time-restricted eating

Did you know that intermittent fasting can have significant health benefits? By aligning your eating schedule with your body's natural rhythms, it can bolster heart health, enhance insulin sensitivity, and support weight loss.

In today’s episode, Jonathan, Prof. Tim Spector, and Gin Stephens dive into the world of intermittent fasting, with a focus on time-restricted eating.

Gin shares essential tips for beginners and explains what it takes to be successful. Tim explores the groundbreaking findings of The Big IF Study from 2022, the largest exploration of intermittent fasting to date. They also unpack controversies and describe who might want to avoid fasting.

Gin Stephens is an intermittent fasting advocate, New York Times bestselling author, and podcast host. Gin has been living the intermittent fasting lifestyle since 2014.

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Tim Spector is a professor of genetic epidemiology at King’s College London, director of the Twins UK study, scientific co-founder of ZOE, and one of the world’s leading researchers. 

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If you want to uncover the right foods for your body, head to zoe.com/podcast, and get 10% off your personalized nutrition program.

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Timecodes:

01:25 Quick fire questions

03:25 What is intermittent fasting?

04:35 What are the most common types of fasting?

06:00 The circadian rhythm and fasting

08:22 The Big IF study explanation and results

13:41 Breakfast misconceptions explained

16:01 How do the Big IF study results compare to other research?

18:56 What are the health benefits of sticking to the Big IF study?

24:00 What is Tim’s intermittent fasting schedule like?

25:40 Jonathan's experience with the Big IF study

28:04 What is metabolic flexibility?

32:43 Practical advice for getting started.

35:40 Cephalic phase insulin response

40:30 Is there an ideal length for an eating window and time to start?

43:20 Can you eat whatever you want?

44:30 Can people over 70 years of age fast safely?

51:21  Summary

Mentioned in today's episode:

Flipping the metabolic switch: Understanding and applying the health benefits of fasting in Obesity

The Big IF Study 

Books by Gin Stephens:

28-day Fast Start: Day By Day

Fast. Feast. Repeat. 

Is there a nutrition topic you’d like us to explore? Email us at podcast@joinzoe.com, and we’ll do our best to cover...

Professor Tim Spector, a leading expert on nutrition and gut health, takes Michael Mosley through his top food and nutrition tips, sharing stories from his life and research along the way. Joined by an audience at the Hay Festival, Michael learns what happened the time Tim convinced his son to eat an ultra-processed food diet for two weeks and the surprising ways your gut influences your immune system. Tim, who is professor in epidemiology at King's College London, shares the shocking moment he realised that even as a doctor, he was on track for major health problems, and how he took control over his diet and his health - and how you can, too. Tim also reveals what cutting edge science shows about how you should be eating to benefit your health and wellbeing.

Can when you eat be as important as what you eat? My next guest thinks so, and has spent his academic career studying the effects of circadian rhythm on everything from heart disease, exercise capacity, cognitive health and diabetes.

Satchin Panda, PhD is a professor at The Salk Institute in La Jolla, California. His lab studies how circadian rhythm in metabolism is an integral part of metabolic health and longevity. In preclinical animal models he discovered that consuming all calories within a consistent 8-12 hours also known as Time-restricted feeding can sustain daily rhythms. 

One of the commonest topics I’m asked about is whether TRE or eating within rigid windows is advisable, and so I was fortunate to spend some time with Dr Panda himself whose research I’ve been privy to for many years. Studies have shown that this practical tool can prevent or even reverse chronic diseases and increase lifespan and today you’ll learn about:

• What circadian rhythms are
• The biggest drivers to rhythm - eating, light, exercise
• Eating strategies for shift workers 
• When is the best time of day for Exercise
• Whether grazing on food within a TRE window is advisable
• How we separate the effect of TRE from a calorie deficit
• The history of circadian science
• How we use mice to research circadian rhythms
• How disrupting rhythm causes diabetes - effects of time-restricted eating on glucose metabolism. 
• Why giving your gut a rest is important
• The benefits of intermittent fasting to insulin, your gut, inflammation and fat breakdown

You can find my guests book “The Circadian Diabetes Code” in all good book stores and the links to Satchin’s website and app are on www.thedoctorskitchen.com too.

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