Early Time Restricted Feeding (late fasting) is the future

Hi {NAME}, The time of day that you fast is unbelievably important. If you ask me, it’s more important than the length of fast that you do. Let me give you an example: If fasting casts benefits during the period that you are fasting, then wouldn’t you want to experience the benefits at different times of the day to have a different effect on the body? Let me put it like this, if fasting triggers autophagy, then doesn’t it make sense that we’d want to experience autophagy in the evening, not just the morning time? One of the things that I have been researching as of lately is something called Early Time Restricted Feeding. This is gaining lots of momentum in the research world as there seem to be more benefits with fasting in the afternoon and evening when compared to fasting through the morning. Essentially, when we consolidate our calories towards earlier in the day (compared to later like most methods of fasting), it allows our circadian clocks to regulate a bit more. The downside is that it is harder to skip dinner (especially with a family) than it is to skip dinner… But I am not asking you to do this every day. I’m asking you to maybe try skipping dinner 1-2x per week to jumpstart your results with fasting. There was a brand new [Nature Study in 2022]( that concluded: eTRF (early time restricted feeding) was more effective than mTRF (mid-day Time restricted feeding) at improving insulin sensitivity (HOMA-IR), and eTRF, but not mTRF, reduced fasting plasma glucose, reduced body mass and adiposity, ameliorated inflammation, and increased gut microbial diversity - there were no statistically significant differences between mTRF and control (but technically mTRF had better numbers than control). Much of this has to do with the alignment of circadian clock genes. In essence we’re not supposed to be eating after dark, and when we stack our calories into the evening time, it makes it so that we are really working against our own diurnal rhythms. The hard part for me, is with a 4 year old and a 2 year old, our family dinners are very important as we are adamant about instilling family values in our kiddos. So I don’t like to skip dinner, but fortunately, my family is quite on board with a modified eTRF where we eat dinner at 4:30 a couple times per week. When I am traveling and away from the family, I will take that as an opportunity to skip dinner. Let it be known that life is too short to not spend quality time with your family, but you be your own judge on when you skip dinner. Also, my kiddos nutrition is very important to us. We usually have them eat more of a paleo style diet with fruits and veggies and lean meats. I would consider it a more mediterranean version of paleo. I also supplement them occasionally with the monk-fruit sweetened chewable multi-vitamin from HIYA (here’s a 50% off link and use code THOMAS [( It has 12 fruits and veggies in it and has no sugar (unlike most kids gummies which are full of garbage). They see it as a treat, and I am all about instilling good habits for my kiddos. Here is a link for 50% off if you want to try HIYA for your kiddos. Use code THOMAS for 50% off [( Bottomline is that my family knows I always try new things. And if you’re all about the n=1 experiments, than you know your family will support you occasionally having an early dinner. But if you need more material to support the change, here’s a 2020 study published in the American Journal of Clinical Nutrition that compared eTRF to control and the results were fascinating: When compared with control, eTRF improved whole-body insulin sensitivity, skeletal muscle uptake of glucose, and branched-chain amino acid uptake. eTRF also caused a reduction in energy intake (∼400 kcal/day) and increased weight loss (-1.04kg) and that weight loss was matched in the control group (-1.24 kg) Again, I am not saying that you’re doing anything wrong by doing 16:8. But our goal is to always improve and find ways to get even better results so that we CAN be around with our family for a very, very long time. Keep an eye out for videos coming out on this topic. It’s my new obsession, so you’re going to hear a lot about how to go about doing it! Have a great rest of your weekend! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States