Early eating window helps blood sugar and body clock
Early Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Increased LDL cholesterol by 9mg/dl during eTRF
Most people associate fasting with lower cholesterol, but this study showed a temporary increase in 'bad' cholesterol during early eating window - though 'good' HDL also increased.
Practical Takeaways
Try eating all meals between 8am-2pm for 4 days to see if your blood sugar stabilizes (use a CGM if possible)
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Increased LDL cholesterol by 9mg/dl during eTRF
Most people associate fasting with lower cholesterol, but this study showed a temporary increase in 'bad' cholesterol during early eating window - though 'good' HDL also increased.
Practical Takeaways
Try eating all meals between 8am-2pm for 4 days to see if your blood sugar stabilizes (use a CGM if possible)
Publication
Journal
Nutrients
Year
2019
Authors
Humaira Jamshed, R. Beyl, D. D. Della Manna, E. Yang, E. Ravussin, C. Peterson
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Claims (10)
Specific intermittent fasting patterns (one 36-hour fast per week, two non-consecutive 24-hour fasts, or three separate 16-hour fasts) increase norepinephrine, fat oxidation, and glucose tolerance while avoiding metabolic downshift.
Eating earlier in the day for 4 days increased the activity of two genes related to cellular repair and longevity in the morning for overweight people compared to eating throughout the day.
Eating earlier in the day for 4 days increased the activity of a gene related to cell growth and metabolism in the evening for overweight people compared to eating throughout the day.
Intermittent fasting without daily fasting maintains higher metabolic rate while still providing metabolic benefits.
Eating all meals within a 6-hour window in the morning and early afternoon for 4 days lowered average blood sugar levels and reduced spikes in blood sugar throughout the day in overweight people compared to eating over a 12-hour window.