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Introduction, Blood Glucose & Mortality, Mice Vs. Humans
Sponsors: Roka, InsideTracker, Helix
Feeding, Fasting, Performance
Calories-In, Calories-Out (CICO); Perfect Diets
Time Restricted Eating: When We Eat Is Vital
The Eight Hour Feeding Window
Liver Health
Time Restricted Feeding Protocol: Rules
Gastric Clearance, Linking Fasting to Sleep
Effects of Specific Categories of Food
4-6 Hour Feeding Windows
Protein Consumption & Timing for Muscle
Glucose Clearing, Exercise & Compounds
Blood Glucose: Monitoring, mTOR & Related Pathways
Non-Alcoholic Fatty Liver
Effects of Fasting on Hormones: Testosterone, Cortisol
8-Hour Feeding Window: Weight Loss Without Calorie Counting
Eating Every-Other-Day
Mental Focus & Clarity
Enhancing Weight Loss from Body Fat: Hepatic Lipase
Artificial Sweeteners, Plant-Based Sweeteners
Glucose Clearing II, Cinnamon, Acidity, Salt
Odd (But Common) Questions
Effects of Sauna & Dehydration on Blood Glucose
More Resources, Ways to Support Us, Supplements
Introduction
Quickfire questions
What is intermittent fasting?
What are the most common types of fasting?
Fasting and your circadian rhythms
Results of the Big IF Study
Misconceptions about breakfast
How do the Big IF Study results compare to other research?
What is Tim’s intermittent fasting schedule?
Jonathan's experience with intermittent fasting
What is metabolic flexibility?
How to get started
Cephalic phase insulin response
Is there an ideal length for an eating window and time to start?
Can you eat whatever you want?
Can people over 70 years of age fast safely?
Summary
Intro
The choices we make in terms of nutrition are profoundly impactful on health
The connection between lifestyle choices and weight gain
National Health and Nutrition Examination (NHANES) and escalating obesity rates
Sugar burners vs. fat burners
Fat burners tap into fat stores for energy
Meal timing and how frequently we are eating is crucial
Healthy fats
What to eat
Conclusion