Skip to content
Dad With Purpose
Menu
  • Home
  • Practical Guide to Habit Building
  • Top 10
  • Privacy Policy
  • Challenges
Menu
Impact of Time-Restricted Diet for Weight Loss and Mental Focus

Impact of Time-Restricted Diet for Weight Loss and Mental Focus

Posted on November 4, 2021November 4, 2021 by Dad with purpose
Share on Social Media
x facebook pinterest linkedin tumblr reddit email

This blog contains affiliate link(s). An affiliate link means I may earn advertising/referral fees if you purchase through my link, without any extra cost to you. It helps to keep this blog afloat. I appreciate your support.

This week I have some notes from one of my favorite podcasters Andrew Huberman. In this podcast, Andrew talks about the Effects of Fasting & Time Restricted Eating on Fat Loss & Health.

Please note that these are my notes and by no means do they replace or enhance the original content. There are still tons of information, which you might find useful. You can watch the original podcast at https://www.youtube.com/watch?v=9tRohh0gErM&t=65s

Quick Navigation

Toggle
  • What is Time-Restricted Diet?
  • CICO – Calories-in, Calories-out
  • When we eat our food is vital 
  • Time-restricted eating protocol
  • When to start and stop eating?
  • Importance of sleep-related fast
  • Different Fasting Periods and Eating Windows
  • Muscle Growth During Fasting
  • Ways to transition to fasting state quickly
  • What breaks fast?
  • Apps and Websites 

What is Time-Restricted Diet?

As the name suggests, a time-restricted diet is, when you restrict your eating and calorie intake to a certain time period within 24 hours. It is also known as intermittent fasting and it has a wide range of scientific publications that support its benefits.

CICO – Calories-in, Calories-out

According to a study by Christopher Gardner, If the goal is to lose weight, it doesn’t matter what you eat, as long as calories-in lower than calories-out (depends on how much you move; metabolic rate such as hormone levels – thyroids, insulin, testosterone, estrogen)

A time-restricted diet is not about restricting your diet, it is about getting the benefits of a fasted state, so your body and your brain can regenerate and get rid of the toxins. 

When we eat our food is vital 

What you eat and when you eat it, set conditions in your body. When you eat your food is as important as when you eat.

The feeding window should be the most active time of your day and not close to the time you go to sleep.

When you eat whenever you feel like it, it will have negative effects on your body. But when you restrict your diet to the most active time period of your day, this will benefit you, even if you consume the same type of food and the same amount of calories.

Time-restricted eating protocol

There are 2 fundamental rules to a time-restricted diet. Number one, don’t ingest any food or liquid calories at least for the first hour after waking up. The second one, 3 hours prior to bedtime doesn’t ingest any calories.

When you do a time-restricted diet over 60 days, you will see an increase in Hepatic Lipase, which is an enzyme responsible for energy release and increase the speed of fat loss.

When to start and stop eating?

When you extend your fast after you wake up, it is very beneficial. Because, when you wake up, your body is already in a deep sleep-fasted state. This is when all the repair and regeneration occur in your body. So when you extend the time that you don’t eat after waking up, your body benefits from this greatly.

Importance of sleep-related fast

It usually takes 4 hours for your body to get into a fasted state. So you can’t say, your fast started as soon as you finish eating. Depending on what you ate, this time can be longer. So when we eat close to our sleep time, we won’t be able to take full advantage of a deep sleep-fasted state.

Sleep-related fast cleanses your body and gets rid of toxins and helps with brain health (Enhance cognition; offsets dementia). 

Different Fasting Periods and Eating Windows

4 to 6 hours eating window

Some people reduce their eating window to between 4 to 6 hours. But according to data gathered from MyCercedianClock.com, people seem to overeat during that 4 to 6 hours. The 4 to 6-hour eating window still produce a number of positive effects:

  • Increase insulin sensitivity
  • Improvement in pancreas
  • Decrease blood pressure

But it seems as weight loss is either none or very little. In fact, a lot of people observe weight gain.

Shorter eating windows may lead to overeating and may result in weight gain

8 hours feeding window

8 hours feeding window is a lot better to maintain and produce more health benefits. It helps you lose weight without counting calories. 

Eating Every Other Day

  • It can have rapid effects on weight loss
  • Rapid effects on reducing blood glucose
  • But difficult to maintain and may cause a rebound in weight gain

Muscle Growth During Fasting

Consuming protein early in the day supports muscle growth. So if your aim is to build muscle, it is beneficial if you consume protein early in the day. This means you will need to shift the 8 hours eating window to an earlier time.

Ways to transition to fasting state quickly

Glucose clearing is one of the ways to transition into a fasting state quicker. Light movement/exercise after your last meal can help reduce glucose in the blood and therefore, you can transition to a fasting state quicker.

Glucose Disposal Agent

Lemon and lime juice with a pinch of salt (not good if you suffer from chronic Hypertension) 

Sometimes you think you need food, but all you need is salt.

High-Intensity Training later in the day can also help to get into a fasting state quicker 9not eating anything after).

What breaks fast?

Note that toothpaste doesn’t break your fast. Anything that involves sugar and carbohydrates will break your fast as it will increase blood glucose levels. 

Apps and Websites 

MyCircadianClock.com

Zero App

Share on Social Media
x facebook pinterest linkedin tumblr reddit email

Related

Recent Posts

  • Mastery book Summary – Unlock Your Path to Mastery
  • Podcast Summary – How to Master Self-Discipline and Extreme Ownership?
  • Book Summary – How to Steal Like an Artist
  • Book Summary: 21 Lessons for the 21st Century by Yuval Noah Harari
  • The Art of Receiving Feedback: A Personal Tale

Recent Comments

  • Private Proxies on Breaking Bad Habits: A Science-Based Guide to Transforming Your Life

Archives

  • May 2025
  • April 2025
  • February 2025
  • February 2024
  • January 2024
  • December 2023
  • November 2023
  • October 2023
  • September 2023
  • June 2023
  • May 2023
  • April 2023
  • January 2023
  • December 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • December 2021
  • November 2021
  • October 2021
  • August 2021
  • July 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • December 2020
  • April 2020

Categories

  • Books
  • Challenges
  • Eat Well
  • Finding the meaning of your life
  • Focus and Deep Work
  • Gift Ideas
  • Leadership
  • Learning
  • Mindful Living
  • Motivation
  • One-Page Summaries
  • Parenting
  • PDF Book Summaries
  • Podcast Notes
  • Productivity
  • Quick Wisdom
  • Quotes
  • Reviews
  • Simplified Academic Papers
  • Top 10
  • Transforming Your Life
  • Uncategorized
  • Workout Tips

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org
© 2025 Dad With Purpose | Powered by Minimalist Blog WordPress Theme