fat as a fuel source and switch between glucose and fat seamlessly as needed. One technique of doing this is time restricted feeding (intermittent fasting). You start with small fasting windows and gradually increase the window. Prioritize protein and fat in the diet as they have the least impact on glucose. That advise for diabetics to eat frequent small meals is something that has been prescribed for the last 40 years. In that time the rate of diabetes worldwide has skyrocketed and a lot of doctors now consider diabetes an essential disease - meaning that they don't know a way to fix it and can only control the impact for the rest of your life. This is a way to fix it for good without medication.

[@Sophal27]

Is it insulin sensitivity or the weight loss that improves metabolic health ? The chicken or the egg ? I would say weight is poor health criteria, compared to other metabolic markers like waist circumference or tg/hdl ratio. You can loose 5 kg but of what? Ectopic fat or muscle ?

[@teresamexico309]

or 5kg water which might happen in those short term scientific studies.

[@nourishedbyscience]

I don't think anyone loses 5 kg of water. It is true that usually in controlled feeding studies (where the food provided tends to be lower in sodium), participants tend to lose 1--3 pounds in the first few days, and that is mostly water weight. That's one reason why it's so important to have an adequate control group. The general thinking is that if we lose weight and fat mass, we also lose some visceral and ectopic fat, and these are clearly linked to improved insulin sensitivity. If we lose only muscle, then I would not expect improvements in insulin sensitivity, but an increase in insulin resistance. That doesn't happen though, because the body would not spare fat tissue and burn only muscle protein.

[@farruhiskandarov3794]

Do artificial sweeteners like saccharin cause insulin resistance, or insulin rise? Are they allowed for people with type 2 diabetes?

[@nourishedbyscience]

I haven't looked into that recently, so I will refrain from giving you my opinion. Will do a video about this at some point, as this is a much requested topic.

[@mrpig6742]

Blood sugar drops 30 to 40 points after a run

[@iamirish4361]

Great video. I would love to better understand the impact of hormone changes on sleep, insulin resistance and glucose tolerance. Are we also destined to have a higher or lower blood glucose level, irrespective of diet. Meaning, maybe we can’t reduce our A1C (for example) once we reach normal assuming our general health and diet are good.

[@nourishedbyscience]

I am sorry, but I am not sure I understand what you are asking.

[@IanRushtonMusic]

Quite aside from glycemic control I'd heard TRE can have negative implications with regard to muscle protein synthesis which I understand requires consistent triggers, such as meals spaced across the day. When fasted, the body may break down muscle tissue to provide amino acids for essential functions etc. This might be more of a concern I guess for us older individuals. Personally, I've been doing an informal form TRE for decades - previously known as "skipping breakfast"!

[@nourishedbyscience]

I talk about this here: kzbin.info/www/bejne/qIWwc3WoipKeprssi=3u-R2olepjjgO7oq In general, TRE can lead to a loss of lean mass, if it triggers weight loss. The degree to which lean mass is lost relative to fat mass is similar to that seen in other weight loss conditions. Cheers Mario

[@santarosa6676]

In my own personal experience with a CGM I find the same meal eaten at 730am will have a 20-30 point higher glucose spike at 6pm. Makes me wonder what leads to this difference? Cortisol, circadian rhythm, stress of day, inefficient pancreas??? Have you ever come across a study comparing metabolic responses depending on time of day? I ask because late TRE was shown to be less effective. My ‘N’ of one seems to agree with your comments, but am curious as to a why?

[@nourishedbyscience]

Yes, in general, glucose tolerance to identical meals is lower in the evening than in the morning. That may explain why early TRE is better for glycemic control: we just have lower glucose responses to meals earlier in the day. It does not fully explain why early TRE seems more effective at improving insulin sensitivity. That may have more to do with supporting a natural circadian rhythm or any of the other mechanisms discussed in the video. Cheers Mario

[@bobbyboe]

Thanks for making understandable these studies and your conclusion. I would like to propose a topic for a video which would answer one of my remaining questions about the relation between vinnegard and glucose reaction and if this is healthy. In my tests with CGM I found, that the initial first rise of the curve remains the same... but then it takes much longer to fall down again... and finally falls deeper into "bad areas" compared to eating the exact same carbs without drinking vinnegard before. I tried various vinnegards... the effect is clearly as described above. As many recommend the apple-vinnegard-"hack", and I have doubts about how this can be healthy... I would really like to hear your opinion on this.

[@Yang_banana]

Use vinegar in moderation, since too much can damage your teeth. But having a glass of diluted vinegar before meals can slow down digestion. The acetic acid in vinegar blocks enzymes that normally break down carbs into glucose, which helps keep blood sugar spikes in check by slowing the conversion of carbs into sugar. Works for me

[@eugeniebreida1583]

I would not purposefully drink water (or anything except possibly a thimble of Swedish bitters) before eating - as you thereby dilute critical stomach acids (HCL) and enzymes… Vinegar is only mildly acidic compared to HCL, so I would skip it too. And, yes, vinegar is lousy on the teeth, like lemons etc, and most likely is completely over-hyped these days. If vinegar spoils your appetite? - Maybe that’s it’s weight-loss mechanism?/?

[@bobbyboe]

@@Yang_banana I started my studies exctly from this hypothesis... that vinegar could "keep blood sugar spikes in check", as this is a wide spread opinion, also told you by various videos un KZbin (such as from the "gluco-queen")... but in my studies, I found that to be wrong. The first gluko-peak is exactly as high as without vinegar... but the gluco-level takes much more time to come down again (with vinegar before) ... to fall much deeper in the end. This behavour was constant in several experiments, with very concentrated vinegar essence, or also with apple vinegar. I am still in hope for the doctors evaluation of that phenomenon.

[@Yang_banana]

@@bobbyboe if vinegar doesn't work, switch to a high fat diet? I'm experimenting with 50% macro coming from fat, my blood sugar is pretty stable throughout the day.

[@bobbyboe]

@@Yang_banana I am mostly on keto or a very low carb. The thing here is not that I would like to solve a problem with my diet, but I would like to understand that behaviour of the gluco-curve from a scientific perspective.

[@tubetop123]

I look like Jack's body with Ben's chart AUC!! I can't afford to lose weight

[@nourishedbyscience]

TRE may still be beneficial; maybe just experiment with a relaxed form of TRE, such as 10-hour or even 12-hour TRE? If that doesn't work, there are other interventions you could try. I would definitely suggest you try to figure out why you are insulin resistant, and then take steps to address THAT. People are insulin resistant for any number of reasons, and every cause needs a different treatment. For many lean people, it's lack of muscle mass, chronic stress, a chronic inflammatory condition, or sleep deprivation. I talk abou this here: kzbin.info/www/bejne/forXn5-IeNZradUsi=hhuoVs5LNXG9gYbN Best, Mario

[@susibul5320]

Thank you.

[@tubetop123]

@@nourishedbyscience thank you! I agree!! Your comment is literally better than what my doctor has done for me so far.

[@Marcus-uc4qx]

Odd that some of these studies did not define the exact time frames for early versus late TREs. Mario did mention early as not eating after 4 or 5 pm. Then that would define a late TRE window to be 4 pm to possibly 10 pm or later. It would leave these TRE windows are open to interpretation.

[@nourishedbyscience]

I think even with late TRE, all studies stopped their eating window around 8/8:30 PM. For example 8-hour late TRE would most typically be 12 Noon - 8 PM. In the spirit of aligning food intake with the natural dark-light cycle more, I think one of the keys is to not eat regularly later than about 8 PM.

[@gingervincent1969]

Thanks!

[@nourishedbyscience]

Thanks so much for your support. Cheers Mario

[@xq280764]

What's the $1.99 for?

[@nourishedbyscience]

@@xq280764 KZbin allows viewers to make donations to support the creator in making free content

[@Roberto-cg2gr]

Best is zero carbohydrates and walk after every meal and time restricted eating

[@nourishedbyscience]

If someone if very glucose intolerant, I would agree with that. At the same time, I'd argue that it would be even better to be perfectly glucose tolerant, and IMO achieving perfect glucose tolerance and insulin sensitivity should be the goal. Cheers Mario

[@MissMoonshineDance]

your looking trim - good job!

[@nicholasfpratt]

Video errors: - In Minute 9:50 of the video, you state that the Moro study led to a body weight change of "more than 5 kg, or 12 pounds." the study data chart says the body weight change was -2.9 kg, which is 6.39 pounds. - The other two studies on this page also saw some improvements in lTRE "with lTRE in-between." You stated there were no improvements in the lTRE groups in the other two studies. The Moro study's longer duration seems to amplify the mild improvements observed in the other two studies.

[@nourishedbyscience]

These are not errors, Nicholas. First, we always need to compare the change in an intervention group vs. the change in the control group. In this case, the control group gained weight, so the sentence is correct as stated. Second, when I make statements about whether there was a change, then that takes into account whether any change was differentially (i.e., compared to the control group) and statistically significant. I am comfortable with everything stated the way I did,

[@andrewposner6703]

What does it mean if you see a large spike in glucose on a CGM within 30 minutes of eating? I know that you cannot get specific medical advice, but just for context I had a meal starting with mini bell peppers, and then to bury a tacos with Corn tortillas and salt glucose go from 107 to 180 something. I don’t know how to interpret such a result, especially since CGM usually is delayed over finger prick.

[@nourishedbyscience]

As a rough rule of thumb, if the glucose level rises rapidly to 180 mg/dL or higher within 30 min or less, that's usually due to a diminished first-phase insulin response (I talk about that in the video). If it stays elevated for a long time such that it isn't back to around your baseline by 2 hours, that may be indicative of insulin resistance. In both cases, in people without diagnosed prediabetes or diabetes, it is likely a sign of early-stage glucose intolerance, so no reason to panic. Just educate yourself on what you can do to improve your glucose tolerance so that it doesn't progress.

[@xyzzy7145]

Are there any studies that look at long term TRE effects on maintenance of good glucose control and insulin sensitivity/secretion? Looking at a combination of when people eat, what they eat and what their level of activity is would also be of interest.

[@nourishedbyscience]

The longest studies here were 12 months, which I would consider long term. Taken together, it seems that the weight loss-independent effects set in within a few days, whereas the weight loss-dependent effects continuously improve while we are losing weight. And then, for as long as we maintain TRE and any weight loss, the benefits for blood glucose regulation seem to persist.

[@gsp0819kri]

What about coffee with cream in the morning while on TRE? Does that mean I haven't really been practicing TRE? I do TRE, but I do drink coffee with nutmilk cream. Basically, I wait until approximately 12 to 13 hours after dinner before I drink my coffee the next morning. If need be, I may have to change this. I just love my coffee with cream too much!

[@JAMtheKnitter]

I used to be the same - coffee with half and half first thing, then nothing else until noon or so. Now I have started strength training and power walking in the mornings, so I have coffee first, some protein/fat snack in between strength and walk, and then a protein shake with add-ins (flax, chia, strawberries) after my walk and cool down. So I guess I'm shifting to earlier TRE. I would like to move dinner a little earlier (especially now that it's getting dark sooner) but that's hard to coordinate with my family.

[@nourishedbyscience]

Well, you are putting me into an awkward position ...;-)...! But, sadly, anything with calories will break your fast ...

[@gsp0819kri]

@@nourishedbyscience Ugh. I appreciate the honesty. I am losing weight, though. So, let's see if my next blood work improves at all. If not, maybe it would be time to ditch the early morning coffee with cream and have that later.

[@gsp0819kri]

@@JAMtheKnitter Early TRE is neither feasible nor sustainable for me. I work from 7:30 a.m. to 5 or 6 p.m. every weekday. However, calorie restrictions (with very limited saturated fats and ultra-processed foods) and exercise are part of my current lifestyle. My BMI is now 22.5. It was 25.2 before I started this new lifestyle. My goal is to get to a BMI of around 20.

[@JAMtheKnitter]

@@gsp0819kri You are doing great! I have heard others say that if there are no carbs in the coffee creamer, that it doesn't count nearly as much. I think since you are losing and have a great BMI that you can have your coffee! Said as a fellow coffee lover who puts coffee with half and half first thing in the morning on my non-negotiables list!

[@ganiyusoph2616]

Tnks

[@barryhambly7711]

What studies have been performed with people like myself who have a normal healthy body weight with little fat in their body most studies do seem to be with over weight people or certainly not controlled body weight study. Also what studies have been done to find if some people have a natural high sugar level all their life or a natural low sugar level meaning not the norm that seems to be the line that is used but are healthy because that is natural for there body.

[@nourishedbyscience]

Several of the studies studied normal weight adults, and if participants were insulin resistant or glucose intolerant, even their blood glucose regulation improved with early TRE, and even without weight loss. However, your issue may be another one, and I would encourage you to try to understand the specific cause of your insulin resistance / elevated blood glucose: kzbin.info/www/bejne/forXn5-IeNZradUsi=Uvl6PDAv1iumPh-l Then address whatever that cause is, if you can. I would certainly discourage you from thinking that elevated blood glucose levels are normal in some people. There is no evidence that some people could have elevated blood glucose and not suffer the harmful negative consequences of that long-term.

[@peanutbutterjellyjam2179]

Too much information. Too few points.

[@nourishedbyscience]

I am sorry to say, but your comment provides too little information. What can I do better?

[@sarmedmahdi1942]

💗🙏🌺

[@teresamexico309]

Would you go into GMO food and the chemicals used to grow-process them? a video about it. Or perhaps you already have. Thank you in advance!.

[@donnamason6522]

Thank you.

[@stevewhalen6973]

Thanks!

[@nourishedbyscience]

Thank you!