By: The Dr. Perlmutter Team
Time-restricted eating is likely a familiar concept to those of you who participated in our Summer Fasting Challenge. Time-restricted eating, often termed time-restricted feeding (TRF) in scientific literature, is a form of intermittent fasting that restricts consumption of foods and beverages—“energy intake”—to a specific window of time. For example, as we did together in the Summer Fasting Challenge, 18:6 TRF signifies a 6-hour eating window and 18 hours of fasting.
As we discussed during the Summer Fasting Challenge, and as I have written about in recent blogs, it’s clear that there are health benefits to time-restricting our food consumption. In the realm of scientific literature that supports this notion, a study published in the journal Nutrition Reviews is no exception. This study offered a summary of evidence on the effects of time-restricted feeding on both body weight and markers of metabolic disease risk. The authors of this review looked at 11 human studies and 12 animal studies. Both categories of studies included various TRF eating window durations, ranging from 3-4 hours to 12 hours. Continue reading
Lately, in an apparent attempt to push back from the negativity surrounding high fructose corn syrup, there seems to be an increase in the number of articles published touting the advantages of fructose as a “safer sugar.” The main point that is so often emphasized is that unlike glucose, fructose does not seem to increase insulin. Increasing insulin, which is how our bodies cope with increased glucose levels, may, when it’s constantly challenged, lead to a state in which we tend to lose our sensitivity to insulin. This means that with time, on a diet that constantly raises our glucose levels, insulin becomes less effective. Losing insulin sensitivity or becoming “insulin resistant” is not only associated with elevated blood sugar and subsequent diabetes, but also a fairly extensive list of chronic degenerative conditions that we want to do our best to avoid like coronary artery disease and Alzheimer’s. Continue reading
It’s quite likely that very few people wouldn’t want to do everything they could to preserve the integrity and functionality of their brains. As it turns out, we, each and every one of us, have a lot to say about how our brains change over time.
We certainly don’t need to be reminded that persistent head trauma can pave the way for brain degeneration as we have seen with professional football players and others involved in contact sports. Further, there has been a lot written about the value of exercise in terms of a brain preservation program. Sleep, both its duration as well as its quality, has also gotten some of the spotlight as of late as we have begun to recognize how, during deep sleep, our brains are actually quite active in terms of ridding themselves of potentially damaging accumulations of various types of chemicals and debris. Continue reading
As we have explored previously, elevated blood sugar is clearly toxic for the brain. Higher blood sugar is clearly a risk for Alzheimer’s disease, along with coronary artery disease, diabetes, and even cancer.
But focusing on the brain, I think it’s important to emphasize that elevated blood sugar has wide-ranging negative effects on brain cells and their functionality. Elevated blood sugar is associated with inflammation, and this is a cornerstone mechanism across a wide spectrum of neurodegenerative conditions, including Alzheimer’s disease and Parkinson’s disease. In addition, persistent elevation of blood sugar ultimately compromises the function of the hormone insulin. We now recognize that insulin is important for the health and integrity of the brain not only because of its role in allowing glucose to be used as fuel, but also how it functions as a nurturing hormone. Continue reading
Energy medicine is now front-and-center as a major consideration in trying to unravel the mechanisms underlying Alzheimer’s disease. It’s now clear that a disruption of cellular energetics is fundamentally involved in the disease.
Multiple research studies have demonstrated that a decline in brain metabolism, specifically the brain’s utilization of glucose, is seen long before there are any clinical manifestations of Alzheimer’s disease. In other words, the first observable event in Alzheimer’s is the finding of reduced brain glucose utilization on a special type of brain scan. This observation presages the clinical manifestations like declining memory, judgment, and executive function by as much as several decades.
Why the brain suffers from this decline in its ability to use glucose as a fuel remains undefined, but new research is making the case that the hormone insulin is playing an important role in this event.
I want to dive a bit deeper today into our discussion of the relationship between diabetes (and even mild elevations in blood sugar), and the overall health of your brain. With that, it’s becoming increasingly clear the lifestyle factors that impact metabolic disease, of which insulin resistance is at the core, also play a key role in influencing the health of the brain and long-term cognitive capacity. Let’s look at this recent study published in Experimental and Molecular Medicine in today’s video. Continue reading
It’s fairly common knowledge these days that there are some really important health benefits associated with consuming olive oil. No doubt, one of the reasons that the Mediterranean diet turns out to be so healthful is because it is rich in olives and olive oil. And this may explain why following the Mediterranean diet is associated with significant risk reduction for things like breast cancer, heart disease, diabetes, and even dementia.
But it’s been a bit challenging to try to delineate specifically what it is about olive oil that makes it so special as it relates to health. There are multiple chemicals found in olive oil that are bioactive in a positive sense, and new research has identified yet another chemical and mechanism that may explain why olive oil is so good for us. Continue reading