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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

#51

Post by m463 »

nico wrote: post #2

> “It’s not a pill, but a healthy habit that can significantly reduce these three risks of disease without any adverse side effects.” This is probably the case for a lot of health issues. But we always want a pill that will fix the issues while allowing us not to change our habits.

I remember reading that the reason that many doctors prescribe pills over a lifestyle change is that it is significantly easier to gain compliance.

I can imagine it's kind of like being a parent or manager. After advising perfect behavior and rarely getting it, you give up and settle for easy, less perfect but achievable advice.

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

#52

Post by lhl »

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…

A few researchers, notably Alan Aragon and Brad Schoenfeld did a lot of analysis on protein timing research a while back and the general conclusion is that as long as you get enough protein during the course of the day (or within a few hours of your workout), basically it doesn't matter so much.

Sources:

Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window?” Journal of the International Society of Sports Nutrition 10 (January 29, 2013): 5. https://doi.org/10.1186/1550-2783-10-5.

Schoenfeld, Brad Jon, Alan Aragon, Colin Wilborn, Stacie L. Urbina, Sara E. Hayward, and James Krieger. “Pre- versus Post-Exercise Protein Intake Has Similar Effects on Muscular Adaptations.” PeerJ 5 (January 3, 2017): e2825. https://doi.org/10.7717/peerj.2825.

Schoenfeld, Brad Jon, Alan Albert Aragon, and James W Krieger. “The Effect of Protein Timing on Muscle Strength and Hypertrophy: A Meta-Analysis.” Journal of the International Society of Sports Nutrition 10 (December 3, 2013): 53. https://doi.org/10.1186/1550-2783-10-53.

Schoenfeld, Brad Jon, and Alan Albert Aragon. “How Much Protein Can the Body Use in a Single Meal for Muscle-Building? Implications for Daily Protein Distribution.” Journal of the International Society of Sports Nutrition 15 (February 27, 2018). https://doi.org/10.1186/s12970-018-0215-1.

There are some interesting wrinkles (like Leucine intake in particular), and I'd recommend looking at what Stuart M Phillips and Donald K Layman have published as additional places to spelunk from for anyone that's particularly interested in the topic.

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

#53

Post by mattclarkdotnet »

TedDoesntTalk wrote: post #40
Hnrobert42 wrote: post #37

Earlier quoted context omitted.

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.

Not in Australia, so you could get one reshipped easily

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

#54

Post by krageon »

eru wrote: post #43
spoonjim wrote: post #29

Earlier quoted context omitted.

I assume ~80 year lifespan and that you start going to the sauna as an adult.

Why would you only go to the sauna as an adult? In any case, how long does sauna's supposed deleterious effect last? Probably not more than a few days?

I would be very surprised if it was above one day.

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

#55

Post by girvo »

TedDoesntTalk wrote: post #30
girvo wrote: post #26

Earlier quoted context omitted.

This has been my schedule for my entire adult life, not because I read it, but simply because it felt the "best" for myself. I was never a big breakfast eater anyway, and I found fasted + black coffee exercise the best for myself personally in terms of energy, motivation and so on.

And I wish I knew this 30 years ago.

My girlfriend pretty consistently gives me grief about it, as it goes against what she's been taught/knew. But I've always felt better doing physical or mental effort fasted, at least for a few hours in the morning!

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

#56

Post by Lio »

eru wrote: post #39
Hnrobert42 wrote: post #37

Earlier quoted context omitted.

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?)

The easy test would be to see if it's the caffeine having this affect by using switching between caf and decaf.

Something I wonder about though is that if blood glucose is rising after black coffee, that energy must becoming from somewhere. i.e. stored fat, stored glycogen or stored protein.

Given that she's about do some fasted exercise that will burn that blood glucose as its fuel source, is this a bad thing if the energy is coming from stored fat?

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

#57

Post by fartsucker69 »

lhl wrote: post #52
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…

A few researchers, notably Alan Aragon and Brad Schoenfeld did a lot of analysis on protein timing research a while back and the general conclusion is that as long as you get enough protein during the course of the day (or within a few hours of your workout), basically it doesn't matter so much. Sources: Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window…

This has mostly arrived in the consensus of sports training. General advice is to have protein surplus in the 24 hours after training (if you train every day, like an athlete, that means every day).

Plus if you're training but want to lose at the same time, you need a caloric surplus for a while to have your muscle regenerate and grow, but it's totally possible to gain muscle and lose weight at the same time. But basically each calory that you're in deficit will make your muscles grow more slowly, so it's definitely harder than being on an overall surplus.

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

#59

Post by stubish »

cnagesh wrote: post #58

If I understand this correctly, the experiment is suggesting to have a gap of 10hr window between any two meals ?

No, all your eating happens in that 10 hour window. You fast for at least 14 hours per day. Easy enough if you eat an early dinner and don't snack after.

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

#60

Post by dragonelite »

lhl wrote: post #52
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…

A few researchers, notably Alan Aragon and Brad Schoenfeld did a lot of analysis on protein timing research a while back and the general conclusion is that as long as you get enough protein during the course of the day (or within a few hours of your workout), basically it doesn't matter so much. Sources: Aragon, Alan Albert, and Brad Jon Schoenfeld. “Nutrient Timing Revisited: Is There a Post-Exercise Anabolic Window…

After doing a 4 hour eating window for years eating at around maintenance and had some cheat meals over the weekend. It kind of kept my weight stable but my strength hardly increased so seems my anecdotal experience kind of seems to match that report.

I also heard somewhere it could take like 24~48 hours for all protein sources to be digested and extracted from your bloodstream so you might have like a constant amino acids drip into your bloodstream but i never really checked this.

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