Feast or Fast: Time Restricted Eating Demystified

Recently I ended up having a late, heavyish meal out … and went to bed feeling quite full.  

I knew it was probably a recipe for a poor night’s sleep, and yes I was right. 🙁

As I was thinking about what to write about this week, reviewing the benefits of the timing of our meals seemed to be … timely.

This “timing” is sometimes referred to as Intermittent Fasting or even Time Restricted Eating. 

Neither of those term descriptors are award winners in my book. And both sound technical and painful to bear for a gal who always looks forward to her next meal.  

But if we just drop the monikers and think about what it really means, it’s quite simple.

We’re talking at least a 12 hour break from eating (mostly when we’re asleep), and even better, a 14 hour break (or 10 hour eating window) may be optimal according to Dr. Satchin Panda who has conducted groundbreaking research on circadian rhythms and eating patterns.

So … if you eat your first meal at 7am, finish you last meal by 7pm to activate that “12 hour fast.”

And if you eat your first meal at 9am, finish your last meal by 7pm, if you're activating a 14 hour fast.  

You decide which times work best for you.

Kind of almost sounds normal.  Except, yes, it is important to give up that bowl of ice cream before bed!  

At least 50% of us spread our eating over 15 hours of the day.  So with any new habits, it’s important to really understand the why.  

Just what are the benefits of compressing eating into a 12 hour or less window? 

The why is as follows: 

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Very compelling benefits.  

If you're interested in experimenting with meal timing, here are 3 key guidelines to follow, after you've chosen your eating time window:

1. Upon waking, wait at least one hour before having that first meal. 

When you first wake up, your body is still transitioning from sleep mode to active mode. 

During this period,  melatonin, known as the "sleep hormone," is gradually decreasing, allowing our body to shift from a state of rest to wakefulness.

At the same time, cortisol, often referred to as the "stress hormone," begins to rise, helping us become alert and ready for the day. 

Cortisol naturally increases blood sugar levels as part of the body's preparation for the day ahead. This rise in cortisol can counteract the effect of insulin, making our cells less responsive to its signals.

Insulin is a hormone produced by the pancreas that plays a key role in regulating blood sugar levels. When we consume food, especially carbohydrates, our body releases insulin to help cells absorb glucose for energy. 

As a result, consuming a meal immediately upon waking, especially one high in carbohydrates, can lead to elevated blood sugar levels due to the body's reduced ability to efficiently use insulin.

This is why waiting is important. 

In doing so, we're allowing our body's insulin sensitivity to naturally improve. As the morning progresses, cortisol levels start to decrease, and insulin sensitivity gradually rises. 

This means that our body becomes more efficient at utilizing insulin to regulate blood sugar levels. Waiting before eating gives our body time to align its hormonal rhythms, ensuring that when we do eat, our body can effectively manage the incoming nutrients without causing spikes in blood sugar.

2. Finish your last meal at least 2-3 hours before bed.  

Now, let's talk about the magic of wrapping up your last meal ideally three hours before bedtime. 

Think of your digestive system as a hardworking team, diligently processing all the nutrients you've consumed throughout the day. 

By giving your digestion a break before sleep, you're letting your body focus on repair and rejuvenation during the night. 

This uninterrupted rest period allows your body to perform its natural housekeeping tasks, promoting better sleep and, more importantly, ensuring you wake up feeling refreshed and ready to tackle the day

3. Consistency is Important - Keep timing of meals as consistent as possible every day.

Understanding the body's orchestra can demystify the magic behind timed eating. 

When we eat, our body goes into digestion mode, breaking down food into essential nutrients. By giving our body designated timeframes for eating and fasting, we're essentially fine-tuning this symphony. 

Imagine our body's digestion as a bustling kitchen. If the kitchen staff (our digestive system) works round the clock without breaks, it eventually wears out. 

But with timed eating, we're allowing the kitchen staff to rest, clean up, and prepare for the next busy day. This harmony between eating and fasting ensures our body functions optimally, leading to increased energy levels, improved focus, and better overall health.

So what's next?

Put your experimentation hat on.  Can you commit to trying this to see how it works and makes you feel?  

Where to start: 

- Define the eating window, length of fasting window and specifically the times of meals that feel right to you.

- Keep this schedule consistent on a daily basis - at least 5-6 days of the week.  

Wake time, breakfast, dinner and bed time - all roughly at the same time every day.  Eat lunch at a time that feels right for you and your schedule.

- First meal at least an hour after waking; the last meal ideally 3 hours before bedtime.

- Benefits cited above will kick in 3-4 weeks after this new habit has started.  

Some common questions:

If coffee is your thing first thing in the morning, drink it black.  If you can't live without the cream and sugar, wait that first hour.  The sugar and cream will definitely break your fast, and spike blood sugar. 

Teas are fine as well. 

If you're in the habit of drinking water with lemon and salt (electrolytes), keep at it.  Lemon juice and salt will not interfere with your fast.  Check out my prior article on the benefits of drinking lemon water with salt first thing in the morning. 

Please share if you do experiment with this - or have in the past - let me know what you notice about how you feel.  I would love to hear from you!

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Note: Time Restricted Eating might not be a good solution for people with diabetes or suffering from eating disorders. Always best to consult with your doctor first.