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Time-Restricted Feeding for Healthy Aging
A Personalized Health Coaching Program

What is Time-Restricted Feeding  (TRF)?

Time-restricted feeding is not a ‘starvation’ diet, it’s a choice of healthy lifestyle.  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. The eating window in time-restricted feeding ranges from 12 - 18 hours a day.
  • Time-restricted feeding (TRF) is simply reset your feeding schedule; different than the traditional breakfast, lunch, dinner routine.
  • The 16/8 time-restricted feeding (TRF) really isn’t fasting, but the normal feeding is restricted to a 6 – 8 hours eating window.
  • Make the 16/8 time-restricted feeding consistent as daily routine is a choice of healthy lifestyle.

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.

Who is this TRF health coaching program for?

As metabolism tends to slow down in mid-life, this program is designed for generally healthy adults age 45 and older, who is willingly making a healthy lifestyle choice and practice TRF for health benefits.

This program is not for:
  • Individuals with advanced diabetes or who are on medications for diabetes,
  • Individuals with a history of eating disorders like anorexia and bulimia,
  • Individuals with chronic conditions and who are frail

How it work and for how long is this program?

As research suggest 3 months for mindset transformation and new behavior adapted naturally, this program is designed for 12 Weeks duration, with a 45 minutes on-line coaching sessions weekly, e-mail follow-up and personal support.  You just need to have a telephone, e-mail address, and internet access; tablet/laptop/computer are optional. Healthy eating is an important part of this program, which is easy to follow and will empower you to eat healthier and smarter. 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.

Here is what you will experience and gain from this program:


  1. Your unique life story is important and your values are fully respected.  You will see your true self from self-discovery and set your goals with health coaching guidance and  support.
  2. You will engage in 45 minutes personalized on-line coaching sessions weekly and receiving step by step practical guide, check list, practical tips, action list, videos, science evident educational contents in healthy eating and exercise, e-mail follow-up and personal support. 
  3. Engage in a structured action plan and private tele-meetings to work toward success, with flexibility and adjustments based on your progress.
  4. Have fun with healthy cooking and family meal preparation. The whole family will benefit from it.
  5. With health coaching guidance, you will making small steps consistently with tracking for with measurable success. Enjoy the process for results and progress toward your goal is a meaningful experience.
  6. With personal coaching support, you will be inspired to take accountability and stay motivated for behavior transformation. You can count on helps on-line or off-line when you got stuck or overwhelmed.
  7. You will eat well and feel great. You will see measureable health improvements in 12 weeks. In the long run, the TRF routine become natural with sustainable results.  You will enjoy its health benefits  with a simplified life style, the refresh feeling of mind and body, renewed energy, freedom from food, and higher level of performance and well-being.
  8. Your investment in your health is well worth of it. It’s like creating your own quality of life insurance policy.

​How much is the cost?
​
The initial phone consultation is free. This health coaching program is $100/week.

How to get start?

Are you ready to start time restricted feeding? What you got to lose? Probably some extra body fat. Make your healthy life choice today. 

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 to enroll today.

​
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  • Home
  • Forum
    • Mind and Body
    • Feeling well
    • Feeling ill
  • Coaching
    • Coaching Programs >
      • Loneliness Breakthrough
      • Therapeutic Lifestyle Changes
      • Time-Restricted Feeding for Healthy Aging
      • Patient-centered Health Navigation Program
      • Customized program
      • A Special Health Coaching Package
    • Self-Care >
      • 2021 Aug The Milestone of Age 65
      • 2021 March Make a Self-Care Plan for Your Golden Years
      • 2018 Jan The Golden Keys for the Golden Years
      • 2018 July Golden Mindset
      • 2019 Jan Empty Nest
      • 2018 Feb loneliness Breakthrough
      • 2016 Feb Wellness Mindset
      • 2023 Jan Setting and Meeting Your Goals
      • 2019 Sept Time for change
      • 2020 Oct Process and Results
      • 2021 Sept Aging Brain
      • 2019 May Cognitive Health
      • 2021 Oct Muscle Memory and Cognition
      • 2020 July Listening to your body
      • 2019 March Body Image and Self-Care After Midlife
      • 2020 Nov Moderation
      • 2022 Aug Knowing When Doing More Is Harm Than Good
      • 2021 Nov Gratitude Power for Wellbeing
      • 2019 Dec Dealing with Difficult Emotions in Holiday Season
      • 2022 Dec Holiday Homecoming
    • Healthy Living >
      • 2022 Jan Health: the Cornerstone for Quality of Life
      • 2017 April Longevity and Quality of Life
      • Blog Are You Motivated for a Healthy Life Style?
      • 2018 June TLC Transformation
      • 2022 July Daily Routine for Healthy Aging
      • 2017 June Sleep Well
      • 2021 May Simplify Life for healthy aging
      • 2019 Aug Downsizing in the Golden Years
      • 2017 Sept Music Learning for older adults
    • Healthy Eating >
      • 2022 Sept Your Decision Power for Food Choices and Eating Behavior
      • 2022 Oct Hydration for Healthy Aging
      • 2018 Aug Nourish Your Body for Healthy Living
      • 2017 Oct Better to Eat Meat or Plant Food
      • 2020 Jan The Key Role of Protein in Healthy Aging
      • 2020 Feb Healthy Fat for Healthy Aging
      • 2020 March Healthy Aging Energy Source Carbohydrate
      • 2017 July Intermittent Fasting
      • 2020 Sept Time-Restricted Feeding Is A Healthy Lifestyle Choice
      • 2022 Nov Go green for health: A Green Tea Invitation
      • 2019 June Dietary Supplements Are Not Drugs
      • 2015 Nov Blog The Value of Vitamin and Dietary Supplements
    • Golden Age Fitness >
      • 2019 April Exercise is Medicine
      • 2017 March Exercise for Blood Sugar Regulation
      • 2017 Jan Willness Attitude and Winterizing Fitness
      • 2016 Apr Balance Training
      • 2016 Mar Get Active
      • 2018 Sept Keep Life in Motion
      • 2020 Aug Keep Fit for Your Age
      • 2023 Feb Benefits of Swimming for Healthy Aging
    • Age-related Health Challenges >
      • 2018 March Regulate Blood Pressure
      • 2018 May Blood Sugar Self-Management
      • 2018 April Lowering Cholesterol
      • 2017 Nov Immunity and Aging
      • 2016 June Vitamin D Deficiency
      • 2022 May Aging Skin and Sun Safety
      • 2022 Feb Aging Eye Facts
      • 2017 May How to Reduce Aging Eye Fatigue
      • 2022 Mar Age-Related Hearing Loss
      • 2022 April Aging and Oral Health
      • 2017 Feb Live with Thyroid Nodules
      • 2021 July Range of Motion Recovery from Frozen Shoulder
      • 2019 Nov Osteoporosis in Women
      • 2019 Feb Food Safety and H. pylori Infection
      • 2019 July GERD
      • 2016 Oct Significant Health Indicators
      • 2018 Oct Tough Fight for the Belly Fat
      • 2016 July Weight Management
      • 2018 Nov Dealing with chronic stress
      • 2021 June Managing Chronic Insomnia
      • 2017 Aug Facing a life-threatening illness
      • 2016 May Emotional Healing
    • Advocacy and Empowerment >
      • 2018 Dec The Most Valuable Gift
      • 2020 Dec Invest In yourself
      • 2016 Aug Health Literacy
      • 2016 Sept Prevention
      • 2022 June Making Transition From A Patient To An Educated Healthcare Customer
      • 2019 Oct Action is what counts
      • 2021 Nov Navigation for Healthcare Needs
      • 2016 Nov Gratitude for life
    • COVID 19 Pandemic >
      • 2020 May Hope endures
      • 2020 June Breathing and Blessing
      • 2020 April Transform Pandemic Fear to Self-Care
      • 2021 Jan Hew Year Brings New Hope
      • 2021 Feb Pandemic Winter Blues
      • 2021 April Are You Fully Vaccinated?
  • Health Product Guide
    • Choices for Healthy Living
    • Vitamins and minerals
    • Digestive Health
    • Heart Health
    • Eye Health
    • Joint Health
  • About
  • Contact
  • Blogs
    • Blog Travel album of Switzerland
    • Blog A Mourning Dove Story