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Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

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Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#31

Post by nikkwong »

TedDoesntTalk wrote: post #22
nikkwong wrote: post #17

Earlier quoted context omitted.

I'll assume that your goal when drinking a protein shake/gaining muscle is to gain muscle. It's generally believed that a state of anabolism is generally viewed as being antagonistic to the body; too much protein/growth is taxing. Yet, having muscle is important for aging, and also acts as a glucose sink thereby improving metabolism. A balance has to be achieved. > Or is this less important than the immediate-protein…

> exercise early and also eat early in the day This is slightly contrary to what I’ve learned from Rhonda Patrick. Exercise in the morning, sure, but while still fasting from overnight (black coffee or plain tea ok… does not break the fast). Eat after exercise so that your fast lasts longer. Also, cardio exercise blunts the hunger feeling in many people.

Yeah I'm not suggesting an order between the two. I think everything held constant, eating earlier is supposed to be better. I don't think there have been many studies where people stop eating at like, 10am, or something like that. That said, I think most studies that have shown benefit are those where people have like a 4-8 hour eating window from 6am-2pm, or are of that order.

But is there a difference between having your day's large meal at 8am or 11am? Those are both pretty 'early', so it might not matter; I don't think we know. However, as the day winds on, more data comes to light which suggests that earlier is better.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#33

Post by mancerayder »

mrslave wrote: post #10

I am always unsure how this applies to someone with an irregular exercise schedule. If, when fasting (intermittent) my exercise is primarily cardio then I will continue fasting. However if it is resistance training, does getting some protein into my system as soon as possible take priority over fasting? Or is this less important than the immediate-protein-shake crowd suggests? Should I try to pull the window forward…

You have to time the eating accordingly. I find I don't feel terrible if I lift prior to breaking the fast. And boy does that food taste good.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#34

Post by mancerayder »

876978095789789 wrote: post #32

[flagged]

I feel more awake when fasting. I feel sluggish and hungry if I eat breakfast. It's not ridiculous to skip breakfast. How is that idiotic ? I have top health markers for my age and do a variety of different types of physical sports. I think the old adage (still popular among powerlifters and bodybuilders) to eat every 3-4 hours to be completely stupid. We never evolved like that, it's a luxury modernity that this is even an option.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#35

Post by TedDoesntTalk »

nikkwong wrote: post #31
TedDoesntTalk wrote: post #22

Earlier quoted context omitted.

> exercise early and also eat early in the day This is slightly contrary to what I’ve learned from Rhonda Patrick. Exercise in the morning, sure, but while still fasting from overnight (black coffee or plain tea ok… does not break the fast). Eat after exercise so that your fast lasts longer. Also, cardio exercise blunts the hunger feeling in many people.

Yeah I'm not suggesting an order between the two. I think everything held constant, eating earlier is supposed to be better. I don't think there have been many studies where people stop eating at like, 10am, or something like that. That said, I think most studies that have shown benefit are those where people have like a 4-8 hour eating window from 6am-2pm, or are of that order. But is there a difference between havi…

> more data comes to light which suggests that earlier is better.

I have not seen studies like that. All the ones I’ve seen have participants stop eating 3 hours (minimum) before sleep. For example, With an 8 hour eating window and 10:00 sleep, that means eating between 11:00-7:00 giving you a 16 hour fast.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#36

Post by hericium »

mrmuagi wrote: post #21
hericium wrote: post #18

Earlier quoted context omitted.

Proteins have 4 calories per gram so if your usual post-workout protein intake would be 20-30g, it'd be 80-120 calories. YMMV but that would move me out of fast. The only calories I ingest during the fast is a little fat for vitamin D bioavailability in the morning. My caloric window is 1-8pm and I exercise in the mornings with just a few essential amino-acids.

Not sure, but isn't 20-30% of the protein lost in digestion?

Protein thermic effect is 30% so amount of calories equal to ~30% of that coming from protein is burned to digest protein. You're burning calories, not protein, to digest protein. Those calories are already stored and don't necessarily have to come from protein digestion.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#37

Post by Hnrobert42 »

TedDoesntTalk wrote: post #22
nikkwong wrote: post #17

Earlier quoted context omitted.

I'll assume that your goal when drinking a protein shake/gaining muscle is to gain muscle. It's generally believed that a state of anabolism is generally viewed as being antagonistic to the body; too much protein/growth is taxing. Yet, having muscle is important for aging, and also acts as a glucose sink thereby improving metabolism. A balance has to be achieved. > Or is this less important than the immediate-protein…

> exercise early and also eat early in the day This is slightly contrary to what I’ve learned from Rhonda Patrick. Exercise in the morning, sure, but while still fasting from overnight (black coffee or plain tea ok… does not break the fast). Eat after exercise so that your fast lasts longer. Also, cardio exercise blunts the hunger feeling in many people.

Here’s a piece of COMPLETELY anecdotal data, so do with it what you will. A friend with metabolic syndrome was struggling with weight despite intermittent fasting. She began to wear a continuous glucose monitor. She found that black coffee had the same effect as eating a donut, but if she added a boiled egg, the effect on her glucose was neutral.

Now, I don’t know what effect all that has on other metabolic processes. I doubt the effect is universal. But it is interesting that the revived wisdom about black coffee being okay is not universally true.

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#38

Post by 876978095789789 »

mancerayder wrote: post #34
876978095789789 wrote: post #32

[flagged]

I feel more awake when fasting. I feel sluggish and hungry if I eat breakfast. It's not ridiculous to skip breakfast. How is that idiotic ? I have top health markers for my age and do a variety of different types of physical sports. I think the old adage (still popular among powerlifters and bodybuilders) to eat every 3-4 hours to be completely stupid. We never evolved like that, it's a luxury modernity that this is…

> We never evolved like that, it's a luxury modernity that this is even an option.

That's the brainletism I was referring to. You could have easily verified your assumption by looking at remaining hunter-gather populations, who serve as a good proxy for you ancestors, and had you done that, you would have discovered that--surprise, surprise--they don't fast:

youtu.be/Ci70YYaVHeQ?t=2807

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#39

Post by eru »

Hnrobert42 wrote: post #37
TedDoesntTalk wrote: post #22

Earlier quoted context omitted.

> exercise early and also eat early in the day This is slightly contrary to what I’ve learned from Rhonda Patrick. Exercise in the morning, sure, but while still fasting from overnight (black coffee or plain tea ok… does not break the fast). Eat after exercise so that your fast lasts longer. Also, cardio exercise blunts the hunger feeling in many people.

Here’s a piece of COMPLETELY anecdotal data, so do with it what you will. A friend with metabolic syndrome was struggling with weight despite intermittent fasting. She began to wear a continuous glucose monitor. She found that black coffee had the same effect as eating a donut, but if she added a boiled egg, the effect on her glucose was neutral. Now, I don’t know what effect all that has on other metabolic processes…

That's pretty crazy. I wonder if placebo effects played a role?

(Ie if you had pumped the liquid directly into her stomach, without telling her whether it's black coffee or some substitute, would the outcome still have been the same?)

Re: Study: Time-Restricted Eating Improves Cardiovascular Health for Firefighters

#40

Post by TedDoesntTalk »

Hnrobert42 wrote: post #37
TedDoesntTalk wrote: post #22

Earlier quoted context omitted.

> exercise early and also eat early in the day This is slightly contrary to what I’ve learned from Rhonda Patrick. Exercise in the morning, sure, but while still fasting from overnight (black coffee or plain tea ok… does not break the fast). Eat after exercise so that your fast lasts longer. Also, cardio exercise blunts the hunger feeling in many people.

Here’s a piece of COMPLETELY anecdotal data, so do with it what you will. A friend with metabolic syndrome was struggling with weight despite intermittent fasting. She began to wear a continuous glucose monitor. She found that black coffee had the same effect as eating a donut, but if she added a boiled egg, the effect on her glucose was neutral. Now, I don’t know what effect all that has on other metabolic processes…

Wow thanks for that. I have to get a CGM. So difficult because they require a prescription.
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