Time restricted eating lowers glucose

The debate continues- Does intermittent fasting or time restricted eating "work" or not? The problem is that it's the wrong question. Work for what? And how do you use TRE? A new study shows that TRE can help reduce blood sugar levels. What does this mean for you and the potential role of TRE in your healthy weight loss journey?
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[@thereligionofrationality8257]

Time restricted eating, occasional longer fasts, and a keto/carnivore diet has reduced my fasting glucose from 99 to 65. Never mind all the other incredible health benefits.

[@CarbageMan]

Yup! We learn to incorporate all the tools, and the benefit seems to be enhanced by randomization, WRT eating periods.

[@jameskantor0459]

That incredible .

[@nickbardan3867]

Try to eat some carbs when you break your fast, see what happens.

[@thereligionofrationality8257]

@@nickbardan3867 I usually break my five day fasts with a 24 ounce T-bone and a half dozen eggs. I figure that prehistoric man was forced against his will to fast and ate as much as he could when food finally became available. Frankly, I have had zero problems doing it this way.

[@nickbardan3867]

@@thereligionofrationality8257 that's good. After a longer fast if I eat little carbs my BG goes up to 250. Because insulin is very low and by the time it picks up it's too late.

[@mohamedeldemerdash9583]

Keto and OMAD for three weeks improved my a1c from 6.2 to 5.3. I wasn't planning to fast when I started but it came naturally.

[@boondoggle4820]

Time restricted eating has been absolutely revolutionary for me as it’s been the most effective way that I’ve encountered of putting routine structure and discipline into my diet. Nothing else matters without the structure and discipline of time restricted eating and healthy keto for me. I can always dial up or dial down the knob but having that structure in place is key.

[@DrTonyHampton]

Since starting Time Restricted Eating I just LOVE not having to eat as often and not being hungry. I simply don’t think about food 🤷🏾 This works for a busy professional like myself but agree it is absolutely not needed for healthy weight loss. Listen to your body and the answers will magically appear for most of us 😊

[@parapoliticos52]

3 weeks. Why would anyone expect insulin sensitivity to improve in just 3 weeks?

[@fattofitafter5078]

I do mostly OMADs (one meal a day), and my A1c is 3.82; insulin is 3.2; BP is 97/55; HDL is 55; Trigs are 88. I think this "deal" works pretty well for my health. Everyone's different: Agreed. For me, this works wonders. Disclaimer: I am a Lipivore, mostly (95%). Be well, everyone! ❤

[@sherbear8097]

Wow. Great results

[@gehanmallawaratchy4970]

What time do you eat your meal and what is your typical meal like?

[@fattofitafter5078]

@@gehanmallawaratchy4970 Hi Gehan, thank you. I eat about "solar noon" (between 1 and 2 p.m. depending on time of year - the time change). Typically about 4 - 6 eggs (various styles) - and then fatty meat: chicken wings, legs, thighs, pork ribs with lots of fat, beef in hamburgers (70/30) or ribs, which have a lot of fat here, and some fish (normally fresh-caught salmon and shrimp). I will use "sauces" or "salsas" (I live in Mexico) which contain chiles, cilantro, onion, garlic, tomatoes, &c. or the creamy sauces, which are eggs, butter, and cream. I don't use "yellow" seed oils of any type. The sauces are less than 5% of my diet because they are accoutrments, not main components such as a tomato sauce. Been doing this for the better part of a year already. No ill effects from not eating "fruits" or significant veggies other than those already listed. Thanks again, and have a great day!

[@gehanmallawaratchy4970]

@fat to fit after 50 Thanks for your detailed reply. Wow, you sure eat a lot and a varied diet for lunch. I hv been skipping breakfast fpr abput 6 months and eat at noon and 7:00 pm. Seriously considering hoing OMAD. Giving it a try from today. Do you drink tea or coffee outside your OMAD?

[@fattofitafter5078]

@@gehanmallawaratchy4970 - I am on a 5-day fast right now. Yes. I drink apple cider vinegar, coffee, tea, water, salt, and mineral water. I ate the hell out of food yesterday: 6-egg omelete with Chester cheese, about 40 chicken wings, and a big ol' bowl of Greek yogurt (no carb from COSTCO - in the half gallon bucket). Second day already, and I feel euphoric! I recommend it highly. In fact, I'm watching my vids from a year ago when I did this 120-hour last. Be well!

[@sheiladelashmutt665]

I'm 65, I have naturally been an Omad eater my whole life ! My mother begged me to eat a " regular breakfast " which I refused daily as a kid! I never felt hungry in the morning. I have siblings and my idea of an after-school snack were dill pickles or olives! My siblings wanted sweets,cookies, cake etc. So strange but most fruit is VERY SWEET to me ! I believe I have more sweet receptors in my mouth than the average person! I crave salty but never sweet foods! The result has been a blessing or me since I only gained a substantial amount of weight during my first pregnancy! That weight came off easily! Two of my siblings are obese one had to have a gastric bypass at 500 lbs it was do it or die. Now my keto goal has been to reduce my BP to a normal range which has happened and getting off statin drugs which now allows me to enjoy quality restful sleep! Now is how do I cure my Hosimotos and low thyroid? I want to be med free. Our daily exercise is walking an bike riding. My husband has reversed his diabetes with strict Keto and what a complete change and freedom. Our vegan son and daughter in law are obese and just don't understand it. Go figure.... WE LOVE WHAT KETO HAS DONE FOR US WE ARE AGING BACKWARDS! AS A SIDE NOTE My 98 year old dad lives with us and eats keto as well!

[@LVQ-so5th]

I think the follow-up time for this trial was too short. Also, a distinction should be made between TRE with snacking allowed vs no snacking. Insulin might remain high, even when doing TRE if a person snacks during their eating window.

[@chazwyman8951]

Any snacking negates IF and TRE. You might as well be calorie restricting.

[@moominmay]

@@chazwyman8951 agreed. I end up having two fasting periods as my eating window is 12-8 but I only eat twice from 12-2 and 6-8. Otherwise as you say what’s the point if you’re snacking in between meals. The 2-6 gives me another mini 4hr fast within my longer 16 hr fast to optimise the benefits of IF.

[@christopherellis2663]

Inability to think

[@chazwyman8951]

@@christopherellis2663 cryptic

[@Hippy2021]

Fasting and exercise. I do long walk before breaking my fast and a 30 minutes walk after every meal ( 2 meals a day). A1C and blood glucose dropped dramatically . Walk after every meal helps reduce very fast and significantly blood sugar rising after the meals.

[@saltrock9642]

Im just staying with 3 LC/high protein meals a day. I’ve been keto for 4 years and have learned to just keep it simple.

[@jerseyjim9092]

Keeping insulin levels down for longer periods is going to have have positive effects on your weight loss efforts and overall health. I always remember something Dr Jason Fung said in the Obesity Code. It's the "persistently high" insulin levels that lead to insulin resistance. They are meant to rise and fall. Time restricted eating can help but much can be accomplished with a low carb diet, exercise, and eliminating snacking between meals. Not snacking after dinner easily gives us over 12hrs of low insulin levels

[@michaellow5448]

As a senior man I wonder if time restrictions on eating affects lean mass , my concern is staying strong to maintain health span. Strength training and adequate protein are my main concern

[@CinSpain]

Time restricted eating is a tool. When you're obese and want to get better, it's an excellent tool for forming the habit of not eating all the time, and not eating at night, not snacking etc.... It gives a person the control back. But 14 hours is not enough. 16-20 hours seems to be the sweet spot for most...

[@deborah2592]

Another well balanced interpretation of the data and how best to apply it to a healthy lifestyle. Thank you Dr. Schur.

[@heidiyamami3884]

Hi Doctor, I found this video really helpful bc I've been trying to fit my food into 2-4 hours!!

[@annmarie9321]

This is very "timely" as my biggest goal is lowering my glucose levels!

[@markiangooley]

Carnivore plus OMAD has done wonders for my type 1 diabetes. My problem is a temptation to snack, which screws up the time restriction somewhat though the fasting window is usually 14 hours or more. Three weeks wouldn’t have been long enough to make a difference for me. Insulin sensitivity has gradually improved over 18 months or so, but it keeps changing. Insulin dose I need seems to go up and down though the general trend is down.

[@navy80to04]

My carnivore lifestyle at 61 works 4 me. M-F one meal a day. I work hard them days, delivering around 150, 57 lb tanks a day. Moving each one 2x, and the empty ones back also. Climbing up into the back of the dock height truck 30 x a day. , weekends yard work in the country side home. I eat 2 x a day.

[@klw3786]

Most don't actually really fast. Being in a Fasted State is not the same as fasting which is just not eating. It can take 10 to 12 hours to actually digest your last meal so if you eat after 14 hours then your "fasted" state is minimal at best. Unless you shove food in your mouth 24/7 then everyone does "time restricted feeding" Weight loss is one of the benefits of real fasting but certainly not the only or primary one IMO. OMAD is easy

[@ghostviggen]

If you wait before your next meal the body has time to consume the glucose before you fill it with more glucose.

[@chazwyman8951]

I find the best trick is to avoid carbs, (except green carbs) that way your body has to make all the glucose it needs, and it is not possible for the body to make more than it needs because it is responding to need and not trying to cope with eating excess amounts.

[@cps_Zen_Run]

Ghost, very true. Also more time for your body to ramp up beta oxidation of fats. Also, activate Autophagy.

[@DrAJ_LatinAmerica]

@@cps_Zen_Run autophagy is always on to some level in some cells. It is a spectrum, not an off or on. Different cells, different areas of the body/ brain. Training / exercise increases autophagy even while eating and exercising at the same time. For example a tour de France rider eating while on the bike in a race.

[@cps_Zen_Run]

@@DrAJ_LatinAmerica , yes, it’s like a dimmer switch.

[@mrd799]

Im doing 1 hour time restricted eating, i have zero craving the rest of the day, the opposite happens if i eat whenever i want, i have constant cravings, i eat food and then i crave potato chips chocolate or cookies. lost 10kg so far in a few months.

[@dr.samierasadoonalhassani2669]

Thanks, recap,goal,how to do,time,when,quality of food,portions,triggers,every one is unique,OMAD,micronutrients,proteins,muscle mass,weight loss or not,Thank you,slower in presenting data,points will be great help.God blessings,thank you again.

[@iqun]

Has anyone noticed the low frequency vibration picked up by the microphone? I find it distracting on many videos on Diet Doctor channel. Hope the audio engineer can remember to cut frequency below 100Hz when working on speech recordings.

[@jackietaylor5165]

Easy discipline, last meal at 6pm n then breakfast around 8-10am.

[@docl123]

I think it's better to start on low carb. Then add time restrictions

[@Anita-silver]

This plus less protein and more fat has reduced my glucose - very happy about it!

[@hotdog5966]

So how does one improve Insulin sensitivity?

[@CarbageMan]

What were the "markers of insulin sensitivity?" That's a bit unclear.

[@ashwanikumar626]

What is a good BMI (body mass index) for a diabetic person?

[@hoboonwheels9289]

I follow very low carb, OMAD, weight stays the same, I could be 80 pounds lighter. I disposed of around 80 a decade ago with Ideal Protein, but I wouldn't use that again due to ingredients.

[@StarvingMyselfToLIFE]

Exactly how does one determine what the optimal amount of micronutrients and calories needed are? I always find this position trying to make prolonged fasting seem dangerous to be a bit baffling. There used to be times when we didn't eat daily. Shocking???? Adjust the mind, the body will follow.

[@CarbageMan]

Interesting about weight loss and TRE. I don't lose weight with TRE, nor with keto, but my I avoid gaining weight. I used to do extended fasts and gain the weight back. when I went keto, I stopped gaining it back. I did find TRE helped me keep my glucose low when I was reversing diabetes. Now, I use it strategically to lower my glucose before workouts, fasted, and benefit from the insulin spike when I resume eating to absorb more protein than I otherwise would. Also, to be clear, I don't use TRE to reduce calories. When I'm eating, I feast, and I don't expect to lose weight by calorie restriction. I think the insulin sensitivity impact of TRE does deserve more study. I try to feast on protein during my eating period, particularly after resistance training, and balance that with intermittently fasting (as opposed to TRE.) PS: I appreciate the deliberate use of the term TRE, and not confusing it with "intermittent fasting," which is properly used for fasting intermittently. Ultimately, to lose weight and body sculpt, I need to use quarterly extended fasting, intermittent whole-day fasting (usually a weekend day or two, on a random basis) and a variety of fasted exercise (currently resistance bands, kettlebells and clubbells, in a rotation-I've found the kettlebells and clubbells, which I most recently added, have helped me both create definition and improve my core strength.)

[@wendyhumphreystebbutt5782]

I love your content and as a person working to beat diabetes, i'd really like to watch this video. However, the background music is too invasive (particularly in terms of its intrusive "beat." Is it possible to either lose the background music or have the text shown on screen so we can get the information without the drumbeat? I think people who are interested in your programme's content don't really ned background music. Yours in Gratitude Many thanks.

[@cynsi7604]

There is NO music in this video. 🤔The drums at the beginning STOP 🛑 @:35 sec mark, so start it there.✌🏻

[@DrAJ_LatinAmerica]

Right, all things are application specific. Context and content matter. If you are young, want to grow, get big, must eat. No heavy weight strongman competitor or powerlifter ever said he was going to fast to get stronger jejeje jejeje. Plus there are type 1 diabetics, those with eating disorders,....many conditions where people must be careful how long and how often. Lots of nuances. No one size fits all. Look at the carnivores doing OMAD and their blood glucose went up. It happens.

[@nickbardan3867]

After 24-48 hours fast or longer if you break it with carbs it will spike the blood sugar like crazy. What does this mean? Insulin suppression during fasting ? , temporary insulin resistance because body won't allow BG to go too low during fast?

[@lleange363]

sometimes i eat more than 100 carbs and it wud hurt my health bec i eat anything i want. but bec of intermitent fasting is there i could heal my body for implementing 18 to 20 hrs of IF for the next 3 days

[@chazwyman8951]

The IF (TRE) was not very ambitious. Most fasters would have a smaller eating window. The fact that it improves sugar levels over three weeks, would most likely lead to improvements in insulin resistance in the long run I would think, since it is high sugar that creates that problem in the first place. And as for OMAD, it is dead easy to get all your needs in one meal. No problem. Even wth OMAD it requires thought to eat little enough to keep losing weight. Anyone who is willing and capable of eating dairy, you can meet nearly all your needs with a glass of milk.

[@Westlakemarket]

Time restricted eating has done wonders for my diabetes. The only strategy that I have tried that works well. I do 16-18 hours every weekday and a 20 hour fast on Monday.

[@johnlawrence5064]

I like the keto diet and the fasting helps 16 18 hours I lost I lost the weight 50 lb

[@KenanTurkiye]

Time ''adjusted'' eating + keto and/or carnivore and/or low lectin. 👍

[@Jules_Jules]

I used to do omad and longer fasting with strictly low carb and healthy fat, it did tremendously help cure my fatty liver and I lost weight as a bonus! I stop doing longer fasting because I kept losing weight, so instead I do 20 : 4 sometimes 18 : 6 Intermittent Fasting just because I dont feel hungry. I think from my own experience, what you eat determine your goal regardless you fasting or not. I can say keto is the way to go😊

[@christopherellis2663]

Some people just don't want to think. The next step in the chain of logic is too hard. Maybe it's the carbohydrates?

[@tomlovin8931]

Three weeks is nothing as far as determining insulin sensitivity, maybe even weight loss. If you maintain the lower glucose, maybe improvement will occur eventually for those two things.

[@Malcolm-Achtman]

I wouldn't read too much into this study because I suspect that 3 weeks is not long enough to see changes in insulin sensitivity, especially in a metabolically unhealthy person.

[@janeknight3597]

As the only measurement my MO is interested in is the glucose, then TRE is for me.

[@weinerdad]

This is totally "for me!" 🥰100% recommend timed-restricted window eating from my current experience. Type 1 diabetic here: Been doing this about 3 weeks, and either 6- or 8-hour window, or just 2 meals per day; virtually no snacking. Why? To avoid needing extra insulin injections that would stop fat burning and cause excess fat storage. This is literally a free solution, and potentially saves a little money on food costs, because I'm not grazing and munching all day long anymore. I definitely am not eating more calories, not having any "trigger" to binge. I am easily down 10 lbs (of 20 extra lbs) and my insulin needs are 1/2 of what they were. And best of all, my blood glucose is almost always under 120 mg/dL, typically under 100 mg/dL most of the day, except if I eat some carby junk in my “window.” Managing Type 1 with manual insulin injections and timing of food is hard enough, but we have to be trying to time it correctly to minimize spikes. I haven’t had a flat belly in a long time, and I’m really 1/2 way there. The thick "spare tire" is like loose and deflated. I like looking in the mirror again. And I’m genuinely not "starving" for the next mealtime. I do have to fight off the urges when I have nervous situations, but totally unexpected how NOT hungry I am all of the time. I stick to mostly lower carb,, higher protein, and I have been in ketosis every day. I did have "keto flu" at the end of the first week. Headache, dizzy and dehydrated, but now I'm fine. Even with ragweed starting, my brain is working a lot better. I also have inherited colon problems, too, and this cuts back on the amount of time I am feeling like I will need to be near a bathroom. Seriously, this is the best idea ever for me - only been a few weeks, but every major problem I have is solved: glucose controlled, fat storage stopped and reduced, and time spent with gut discomfort also reduced. It is truly brilliant, and I don’t care what any stupid study has to say about it. Can't wait to see my next A1C (jumped up to 6.2%). My insulin is down to 14 units of Levemir and about 9 units of R. It was easily double that at the beginning of the year. I slept through a day because of fall allergies starting, and missed my basal shot for more than 2 days. And my glucose was still perfect. Did I mention I'm Type 1 diabetic? Few glucose high spikes, and zero hypo lows. That's amazing. A perfect balance.

[@weinerdad]

@Engelbert Humperdinck I learned from Dr Bernstein starting on Day 1, after I found out I had undiagnosed diabetes for the past 6 years. Dr B is right about so many things. Saved me from dummies in the hospital when I got stuck there for a week with all of their stupid dextrose drips and high carb food, and insisting they be in charge of my insulin - “No, no, and no. Dr Bernstein said no!” His proven good results are hard to ignore. Also hard to stick to 30 carbs per day, and eating the same thing every day, but he is a genius. Sorry to see him slowing down on the videos, but he is near 90. I don’t have CGM $$$, or an inulin pump. so I can’t “Sugar Surf” the way Ponder seems to speak about it - haven’t invested any time in his work. I was looking for Think Like A Pancreas on Libby App, for a download to my new Kindle, but they did not have it available, nor Bernstein. I suppose I can buy it, but am doing all right via modified Dr Bernstein and this TRE (and not much extra cash lying around these days anyway). I was having a problem before I started this last month, and bot back on the Dr B side of methodology; and other than still being autoimmune diabetic and all the stress that goes with it - I think I’m good for a little while.

[@erikjanse3994]

I eat in a 2 hour window a day. No problem to eat 180 grams of protein in this window. Also I eat on average 3500 kcal during this window, no problem as well. I eat a whole foods mediterranean diet, so relatively high in protein and carbs

[@eugeniebreida1583]

I would Love to see your specific foods - as I have a hard time providing myself with necessary calories in ‘one sitting’. Please let me in on at least your highest calorie foods which are working for you. Thanks so much!

[@erikjanse3994]

@@eugeniebreida1583 I start with about 50 gram oatmeal and include chia seeds & flex seeds and mix it with yogurt, then 100 gram raw carrots and one cooked red beet. Then about 180 gram smocked chicken with a whole avocado. Then about 75 gram blueberries and 100 gram red grapes and either 120 gram tuna or sardines. Then 500 gram greek yogurt. Then the main meal consists of 175 gram Brussel sprouts, 100 gram broccoli and 75 gram colli flower with a 100 gram beef, a boiled egg and oven backed patatos (100 gram) with some mayonnaise and mosterd. Then some wheat cookies with 85% dark chocolate (20 gram). Then a mix of nuts: 40 gram walnuts, 40 gram almonds and 40 gram cashew nuts. I drink during the day some coffee and a lot of water and during the evening green tea. Hope this helps!

[@ikottagemtem2649]

Stop making comments that it doesn't work. Make a blog on what we gonna do to improve our health.

[@pointshealthcoaching8474]

Exactly and "right for you at what point, for how long... etc Re: Dr Elizabeth Brights book "Good Fat Is Good for Women, Menopause" suggests older women need to eat 4 or 5x per day... but mostly animal sourced fats... in order to support our hormones.... this doesn't "spike" insulin... yummy.. If anything, a gentle insulin response, just enough to support muscle protein synthesis.... get your muscles ladies (& gents)... :- ))

[@rashie]

👍👍

[@kathleendexter5999]

Dr. Scherr, would you contemplate producing a series that places the focus of TRF or IF with regard to a specific diet choice and its criteria? For example, think of someone just discovering your channel and listening to this video with layman’s terms, they may feel overwhelmed. I understand the need for brevity as we all seem to have the attention span of a gnat, but seriously, what if? What if they were recently diagnosed with Cancer and wanted to know if a combination of IF/TRF and a restrictive Ketogenic approach was the best (per published data from PubMed) or for someone recently diagnosed with T2D, and heard from a friend about IF/TFR and a high-fat Carnivore approach. Two separate videos with high-lighted data and links to them would be helpful. Would you be open to this?

[@jawadsaadi]

I have been following you since the first episode but I must admit it’s getting more and more confusing

[@btudrus]

Insulin sensitivity. LOL. WHY DIDN'T THEY MEASURE FASTING INSULIN? WTF?

[@mynock250]

Its been done since the beginning of humankind.