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Time-restricted eating reshapes gene expression throughout the body

sciencedaily.com

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Re: Time-restricted eating reshapes gene expression throughout the body

#61

Post by siliconc0w »

Metabolism for mice doesn't directly translate to humans, their metabolisms are a lot faster. I think the formula is roughly 7 times, so this is just above two days of fasting for humans. Which I'm sure would be fantastic for your health but pretty hard to do.

TRF has had mixed research results vs normal calorie restriction - sometimes leading to a drop of muscle - but it's a bit hard to tell since the studies are not consistent about monitoring protein intake or weight training which is generally necessary to avoid muscle loss when doing any sort of weight lost protocol. I think the latest research is skipping dinner is generally better (eTRF).

Re: Time-restricted eating reshapes gene expression throughout the body

#62

Post by piqi »

sometimesno wrote: post #55
piqi wrote: post #37

Earlier quoted context omitted.

Hard to imagine skipping breakfast, lunch, coffee/tea w/milk & cream, and all snacking during the day, everyday is normal outside America. Isn't burned bread with beans or butter for breakfast a thing in the UK? 16:8 means if your last calories are before 10PM, you wouldn't eat anything at all until after 2 PM. And this would be every day, not every other day. 12:12 might be more common, but not consistently.

[flagged]

> sounds like a very normal day for lots of people

That's the issue with your statement. I didn't survey "lots of people" and neither did you. I can't find any data to back it up, but I do see a plenty of surveys about breakfast consumption.

I find it very hard to believe people are restricting their calories within 8 hours everyday, naturally just based on the conversations I've had with people. Even in this thread people say they've tried it, and found it to be too difficult.

It's simple: People enjoy eating. People eat when they're bored, because of habit, or socially. No reason to believe they abstain from those things 16 hours a day.

It's not like all of that 16 hours is sleep. On average, more people are getting less than 7 hours of sleep.

https://www.cdc.gov/sleep/data-and-statistics/adults.html

Fasting is not an on/off switch, but too many calories (>10-20) in a short amount of time pushes you out of a fasted state. It's very likely people are snacking or drinking calories within those hours after waking, and before lunch.

Also, some people will often over eat one day, and then under eat the next. This could help get through a 16 hour fast a few days every week. I think those times are usually over represented when self-reporting these habits.

Re: Time-restricted eating reshapes gene expression throughout the body

#63

Post by Beaver117 »

mrandish wrote: post #4

Notes: - In mice. - Tested 16:8 pattern. - Sustained consistently for nine weeks. - No exploration in this study of the effects and/or benefits from the gene expression. N=1 but I've been doing ~16:8-ish along with strict keto for the past five years and the net benefits for me have been transformative in fitness (Weight: -100+ lbs, BMI: Obese->Fit), long-term health (A1C, LDL/HDL, Trigs, BP, resting heart rate all f…

Also N=1, I did 16:8ish for a year and had no signficant change.

It wasn't until I changed the type of food I was eating and tracking calories that I lost weight. But I still do 16:8 often because its a habit now.

Re: Time-restricted eating reshapes gene expression throughout the body

#64

Post by robertlagrant »

fbdab103 wrote: post #60
sometimesno wrote: post #11

Earlier quoted context omitted.

16:8 is utterly unremarkable. A huge percent of people skip breakfast and then have dinner before 8pm. This is a normal, bog standard eating pattern.

If you mean a full meal, sure. However, I suspect the majority of people enjoy some calories pretty early in the day. Sugary coffee/tea, cereal bar, bagels or other grab and go snacks.

Two bagels is basically a full breakfast's worth of carbs already anyway.

Re: Time-restricted eating reshapes gene expression throughout the body

#65

Post by kaitai »

mrandish wrote: post #4

Notes: - In mice. - Tested 16:8 pattern. - Sustained consistently for nine weeks. - No exploration in this study of the effects and/or benefits from the gene expression. N=1 but I've been doing ~16:8-ish along with strict keto for the past five years and the net benefits for me have been transformative in fitness (Weight: -100+ lbs, BMI: Obese->Fit), long-term health (A1C, LDL/HDL, Trigs, BP, resting heart rate all f…

What's interesting to me is that there is strong support from data that skipping breakfast causes many people to eat more later, in particular eating more carbs/sugar/snack foods. I have to wonder to what extent a planned 16:8 window where you're conscious about having a good "break-fast" meal is different than simply running out of the house without a meal plan in place. It is very clear from the data that simply "not eating breakfast" does not lead to better outcomes.

I also find it interesting that the gender of the mice was not specified. If we're talking about hormonal profile changes, this will matter. When intermittent fasting was very popular, a number of women in "the scene" with a vested interest in making IF work noted that while initially it was great, they eventually started experiencing adverse effects, and often felt better on a 14:10 window instead.

Agree with you on the last paragraph re: your experiences. I've needed to substantially change what I eat due to some health challenges, and blood sugar is huge. Protein in the morning (rather than something like oatmeal) is key for me. A dozen eggs a week and my hereditarily-high cholesterol went down, too. Sorry oatmeal folks!

Re: Time-restricted eating reshapes gene expression throughout the body

#66

Post by otoburb »

kbrisso wrote: post #34
kayoone wrote: post #12

Earlier quoted context omitted.

I had similar improvements without fasting and without keto. I do 16:8 on some days but it's mostly to help me manage my weight. I strongly believe most of the fasting benefits come from the fact that it makes managing weight easier. Calorie restriction and tracking my macros has helped me tremendously not only loosing weight but also understanding nutrition and what works for me and what doesn't. I am a 40 year old…

You need to stay on it for months to become keto adapted. I would say 6 months minimum, after that the energy swings go away and you generally have a lot more energy. You can also add MCT oil. The problem with keto is eating enough calories.

>>You can also add MCT oil.

If you use MCT oil it would be best to start slowly and not on an empty stomach because it can cause stomach aches otherwise.

Re: Time-restricted eating reshapes gene expression throughout the body

#67

Post by 331c8c71 »

aquafox wrote: post #24

Computational biologist with >5 years experience in analyzing RNAseq data like the one in the paper: I find 80% of genes being differentially expressed very hard to believe. You usually see such strong effects only when there are other sources of variation not being controlled for (e.g. batch effects) or when inducing an unphysiological state (e.g. treating with a cytotoxic drug).

I think they are overselling... Not clear to me how they treated the multiple testing across 22 tissues - gene expression measurements across different tissues in a single mouse are clearly not independent from each other.

> A total of 15,430 genes were DE in at least one tissue, but only 816 and 1,335 genes were differentially up- or downregulated, respectively, by TRF in ≥5 tissues

Re: Time-restricted eating reshapes gene expression throughout the body

#68

Post by esperent »

kaitai wrote: post #65
mrandish wrote: post #4

Notes: - In mice. - Tested 16:8 pattern. - Sustained consistently for nine weeks. - No exploration in this study of the effects and/or benefits from the gene expression. N=1 but I've been doing ~16:8-ish along with strict keto for the past five years and the net benefits for me have been transformative in fitness (Weight: -100+ lbs, BMI: Obese->Fit), long-term health (A1C, LDL/HDL, Trigs, BP, resting heart rate all f…

What's interesting to me is that there is strong support from data that skipping breakfast causes many people to eat more later, in particular eating more carbs/sugar/snack foods. I have to wonder to what extent a planned 16:8 window where you're conscious about having a good "break-fast" meal is different than simply running out of the house without a meal plan in place. It is very clear from the data that simply "n…

> there is strong support from data that skipping breakfast causes many people to eat more later, in particular eating more carbs/sugar/snack foods.

There's a big difference between skipping breakfast one time and habitually skipping breakfast. The body adapts. You no longer feel hungry in the mornings and you develop new eating patterns - since most people doing IF are focused on health, these are likely to be healthy eating patterns that don't include lots of sugary snacks. Apparently this adaptation takes the form of the liver learning not to expect breakfast after waking and producing glucose at that time, although I have not personally checked the research on this.

I've been doing IF 16:8 for about a year now. I rarely eat processed sugar (except a good croissant a few times a week). Even some fruits like ripe mango taste too sweet to me now.

From personal experience and discussing this with other people, if your fear is that you'll end up getting so hungry that you'll stuff your face with junk, it's not a valid fear beyond the first week. To avoid this I would suggest easing into it. Eat breakfast an hour later for a few days, then two hours later, and finally combine it with lunch.

Re: Time-restricted eating reshapes gene expression throughout the body

#69

Post by layer8 »

kayoone wrote: post #12
mrandish wrote: post #4

Notes: - In mice. - Tested 16:8 pattern. - Sustained consistently for nine weeks. - No exploration in this study of the effects and/or benefits from the gene expression. N=1 but I've been doing ~16:8-ish along with strict keto for the past five years and the net benefits for me have been transformative in fitness (Weight: -100+ lbs, BMI: Obese->Fit), long-term health (A1C, LDL/HDL, Trigs, BP, resting heart rate all f…

I had similar improvements without fasting and without keto. I do 16:8 on some days but it's mostly to help me manage my weight. I strongly believe most of the fasting benefits come from the fact that it makes managing weight easier. Calorie restriction and tracking my macros has helped me tremendously not only loosing weight but also understanding nutrition and what works for me and what doesn't. I am a 40 year old…

> it also tanked my hormone levels.

How do you measure those?

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