A growing body of evidence indicates that time restricted feeding (TRF), a popular form of intermittent fasting, can activate similar biological pathways as caloric restriction, the only intervention consistently found to extend healthy lifespan in a variety of species. The findings from older adults study suggest that time restricted feeding is an acceptable and feasible eating pattern for overweight, sedentary older adults to follow. 

​By doing something small like adjusting eating schedule, we can re-set our body and improve health. Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow.  Typically though, the eating window in time-restricted feeding ranges from 12 - 18 hours a day.

1  Time-restricted feeding is not a ‘starvation’ diet, it’s a choice of healthy lifestyle
2. Science evident benefits 

  • Reduces insulin resistance: Fasting is one of the most effective ways to restore normal sensitivity to your insulin receptors.
  • Autophagy: This is the amazing way that your cells will “eat themselves” to get rid of damaged cells and recycles the more youthful components. Autophagy is also the process that destroys foreign invaders such as viruses, bacteria, and other pathogens. Another process is apoptosis when the entire cell is recycled. Without this mechanism, your risk of cancer increases because damaged cells start to replicate.
  • Detoxification: Most of us have experienced a lifetime of exposure to toxins from food and our environment. Most of these are stored in fat cells in our bodies. Fasting is one of the most potent ways to remove toxins from your body.
  • Circadian Rhythms: Your body’s internal clock regulates nearly every process in the body and when it is disrupted, a cascade of negative effects can happen. When you take a break from eating, you reset your circadian clock.
  • Gut health: Fasting gives your digestive system and gut flora a chance to reboot. This is important because your immune system is controlled by the health of your digestive system. Increasingly, there is more evidence that human moods and mental health are co-dependent with our gut microbiome.
  • Weight Loss: Not surprisingly, fasting helps boost weight loss. It also lowers insulin levels so your body is no longer receiving the signal to store extra calories as fat.
  • Brain Function: When you don’t eat, your body will burn up your glucose reserves in your blood and liver, and then the liver will turn fat into ketones and start using them for fuel. Your brain and heart actually prefer ketones over glucose for fuel as they produce fewer harmful reactive oxygen species (ROS). Your brain will work better and improve your ability to think and learn.
  • Heart Function: Your heart cells can use fats, carbs, ketones, and amino acids for their high energy needs. Ketones have a fine-tuning metabolic role that optimizes heart performance and protects the heart from inflammation and injury
  • The less frequently your eat, the less hungry you are, as frequent intake stimulate the “hunger hormone” more frequently.
 
3. What to eat within the eating window?

Eat a normal diet with healthy food choices. Hunger can be difficult initially, for people who do not have experience of fasting for several hours each day. Choosing foods rich in fiber and protein during the eating window can help to combat this. These nutrients help a person feel full and can prevent a blood sugar crash or food cravings. For example, eat whole-grain bread and pasta rather than white or refined grains. Choose high protein food in the form of lean meat, egg, tofu, or nuts.  

Simplify life and enjoy your newfound freedom from food. Time-restricted feeding saves you time, work and effort and is literally a form of metabolic exercise! In the meantime, you are improving your insulin sensitivity and strengthening your fat adaptation. This is a win in many ways. It frees you to eat large and satisfying meals later without feeling the deprivation, without watching calories, and without restricting yourself.

4. Practical tips 

  • Practice time-restricted feeding is generally safe for healthy active adults. However, if you have chronic disease conditions, talk with your doctor before change your eating schedule. More importantly if you are diabetic and on diabetes medications.
  • You can continue to take any vitamins or supplements, but you don’t need any supplements for time restricted feeding, as you can enjoy eating normally with plenty of nutrient-dense foods every day.
  • You can forget about diet restrictions and be able to enjoy your favorite foods.
  • You don’t have to worry about losing muscle from lack of protein, as long as you eat adequate protein at the meals within your eating window.
  • It is perfectly fine to exercise while fasting. You will not lose muscle while fasting as long as you are exercising regularly, and resistance training (using body weight or lifting weights) is essential for maintain muscle strength.
  • You can’t out exercise a bad diet. Don’t use intermittent fasting as an excuse to overeat or eat  junk food with in your eating window. Keep portion control in mind, sticking with whole natural foods with high nutrient density and avoiding highly processed foods. Healthy eating is the foundation for time-restricted feeding.
  • Drink plenty of water and non-caloric beverages while fasting; enjoy your morning coffee and tea as usual.
  • When you use to eat less frequently, you will feel less hungry. You will also enjoy the freedom from food and simplified life.

Summary

Time-restricted feeding (TRF) is simply reset your feeding schedule; different than the traditional breakfast, lunch, dinner routine. By doing something small like adjusting eating schedule, we can re-set our body and improve health. Time-restricted eating means that a person eats all of their meals and snacks within a particular window of time each day. This timeframe can vary according to the person’s preference and the plan they choose to follow. Typically though, the eating window in time-restricted programs ranges from 6–12 hours a day. Time-restricted feeding is not a ‘starvation’ diet, it’s a choice of simplified lifestyle for healthy aging.

Action call

Are you ready to start time restricted feeding? What you got to lose? Probably some extra body fat. Make your healthy life choice today - click here to register for the Time-Restricted Feeding for Healthy Aging program designed for you. 

Quality Life Forum health coaching help active adults to eat healthy and simplify life through practice time restricted feeding.  If you are serious about your wellness transformation, reach out to QualityLifeForum@outlook.com today. Personalized health coaching helps you to identify where and why you are struggling, figure out what works for your body, discover your true potential and foster action through motivation for achieving your wellness goals.

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References:
https://www.nextavenue.org/intermittent-fasting-50-adult/
https://seniorfitness4life.com/8-reasons-for-seniors-to-try-intermittent-fasting-for-health/
https://pubmed.ncbi.nlm.nih.gov/31262054/
https://www.dietdoctor.com/intermittent-fasting/time-restricted-eating
https://www.medicalnewstoday.com/articles/322365#what-is-time-restricted-eating

Disclaimer: This information is for educational and informational purposes only. It is not medical advice. Consult your healthcare professional for personal conditions.

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