Ep. 175 - How daily eating patterns impact weight, health & disease | Timing your fasting & circadian rhythms to burn fat & optimize health | Do early or late calories differ? | CGM data improves your fasting | Free Intermittent Fasting Masterclass

Uncategorized May 02, 2023

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In today’s episode, Dr. Scott and Tommy discuss daily eating patterns and their impact on health and disease, how important sleep is for weight loss, how the inverted sleep schedule affects shift workers, and much more.

 

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Reference Links to Articles:

https://pubmed.ncbi.nlm.nih.gov/33531076/

https://nutrition.bmj.com/content/early/2023/02/20/bmjnph-2022-000544#DC1

https://nutrition.bmj.com/content/bmjnph/suppl/2023/01/02/bmjnph-2022-000544.DC1/bmjnph-2022-000544supp001_data_supplement.pdf

 

Fasting For Life Ep. 175 Transcript

 

[Dr. Scott Watier]
Hello. I'm Dr. Scott Walker.

[Tommy Welling]
And I'm Tommy Welling. And you're listening to the Fasting for Life podcast.

[Dr. Scott Watier]
This podcast is about using fasting as a tool to regain your health, achieve ultimate wellness, and live the life.

[Dr. Scott Watier]
You truly deserve.

[Tommy Welling]
Each episode is a short conversation on a single topic with immediate, actionable steps. We cover everything from fat loss and health and wellness to the science of lifestyle design.

[Dr. Scott Watier]
We started fasting for life because of how fasting has.

[Dr. Scott Watier]
Transformed our lives and we hope to share the tools that we have learned along the way. Hey, everyone, want to hop on real quick before today's episode and let y'all know that for the first time we are doing a Fasting Fundamentals.

[Tommy Welling]
Live.

[Dr. Scott Watier]
Event Masterclass. So next Monday, May 8th, 11 a.m. Central, we're going to have a private Zoom link dedicated to this event. We're also going to be streaming it into our private VIP Facebook group. And this Fasting Fundamentals class is going to be talking about the fundamentals of a fasting lifestyle that deliver consistent fat loss, inconsistent results week in and week out.

[Dr. Scott Watier]
So if you've ever been attempting to fast or lose weight or trying to get rid of that dieting roller coaster type mindset, we want to go over the three main things that affect the scale and create inconsistency in your weight loss and fat loss journey. So we're going to unpack that with you live in the Fasting Fundamentals Live Event Masterclass on May eight at 11 a.m. Central.

[Dr. Scott Watier]
So what you need to do is head to masterclass dot the fasting for life dot com forward slash registration or simply head to the show notes. Click the link. It'll send you to our registration page. You can get signed up. There's also more information about the event there and we just really want to encourage you that this fasting fundamentals class is going to be a strategic way for you to accelerate your results and get those long term fat loss sustainability results that you've been looking for.

[Dr. Scott Watier]
So with that being said, onto today's episode and we'll see you on the inside track. Hey everyone, welcome to the Fasting for Life podcast. My name is Dr. Scott Water and I'm here as always. I'm a good friend and colleague Tommy Welling. Good afternoon to you, sir.

[Tommy Welling]
Hey, Scott, how are you doing?

[Dr. Scott Watier]
Fantastic, my friend. Excited for today's conversation. I want to welcome everyone into the fasting for Life podcast. If you are a long term listener, love and respect for you, following us on this journey and becoming part of the fasting for life. Sam, Please continue to listen. Reach out. We love those five star reviews as well. We've gotten a few cool ones recently.

[Dr. Scott Watier]
We give the shout out occasionally. Those are our favorite kind, of course, because they tell the podcast world that we're bringing value every single week and that is exactly what we want to do. For all you new listeners, appreciate you giving us a shot, listening in. If you want to hear more about Tommy and myself and our story and our fasting has transformed our lives, just like we say in the intro, please head back to episode one.

[Dr. Scott Watier]
Give it a listen. You'll learn more about little bit more about who we are and why we do what we do each and every week. And now inside of our coaching programs and challenges and all of the resources that we have on our website as well. So today's conversation, Tommy Daily eating patterns and their impact on health and disease.

[Dr. Scott Watier]
So we want to give you some big picture. Begin with the end in mind, 30,000 foot view type takeaways today. And if you have been with us, then, you know, those are things that we say often. MM Because we are wanting to begin with the end in mind, right? We want to put the work in to adopt a fasting lifestyle, to lose the weight, to regain our health, to prevent disease, to live a better quality of life and get off the dieting rollercoaster for good.

[Dr. Scott Watier]
So preach.

[Tommy Welling]
It.

[Dr. Scott Watier]
This study. I'm fired up today, man. This study, the daily eating patterns and their impact on health and disease is a study that's done in mice. But then they also reference a bunch of human studies in time restricted feeding studies or TRF studies that we have gone over as well, just like January 17th episode where we compare different time restricted feeding windows one of the most downloaded episodes we've had so far this year.

[Dr. Scott Watier]
That time restricted feeding has incredible powerful effects on our overall health. So this journal is in the trends of endocrinology and metabolism from February of 2006 slowed down there so I wouldn't muck it up and it starts off with the conversation around the statistical I'll call it an anomaly now that we're sitting at here in the United States, Tommy, when it comes to the fact that 40 plus percent of us U.S. citizens are overweight and more than one third of U.S. citizens are now clinically obese.

[Tommy Welling]
Wow.

[Dr. Scott Watier]
And the burden that that just doesn't put on the individual, but that also puts on the health care system as a whole. So we're talking about health today. We're going to be talking about this overweight specifically in this study and make some extrapolations to the obese population. This is where I lived a lot of my life, even though I was looking like a strongman.

[Dr. Scott Watier]
Right. Lifting power, lifting tons of weight, tons of cardio, lots of macros.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
And worsening metabolic syndrome and dis metabolism or broken metabolism that I had over the years that was leading to me starting to develop issues that led to long term problems like cardiovascular issues, strokes, heart attacks, type two diabetes, etc.. So in 2019, sorry, no, you're fine in 2019. The medical cost of obesity is $173 billion. Wow. $861 more per person per year.

[Dr. Scott Watier]
By having a BMI definition of obesity. So when we're looking at the ramifications of health, which is where this article begins, which is, all right, well, we've got this disk metabolism them and they are going to be looking at some of the circadian and feeding patterns that have now been shown not to be just a overconsumption issue. Right?

[Dr. Scott Watier]
Yeah. Where obesity is, I you're just you're just eating too much and you're not working out enough. Right. Right. There's other genetic factors, lifestyle factors. And now these super these circadian rhythm sleep wake cycles and these feeding patterns, systems that are all connected that lend themselves to the genetic side, the epigenetic side, as well as the behavioral patterns that come into play when we're looking at an issue like obesity.

[Tommy Welling]
While mentioning the BMI, you just brought me back. So I went and recalculated it. I had to lose £50 when I first started fasting. I had to lose £50 to get from the obese category into the overweight category. And just just like you, but not to the same degree, like you have more muscle mass on your frame than I do.

[Tommy Welling]
But for for the same reason I always knew. I always knew that the BMI was like it didn't take into account everything. Right, right, right. I remember being a teenager getting into muscle building and working out and things like that. And so.

[Dr. Scott Watier]
Deadlifting £400, right?

[Tommy Welling]
Yeah, yeah, yeah. Four or five was was my max at that point. I stopped. I took off my deadlifting shoes to go for maximum.

[Dr. Scott Watier]
But that is why I have more muscle mass, right? Yeah. Seriously?

[Tommy Welling]
Right. Yeah. What was your back?

[Dr. Scott Watier]
Right as I'm not going to tell you.

[Tommy Welling]
I going to.

[Dr. Scott Watier]
Play that game. Everybody's going to tell these two guys.

[Tommy Welling]
By the way.

[Dr. Scott Watier]
So I can't even sniff anything even remotely close to a deadlift these days. So don't. Don't think we're over here like, none at all. This is previous life experiences. Yeah.

[Tommy Welling]
Yeah. But, you know, a lot of that heavy lifting was in an effort to burn the calories burned through the fat yet healthy that that was the the overall like the overarching theme like my motivation to go to the gym early was to get healthy to take the excess fat off like I knew it was it was a problem.

[Tommy Welling]
Yeah, right. So so it took £50 of weight loss or fat loss to get me out of that obese category when I found fasting. So the reason why I said this is because you mentioned beginning with the end in mind. And so when we're when we're taking a look at something like this, which is circadian rhythm daily eating patterns, like what?

[Tommy Welling]
What do my daily eating patterns, what is the impact on health and what is the impact on disease? Well, guess what? What I what I read here and what we're going to pull away from from studies like this today is the fact that fasting is not just an effective fat loss tool, an effective insulin reducing mechanism. It is the way to optimize and decrease and slow down disease processes, progressions and a way to to optimize health for the long term regardless of weight loss or fat loss.

[Tommy Welling]
And so what I take away from that is that if I go into my fasting just thinking this is my next diet, even if I, if I say this might be the most effective diet that I'm going to use, that's going to build in an on off switch for me that I'm going to be looking at my end weight loss goal as like, okay, got there, I did it.

[Tommy Welling]
Now I can turn off the fasting. Now I can turn off the fasting diet, right? And then kind of just go go back to just like some unstructured stuff. But if I think about it in a in a little bit different way and go, hey, you know what? Fasting can be a tool that I use. And when I hit my fat loss goal, I don't have to use this as a restrictive or normative mechanism, but I can use it to optimize and control my long term health.

[Tommy Welling]
Like that's a powerful thing, but I want to plant that seed early because if I had come to fasting with that in mind, I would have accelerated a lot of things and decreased a lot of frustration and been able to enjoy the process even more while I was burning through the fat that I needed to get off to.

[Dr. Scott Watier]
So when you just said there that it's regardless of the weight loss, right? So the these fasting can be a powerful tool for overall health regardless of the weight loss. There's a correlation, of course, between getting the weight off and seeing those markers change. Right. You've got less strain on your cardiovascular system, less strain on your joints, less inflammation, less chance of, you know, insert all of the metabolic syndrome, you know, lab works metrics.

[Tommy Welling]
Yeah, let's blood.

[Dr. Scott Watier]
Pressure, liver, yeah, liver enzymes, all that stuff. The begin with the end in mind idea that you just let off there come strictly from this article saying that it's not an idea that we came up with it's it's when we look at the research from that groundbreaking study in 2021 where it was looking at the sustainability of weight loss, beginning with the end in mind, the percentages are very 10% after two years, lose the weight and keep it off of people.

[Dr. Scott Watier]
Right. And they call limbs weight loss managers, right. Like they've actually managed to keep the weight off. Wow. Yeah. And then at three years it's 5%. So this study, the daily eating patterns of their impact on how the disease mentions that 10% number. Right. But it comes here to say what you were just saying about fasting, time restricted feeding or trough, during which time of access to food is restricted to a few hours without caloric restriction.

[Tommy Welling]
Mm hmm. Yeah.

[Dr. Scott Watier]
So this is the. Oh, wait a minute. This is maintenance. This is me living my life at my ideal weight, stepping into my confidence, my new identity. Healthy, vibrant, and not having to be on that constant on off fasting or dieting rollercoaster switch mechanism that you just so eloquently explained.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Support that. All of that supports robust metabolic cycles and protects against nutritional challenges that predispose to obesity and dis metabolism.

[Tommy Welling]
Yes, you remember in that study at the top, right, one of the major, major impact factors of being able to keep the weight off or not was fear of regain, because fear of regain is a powerful very seldom talked about factor in the long term success because that fear of regain is real. We talked about it in lots of conversations around fasting.

[Tommy Welling]
But yes, when it comes up it can be like a subconscious chink in the armor where it's like it messes with you.

[Dr. Scott Watier]
Every little decision you make every day on yay or nay to a certain food or a certain behavior or a yes or no to the donut or yes or no to the workout, or I'll just skip one. Is all underlying being rooted in the Am I going to be able to reach my goal and stay there? Yeah, to some degree.

[Dr. Scott Watier]
Wow. So, you know, like the Kevin Bacon game, like six degrees of separation. There's some degree of separation there, right, in our daily decisions. So the study you were referencing and I just want to make sure that we reference it with that with the title. So this came out in the 2021, the International Journal of Qualitative Studies on Health and Well-Being.

[Dr. Scott Watier]
And it's the perspectives into the experience of successful, substantial long term weight loss maintenance, a systemic review. So like super powerful systemic review here and we've done podcast episodes on it and it's baked into all of the programs and the resources and a lot of the conversations we have because why are we going to teach something or and or preach something because we aren't living it right?

[Dr. Scott Watier]
So insert soapbox moment here. It is the one thing that worked for me after. Yeah. If you're new, go back and listen. After decades of failure and ending up like turning into my dad, like who is a fool who was was, was a full blown diabetic on multiple medications 120 years into the day, no more. So it is the one thing.

[Dr. Scott Watier]
So yes. Is fasting for everybody. No. Do I believe everybody should fast? Yes. But is everybody ready to do that? No, because it is not the sustainable solution for them. Right. So it might not be, but fasting has that ability to be powerful in terms of never mind the health stuff you mentioned, but this right here, the metabolic component, and it's connected between what this study was looking at.

[Dr. Scott Watier]
And we're not going to go into one because it's not really actionable, but two, because it's honestly a little bit above my pay grade, not a little in terms of some of the stuff that they're studying here, but they're looking at circadian rhythms and they're looking at the central circadian pacemaker and they're looking at the sleep wake cycle and then they're looking at the feeding cycle that goes along with this.

[Dr. Scott Watier]
So if we're looking at it, just overview, light comes into the eyes and then it's going to go to your it's going to go into a cascade of things that happen that then end up turning on amino acids and hormones, right? That have to do with hunger satiation as well as hormonal changes from the pituitary gland that go out to the peripheral tissues.

[Dr. Scott Watier]
And interestingly enough, over here on the side is going to be the sleep wake balance as well. So you've got your circadian rhythm, your circadian clock and you've got your sleep wake cycle. And we've done a lot of talks and conversation around how important weight loss is for sleep. So we're talking about.

[Tommy Welling]
Sleepers for weight loss.

[Dr. Scott Watier]
Exactly. Exactly. So we're talking about the super charismatic nucleus of the retinal Salima tract. And I'm like, okay, this brings me back to, you know, the final exam when it came to neurology back in the day was like, here's a blank sheet of paper, draw the draw all of the ascending and descending tracks at this spinal level. And I'm like, Huh, What know?

[Dr. Scott Watier]
Like what? So what we're talking about things that like you've probably heard of things like thyroid stimulating hormone growth, hormone growth hormone, releasing hormone, maybe not so much that one cortical growth and releasing hormone, things that act on your adrenals, things like cortisol, pineal gland.

[Tommy Welling]
Melatonin.

[Dr. Scott Watier]
Yeah. Melatonin, right?

[Tommy Welling]
Yeah. Things that are going to affect our circadian rhythm. But then when we start to get into why does it matter? Because in our culture, more and more sleep is kind of like it's the hashtag unsexy thing. You know, nobody wants to really like, you don't really love the idea or a lot of us don't of prioritizing it.

[Tommy Welling]
Like a lot of us wear it as a badge of honor. We talked back in episode 156 about shift work and the importance.

[Dr. Scott Watier]
Of a year of standing.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Yeah, they did that with these mice. It was crazy.

[Tommy Welling]
I know. And so but what we have to understand, like our sleep wake cycles and how much we prioritize or don't prioritize, sleep will absolutely affect our insulin sensitivity and our insulin resistance, our, our blood sugar effects on what we eat and when we crave it. And this is I mean, it's major, major impact if we're gaining or losing weight or able to to maintain it.

[Tommy Welling]
And oftentimes it's enough that it it will answer that question of why don't I seem like I can just get there? I just can't seem to get the weight off, you know, and I don't really know why I'm tracking all the calories and all this kind of stuff. Oftentimes it's that because we're thrown a wrench in our hormonal system so badly with the way our circadian rhythms are, and we're not counteracting it with our our insulin response because we're going to have to make really, really good food choices if we're going to tip the scales back into balance, if we're if our circadian rhythm is off because of something like we're a first responder or,

[Tommy Welling]
you know, like I work night shifts in the hospital or whatever it might be, right. I'm going to need to be on point.

[Dr. Scott Watier]
Or I'm chronically stressed.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
Or already have some blood sugar dysregulation.

[Tommy Welling]
Yeah, right.

[Dr. Scott Watier]
So why is that important? Like, why are we talking about that? So it's because in mammals, virtually every tissue or physiological function exhibits diurnal oscillations. So these light versus dark daytime versus nighttime type oscillations. And what they found was that the changes of these hormones in the plasma levels of the blood, things like cortisol, thyroid stimulating hormone prolactin, growth hormone, etc., specifically sensitivity to insulin is based somewhat in the circadian diurnal pattern, not necessarily mediated by the hypothalamus, which is typically what we think because it's part of that hypothalamic axis.

[Dr. Scott Watier]
So why this matters is because the coordination or the simplification of our time restricted feeding to light versus night. Right? So like literally shrink your window. Right. And you can if you're a beginner, you can even use light when it's light out. I eat when it's dark, I don't because that's what it showed in the study with the mice.

[Dr. Scott Watier]
And there's some references to human humans of Ramadan.

[Tommy Welling]
Almost like, Yeah. Approach, right?

[Dr. Scott Watier]
Oh, there's a lot of cool fasting studies of Ramadan but as a result, glucose homeostasis is highly dynamic, meaning baseline numbers of glucose and insulin in the response to the same meal and the insulin sensitivity to itself, which is the thing that takes the energy and either shuttles it to be burn or stores it as fat, all display these fluctuations.

[Dr. Scott Watier]
And so when they look at the mice and they did this in diet induced obesity in these mice and they looked at so many subcategories of like predispositions and genetic gene snips, SNPs. Right. So we're not going to go into all that detail because the big takeaway here is they looked at four different categories in the instance of when these mice had diet induced obesity, they looked at the gut microbe bacteria, they looked at the luminal metabolites.

[Dr. Scott Watier]
So things like carbohydrates and bile acids and bile salts, They looked at gut signaling, which is a lot of where the hunger hormone like ghrelin lives. Right. And other peptides coexisting kind of and peptide CCK and all those and then you're.

[Tommy Welling]
All on shout out to the GI tract and the stomach in general for all of these things that are happening in there that we kind of just gloss over. If you remember back to high school biology and it's kind of just like, Oh no, I don't want to stores the food here, you know, a little bit of enzyme action.

[Tommy Welling]
No, it's crazy. The gut is full of neurotransmitters, It's full of immune responses. It has direct connections to the spinal cord and to the brain. I mean, it is ridiculous how much stuff is going on there that is not really talked about. It is a complex coordination of things that that starts to make sense. Why, when I'm eating what I'm eating, at what time and how much and how often has effects all throughout the body.

[Tommy Welling]
Because it's like if there's something in the stomach or not, it's it's being sensed all throughout the tissues in the body. It's it's.

[Dr. Scott Watier]
Crazy. So the big picture is they did this with the mice is they're nocturnal. So they fed them at night rather than during the day. So it's inverse, of course. But there's some, you know, trough studies that we talk about and they reference as well here later in the discussion portion. But they looked at those four categories, hepatic gene expression, gut signaling, luminal, metabolites and bacteria.

[Dr. Scott Watier]
And what they found was in the diet and diet induced obesity group, there was increased adiposity, right? There was increased glucose or blood sugar elevation, there was increased leptin resistance, which means your satiation hormone, the one telling you, hey, stop eating, I don't eat anymore, isn't working. You got hepatic steatosis, you've got a topic, fat deposits, you've got inflammation.

[Dr. Scott Watier]
But on the time restricted feeding side of the study where they limited it just to the nocturnal period. Right. Okay. And they did different groups, 9 hours versus 15 hours, etc.. And it's not rocket science that the nine hour group had better outcomes versus the 15 hour feeding group. Right. Because your decreased consumption but had decreased adiposity, glucose elevation, leptin, resistance, hepatic sue, ptosis, ectopic fat deposits, inflammation, all of those things improved as a result.

[Dr. Scott Watier]
And the awesome thing here is that as a result, this is the takeaway time restricted feeding protects against obesity and dis metabolism. So dis metabolism being patients with type two diabetes or impaired glucose tolerance who had hypertension, dyslipidemia, so abnormal cholesterol levels, obesity or abdominal obesity and micro albuminuria, which is directly related to cardiovascular events. While in that group, the most susceptible group time restricted feeding protect against it.

[Dr. Scott Watier]
Incredible.

[Tommy Welling]
It is incredible, especially when when you hold everything else steady, like the number of calories that are coming in, it's like we start getting led to the fact that if we compartmentalize when we're eating, we don't have to just be micromanaging every calorie in order to get this right or get it a heck of a lot more right faster than we have been.

[Tommy Welling]
Right. And then we start aligning it with our sleep wake cycles a little bit better rather than what I used to do, which was tracking every calorie, tracking all the macros. But then but literally telling myself, no, it can't matter. It can't be different if I have this meal in the morning versus late at the distance there.

[Dr. Scott Watier]
You just, you just yeah, you just you're reading my mind where I was going to go with this.

[Tommy Welling]
I'm sorry about that.

[Dr. Scott Watier]
No, no, this is perfect. I was just scrambling to find the quote because I had a written down scribbled somewhere and highlighted, and now I can't find it. But the point is, is that when they looked at this, that the later in the evening, right?

[Tommy Welling]
Mm hmm.

[Dr. Scott Watier]
Working against your circadian rhythm in your sleep wake cycle would cause a higher or less effective insulin response at night to the same meal that you would eat in the morning. Yep. And I just had this conversation with my wife yesterday, last week. Excuse me. And it came up again yesterday because she's like, Did you end up getting me a sensor that was like, I forgot real life here.

[Dr. Scott Watier]
This just happened last week where I'm sitting at my desk and on my desk I have Nutri Sense a box from nutrition. So we've officially partnered with Nutrients and nutrients is a it's just it's cutting edge technology. And this is what I want to tell you about. Yeah, it's like you're literally like your own real life guinea pig.

[Dr. Scott Watier]
You get to see real time data. So it's it combines cutting edge technology and human expertise so you can see how your body's responding to those different foods, just like we just put in that example, eating earlier versus eating later. Not just food though, exercise, stress and sleep. So then there's a CGM, which is a continuous glucose monitor, and you get their app and their expert dietitian guidance.

[Dr. Scott Watier]
And it's incredible because the CGM is a biosensor, so it's real time data. It does not hurt. It takes seconds to put on you don't feel it. Okay. I know people are fingerprints on it. Yeah, okay. I know not the best, but literally you just put it on, you don't feel it. And the monitor then tracks your levels.

[Dr. Scott Watier]
Each device lasts for about 14 days. You've got the app. You can see the real time data. You've got expert dietitian guidance that comes with the subscriptions, right? It's a subscription plan. And one of the questions that we get often is, well, I'm not a diabetic, don't have any blood sugar, sugar issues. Do I really need it? And the answer is yes.

[Dr. Scott Watier]
If you are someone that wants too much, like in this my study, optimize outcomes and know what you're doing is going to be a sustainable solution for you. You have to have some data, some real time data. So my wife was like, I want one. I'm like, Why? You're like, What do you mean, Why do you want a sensor?

[Dr. Scott Watier]
She's like, Yeah, you have like zero visceral fat. Like, what do you what do you mean? She's like, Well, no, I want to know, like, what my body's doing. She's like, I've been having some cravings lately. I've been up with the baby more at night. I've been up to the kids more at night. I'm like, Yeah. I said, Where?

[Dr. Scott Watier]
I was like, On the days I don't sleep, my cravings go through the roof and my insulin stays higher throughout the day. So it's just incredible because you've got increased weight loss, stable energy. You can stabilize your energy, increase your sleep, understanding which foods are good and bad for you in real time. And I want to encourage you to do this, commit to it if you're going to do it.

[Dr. Scott Watier]
So I'm giving my wife the sensor that's on my desk and I've already already ordered another one. Well, it's actually already being shipped, I should say. But I want to encourage you to to commit to this. Do one of the six month plus plans. Yeah, do it. Invest in yourself. Invest in your health. And to do that you can go to nutrition stock IO forward slash fasting for life.

[Dr. Scott Watier]
And then you also with that fasting for life code, you're going to get $30 off and you're also going to get one month of dietician support. So when we're talking here about this study, right, and it's like, oh, it's it's in mice. Well, does that really apply? Well, Tommy already mentioned the hero study where they looked at shift workers and how just by being a shift worker, you had up to a 16% decrease energy expenditure.

[Dr. Scott Watier]
So that group of people react completely differently because they are inverted. Right? Thankfully for them, the frontline workers, they're inverted in their sleep. So so that increases their chance of cardio metabolic events.

[Tommy Welling]
Well, it absolutely does. And even just that 16% reduction mean you're talking about if you are a 2000 calorie need per day, you're already at a over a 300 calorie per day difference over a matter of saying we're going to take it'll be like less than two weeks, you would be at a pound of fat if you all of a sudden became a shift worker or something flipped in your in your schedule like that and you eat the exact same way.

[Tommy Welling]
Even if it was healthy foods, then you could potentially store an additional pound of fat every couple of weeks like that. That adds up. Obviously, big time, right? Like there's going to be some serious changes that are going to need to occur in order to flip, flip the balance, you know, tip the scales back to balance. And so just just understanding that we can begin with the end in mind, we can understand that controlling the intake, timing and aligning better with what our circadian rhythms are means that I don't necessarily have to start by fixing everything in order to do better and in order to achieve weight loss results.

[Tommy Welling]
Even if I haven't been able to get them or to maintain them in the past. I mean, we're we're forging ahead here. I mean, this is this is incredibly powerful information.

[Dr. Scott Watier]
Yes. Let's apply it to, you know, us humans. Okay? We've done a bunch of studies on TRT or trough and fasting, of course, but there was one cohort study of patients undergoing a behavioral weight loss treatment. Those who consume their calories earlier in the day were more likely to lose weight compared to those who ate later. We've said this.

[Dr. Scott Watier]
We've been saying it more recently as of late, which this study alludes to. Right. Obviously in mice. But we've also seen it you said it earlier to me earlier today. It's like I don't know of any one out there that would have more case study based data than we do on one meal a day. Fasting. Right. Like that was one of the first resources that we created were like, intermittent doesn't work for a lot of people.

[Dr. Scott Watier]
If there's insulin resistance and weight loss resistance and hormone imbalances and, you know, just doing a 16 eight window might not get you there. We saw a lot of it didn't work for me long term either when I was doing Quito and all that. So we were like, all right, one meal a day. Well most people pick dinner.

[Tommy Welling]
Yeah. Of nine. Well, 93%.

[Dr. Scott Watier]
So yeah, we have some data. It's crazy. It's like, oh, at dinner it's easier. I could do the family, etc.. Sure. Another study where two groups of obese women were randomized to consuming and I said caloric meal, meaning equal calorie meal during breakfast or dinner showed that the high calorie breakfast had better fasting glucose, insulin sensitivity and improved lipid profile compared to the high calorie dinner consumers.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
So recent studies have demonstrated that the timing of feeding in the general population is diverse, right? Of course. But more precision to looking at the poor feeding patterns and taking into account that we have the circadian sleep wake cycle as well. If we just simply were willing to vary our window more, we might be able to break through a plateau, regain some insight, see our blood sugar stabilize and use more way.

[Tommy Welling]
Oh, all right.

[Dr. Scott Watier]
I know it's crazy. And this is something that we didn't really see back in the day because I always most of my meals were dinner in the beginning.

[Tommy Welling]
Sure.

[Dr. Scott Watier]
But then as I started to maintain or hit a plateau, I mean, a momentary maintenance right where I was like, lost some weight and then stalled and then lost some weight and then stalled or gained a little back and then start right?

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
I realized that what I was doing with home at dinner wasn't working.

[Tommy Welling]
Even so, that's.

[Dr. Scott Watier]
Why we created the blueprint.

[Tommy Welling]
Yeah. So even just breaking out of that mold of, like, dinner on that dinner is very, very comfortable. And then goes, Yeah, okay. But like, there was an example. I was just talking to my wife earlier today. Oh, she worked out. She worked out hard in the morning. Okay. And then so like it was coming towards around lunchtime she planned on.

[Tommy Welling]
Yeah. Yeah. Awesome. Awesome work. So she had, she had planned to have, have dinner. She had, she had planned to be fasting until dinner. And by the time lunch time came around, she was like, I'm literally daydreaming about eating my own arm right now. So I think I'm going to break this fast. And but what I, what I like about the takeaway from this study is that it's okay to have that larger lunch.

[Tommy Welling]
You know, it's it's closer it's farther away from the nighttime, from the shutdown repair recovery time of our circadian rhythm like have the bigger lunch and then maybe don't have the dinner or maybe if she's at maintenance or yeah basically she's a maintenance. Depends on which day you ask her and which part of the monthly cycle it is.

[Tommy Welling]
But essentially she's a maintenance. But to break that up into like a larger lunch and a smaller dinner is a pretty good maintenance plan for her.

[Dr. Scott Watier]
It is.

[Tommy Welling]
Pretty well but.

[Dr. Scott Watier]
A to Matt.

[Tommy Welling]
Yes, A to Matt. But that said that permission to not hold off until the dinner have the more satiating nutritious lunch and then maybe just the mini meal at dinner to kind of cap it off. Yeah. That's a really, really good plan. But it's almost like give myself permission to do that.

[Dr. Scott Watier]
Yeah. All right, one more. One more takeaway. Kind of 30,000 foot from the study and then a wrap up to what you just said there that lives inside of the blueprint to fasting for fat loss. Go to the show notes, click the link. We'll zoom it into your inbox. It's a 20 page PDF. It gives you some of the perspective on on kind of how we ramp up into longer fasting windows.

[Dr. Scott Watier]
And we're not talking multiple day fast. We're talking, you know, 16, 18 up to 48 hour fast. And some of the the how to write the tactical stuff. But the big picture here is that multiple studies show that Terri where feeding has been restricted to the active time phase meaning like during our active during the day. Right during our most active period of of the day has significant metabolic benefits.

[Dr. Scott Watier]
It prevents obesity and improves glucose and lipid homeostasis. Yeah. Who doesn't want the cholesterol med conversation with their doctor, right. No one does and has been beneficial. Never mind the effects of statins on blood sugar and has been beneficial effects on other metabolic organs such as the liver, heart and brown adipose tissue. So liver and heart. Yeah, that's that's kind of important, right?

[Dr. Scott Watier]
We're talking about metabolism and we're talking about cardiovascular health. Yeah, sure. These effects are accompanied with synchrony and more robust oscillation between the circadian effectors and metabolic regulator, metabolic regulators that are in train to feeding fasting cycles. They also say, however, this is still very much under researched and not understood. So when somebody comes to us or we get a message, they say, Hey, I started fasting, this is what I'm doing, what's the best fasting schedule?

[Dr. Scott Watier]
I'm like.

[Tommy Welling]
Yeah.

[Dr. Scott Watier]
I don't have an answer for that.

[Tommy Welling]
Right?

[Dr. Scott Watier]
When do you like to eat? When do you feel good? When do you work out? How's your sleep?

[Tommy Welling]
It's almost like, what's the best, what's the best home? What's the best floor plan or the best? Right, right, right.

[Dr. Scott Watier]
You know, what's the best layout of your house, Right? What's the best? You know? Yeah, I don't know. So, yeah, the cool thing is we give you four weeks of examples inside of that blueprint that all fit into the time. Restricted feeding protocol varied windows or what we call fast cycling. Where are you going to vary the days and the lengths of your fast If you're only ever going to eat home at dinner, what on vacation?

[Dr. Scott Watier]
What happens at the wedding?

[Tommy Welling]
What about Mother's Day brunch?

[Dr. Scott Watier]
Yeah. What do you just.

[Tommy Welling]
I'm not allowed. Huh?

[Dr. Scott Watier]
So you're constantly fighting that on off to bring it full circle from where we started today. Tommy, you're constantly fighting that dieting on off good, bad mindset. And when we take fasting and apply it as a lifestyle is where the freedom truly lives.

[Tommy Welling]
That lifestyle begins when you are planning your next step, your next decision. Right now, even if you have 50 or £100 to lose or you've lost a bunch already in your, you're hoping to maintain it. You want to maintain it. Either way, you got to internalize the idea that I'm going to be using some adaptation of restricted feeding and eating for long term health maintenance and optimization period.

[Tommy Welling]
Even if I have £0 to lose, it starts now. It starts today, starts with a blueprint. It starts with your next fast and your execution of that fast.

[Dr. Scott Watier]
So beginning with the end in mind, trf during which time of access of food is restricted to a few hours without caloric restriction, supports robust metabolic cycles and protects against nutritional challenges that predispose to obesity and this metabolism. If we truly begin with the end in mind, this is our plan. This is our lifestyle adaptation. We are here with you on this journey.

[Dr. Scott Watier]
Week in and week out. Head to the show notes, click the link, grab the blueprint, let us know how we can help. Tommy, as always, appreciate the conversation, sir. We'll talk to you.

[Tommy Welling]
Thank you. Bye. So you've heard today's episode and you may be wondering, where do I start? Head on over to V Fasting for life dot com and sign up for our newsletter where you'll receive fasting tips and strategies to maximize results and fit fasting into your day to day life.

[Dr. Scott Watier]
While you're there, download your free Fast Start guide to get started today. Don't forget to subscribe on iTunes, Spotify, or wherever you get your podcasts. Make sure to leave us a five star review and we'll be back next week with another episode of Fasting for Life.

 

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