What Is the Ideal Eating Window?

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In most of our clinical studies, we target ten hours because eight hours is a little bit difficult for long-term compliance. If somebody can do eight hours for a month, two or three, that's fine. But many of us cannot do it for the rest of our life. So that's a good goal to have ten hours. Once in a while you can eat within eight hours and once in a while if you cannot and go towards eleven or twelve,. You are not actually breaking, not doing too much damage.

To bring in the new year I thought it would be good to take a moment and consolidate some of the memorable moments, and key takeaways, from 2022.

In Episode #241, part 1 of a 2 part year in review, we traverse how to think about nutrition, so we can better make sense of claims online, diet, and cardiometabolic health, how you can flip the switch on your microbiome so the trillions of gut bugs in your large intestine reward you with better health, and the benefits up for grabs through consuming our food over less hours - otherwise known as time restricted eating or fasting.

Guests featured include Dr Gil Carvhalo, Dr Richard Johnson, Dr Alan Flanagan, Danny Lennon, Dr David Jenkins, Dr Justin Sonnenburg, Dr Erica Sonnenburg, Dr Christopher Gardner, Dr Tim Spector, Dr Don Layman, Dr Valter Longo, Dr Stuart Phillips, Dr Satchin Panda and Dr Courtney Peterson.

Specifically, we cover:

Intro (00:00)
Circadian Disruption is a Problem with Dr. Satchin Panda (01:59)
Fasting & weight loss with Dr. Courtney Peterson (08:26)
Optimal fasting window with Dr. Satchin Panda (15:49)
Nutrition science claims with Dr Gil Carvalho (36:49)
Diet & metabolic health with Dr. Richard Johnson (51:32)
Cholesterol & CVD with Dr Alan Flanagan and Danny Lennon (57:22)
Lowering cholesterol with Dr. David Jenkins (1:14:06)
Gut microbiome with Drs. Erica and Justin Sonnenburg (1:24:44)
Fibre & inflammation with Dr. Sonnenburg and Dr. Gardner (1:32:43)
Fermented foods (1:49:35)
Building microbiome diversity with Drs. Erica and Justin Sonnenburg (1:50:26)
Simple dietary advice with Dr Tim Spector (1:55:57)
Muscle & metabolic health with Dr. Donald Layman (1:58:34)
Aging pathways with Dr. Valter Longo (2:07:24)
Muscle & aging with Drs. Stuart Phillips and Christopher Gardner (2:14:48)
Outro (2:20:11)

Episodes featured:

Episode #221 with Dr Satchin Panda
Episode #232 with Dr Courtney Peterson
Episode #207 with Dr Gil Carvhalo
Episode #233 with Dr Richard Johhson
Episode #231 with Dr Alan Flanagan & Danny Lennon
Episode #216 with Dr David Jenkins
Episode #202 with Dr Erica Sonnenburg & Dr Justin Sonnenburg
Episode #191 with Dr Justin Sonnenburg & Dr Christopher Gardner
Episode #224 with Dr Tim Spector
Episode #236 with Dr Don Layman
Episode #237 with Dr Valter Longo
Episode #228 with Dr Stuart Phillips & Dr Christopher Gardner

I hope you find this episode helpful for consolidating some of the key learnings from 2022.

Part 2 of the year in review will be released next week with a focus on exercise, planetary health and more.

Happy new year.

Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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