Why When You Eat Might Be as Important as What You Eat
Posted on by Dr. Francis Collins
About 1 in 3 American adults have metabolic syndrome, a group of early warning signs for increased risk of type 2 diabetes, heart disease, and stroke. To help avoid such health problems, these folks are often advised to pay close attention to the amount and type of foods they eat. And now it seems there may be something else to watch: how food intake is spaced over a 24-hour period.
In a three-month pilot study, NIH-funded researchers found that when individuals with metabolic syndrome consumed all of their usual daily diet within 10 hours—rather than a more customary span of about 14 hours—their early warning signs improved. Not only was a longer stretch of daily fasting associated with moderate weight loss, in some cases, it was also tied to lower blood pressure, lower blood glucose levels, and other improvements in metabolic syndrome.
The study, published in Cell Metabolism, is the result of a joint effort by Satchidananda Panda, Salk Institute for Biological Sciences, La Jolla, CA, and Pam R. Taub, University of California, San Diego [1]. It was inspired by Panda’s earlier mouse studies involving an emerging dietary intervention, called time-restricted eating (TRE), which attempts to establish a consistent daily cycle of feeding and fasting to create more stable rhythms for the body’s own biological clock [2, 3].
But would observations in mice hold true for humans? To find out, Panda joined forces with Taub, a cardiologist and physician-scientist. The researchers enlisted 19 men and women with metabolic syndrome, defined as having three or more of five specific risk factors: high fasting blood glucose, high blood pressure, high triglyceride levels, low “good” cholesterol, and/or extra abdominal fat. Most participants were obese and taking at least one medication to help manage their metabolic risk factors.
In the study, participants followed one rule: eat anything that you want, just do so over a 10-hour period of your own choosing. So, for the next three months, these folks logged their eating times and tracked their sleep using a special phone app created by the research team. They also wore activity and glucose monitors.
By the pilot study’s end, participants following the 10-hour limitation had lost on average 3 percent of their weight and about 3 percent of their abdominal fat. They also lowered their cholesterol and blood pressure. Although this study did not find 10-hour TRE significantly reduced blood glucose levels in all participants, those with elevated fasting blood glucose did have improvement. In addition, participants reported other lifestyle improvements, including better sleep.
The participants generally saw their metabolic health improve without skipping meals. Most chose to delay breakfast, waiting about two hours after they got up in the morning. They also ate dinner earlier, about three hours before going to bed—and then did no late night snacking.
After the study, more than two-thirds reported that they stuck with the 10-hour eating plan at least part-time for up to a year. Some participants were able to cut back or stop taking cholesterol and/or blood-pressure-lowering medications.
Following up on the findings of this small study, Taub will launch a larger NIH-supported clinical trial involving 100 people with metabolic syndrome. Panda is now exploring in greater detail the underlying biology of the metabolic benefits observed in the mice following TRE.
For people looking to improve their metabolic health, it’s a good idea to consult with a doctor before making significant changes to one’s eating habits. But the initial data from this study indicate that, in addition to exercising and limiting portion size, it might also pay to watch the clock.
References:
[1] Ten-hour time-restricted eating reduces weight, blood pressure, and atherogenic lipids in patients with metabolic syndrome. Wilkinson MJ, Manoogian ENC, Zadourian A, Lo H, Fakhouri S, Shoghi A, Wang X, Fleisher JG, Panda S, Taub PR. Cell Metab. 2019 Jan 7; 31: 1-13. Epub 2019 Dec 5.
[2] Time-restricted feeding without reducing caloric intake prevents metabolic diseases in mice fed a high-fat diet. Hatori M, Vollmers C, Zarrinpar A, DiTacchio L, Bushong EA, Gill S, Leblanc M, Chaix A, Joens M, Fitzpatrick JA, Ellisman MH, Panda S. Cell Metab. 2012 Jun 6;15(6):848-60.
[3] Time-restricted feeding is a preventative and therapeutic intervention against diverse nutritional challenges. Chaix A, Zarrinpar A, Miu P, Panda S. Cell Metab. 2014 Dec 2;20(6):991-1005.
Links:
Metabolic Syndrome (National Heart, Lung, and Blood Institute/NIH)
Obesity (National Institute of Diabetes and Digestive and Kidney Diseases/NIH)
Body Weight Planner (NIDDK/NIH)
Satchidananda Panda (Salk Institute for Biological Sciences, La Jolla, CA)
Taub Research Group (University of California, San Diego)
NIH Support: National Institute of Diabetes and Digestive and Kidney Diseases
I found in the past that a Bad Trigger Food for My metabolism was empty Carbs- Like Jumbo Hot Bagels 🥯; After eating one, It Triggered My Appetite and Insulin To Crave More and was difficult to not have more.
I’ve been doing this intermittent fasting for a year now and have good results in lower blood pressure and small weight loss. But the interesting side effect is now when I have a day where I eat lots of white carbs, my sugars bottom out within 2 hours and I feel awful. I do not have metabolic disease but my doctor just chalks it up to me being very insulin responsive now.
I would love to try this but how strict is it? Would a morning cup of tea with milk plus tsp of sugar ruin the fast? That life long habit of tea when I first wake up would be harder to break than any meal schedule change which would be pretty easy.
Any amount of calorie intake, no matter how little, would ruin the 14hr fast
Yes, because the milk and sweeteners cause an insulin response in the body when the taste buds, the very first point of digestion, detect and prepare to digest whatever follows regardless of the calories. This halts the fasting process…
everyone eats with their individual tastes and more importantly, they must be nutritious and healthy
Not very practical if you need to eat breakfast before school or work at 6:30 am and not home again till about 6.
very good and informative blog.
Great post – this is just what I was looking for. Hope it will help others – thanks for the inspiration! Thanks for sharing the best information with us!!