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
As many of you know, I have written extensively over the past several years about the important role of the microbiome. Those 100 trillion organisms that live within the gut, as well as their genetic material, are essential to the body’s regulation and metabolization of food. Notably, this has specific relevance as it relates to obesity.
Previously, I have described how researchers have taken the fecal microbiome from overweight humans, and transplanted it into laboratory mice that specifically lack any gut bacteria (germ-free mice). When germ-free mice are inoculated with the gut bacteria from overweight humans, they begin to gain weight quite dramatically, without any changes to their diet.
It’s now fairly common knowledge that for optimal health it makes sense to reduce the consumption of sugar. The idea that dietary sugars increase the risk for such things as hypertension and the development of health-threatening changes in lipid profiles is not new. But a commonly held perception seems to be that these health risks represent a direct consequence of the fact that increased dietary sugar consumption causes weight gain, and that the weight gain is specifically related to all the other health issues.
But in a new publication, researchers in New Zealand reviewed 39 studies that looked at diets in which sugar consumption was increased. Thirty-seven assessed lipid outcomes while 12 evaluated blood pressure.
Their results revealed that higher sugar consumption raised triglyceride levels, total cholesterol, low and high-density lipoprotein as well as both systolic and diastolic blood pressures.
In this video interview with Johns Hopkins gastroenterologist Dr. Gerard Mullin, we explore the fascinating relationship between gut bacteria and our general health as well as the pivotal role of changes in the microbiome in obesity. There’s a lot of actionable information that Dr. Mullin provides that will help you make lifestyle changes for better health.
The idea that dietary sugars increase the risk for such things as hypertension and the development of health threatening changes in lipid profiles is not new. But a commonly held perception has been that these health risks represented a direct consequence of the fact that increased dietary sugar consumption caused weight gain, and it was the weight gain that then was the cause of the rise in blood pressure, etc.
But in a new study, researchers in New Zealand reviewed 39 studies that looked at diets in which sugar consumption was increased. Thirty-seven assessed lipid outcomes while 12 evaluated blood pressure. Continue reading
Allison’s story reflects something I’ve seen more and more of lately: people having success by adopting a Grain Brain lifestyle and, in doing so, inspiring those around them. – Dr. Perlmutter
I have been reading lots of books on nutrition this past summer as I am lactose- and gluten-intolerant, have thyroid problems and was gaining weight on a diet of starchy carbohydrates. I finally read Why We Get Fat And What We Can Do About It, Wheat Belly and now Grain Brain…and have given up sugar and starchy carbohydrates for the past 11 weeks. I feel better, moods are more even, my energy is up, and my blood pressure is down to an optimal/ideal level.
Just this weekend, I started to fold exercise into my regular routine. I walked in a 5K and it felt great. I never could have done this before. I’m so, so happy.