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?

Generally healthy adults age 55 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?

This TRF health coaching program is for Quality Life Forum health education fund-raising, a donation of $1,200 is suggested. Go to Quality Life Forum Contact. 

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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