457: How to time your meals & optimize metabolism | Nutrition scientist Courtney Peterson, Ph.D.

Courtney Peterson, Ph.D.: “Your blood sugar control is best in the mid to late morning.”

Courtney, a nutrition scientist and internationally recognized researcher in the field of intermittent fasting, joins mbg co-CEO, Jason Wachob, to discuss meal timing for your metabolism, plus:

- Courtney’s background as a nutrition scientist (~00:16)

- The benefits of a time-restricted eating window (~05:20)

- The best eating window for longevity (~08:47)

- Why you shouldn’t skip breakfast (~10:19)

- The connection between time-restricted eating & better sleep (~19:14)

- How many meals you should eat in a day (~26:14)

- How much protein, carbs, and fat you should eat in a day (~27:16)

- How to practice time-restricted eating without losing muscle mass (~28:34)

- How many days a week you should fast to see benefits (~30:51)

- Courtney’s personal time-restricted eating window (~34:02)

- How daylight savings affects our circadian rhythms (~35:13)

- How to practice time-restricted eating if you work a night shift (~38:06)

- Why time-restricted eating works better than fad diets (~41:45)

- The benefits of a fasting-mimicking diet (~43:58)

- How much protein you need for muscle mass & longevity (~47:10)

- Why time-restricted eating works better than longer fasts (~49:40)

- The future of intermittent fasting (~51:52)

Referenced in the episode:

- Learn more about Courtney and her research.

- Eric Ravussin's study on calorie restriction.

- A 2012 study on time-restricted eating.

- A study on eating lunch earlier vs. later.

- Courtney's study on time-restricted eating in men with prediabetes.

- Kevin Hall's processed food study.

- A study on exercising before breakfast.

- A study on time-restricted eating and night shift work.

- A study on a fasting-mimicking diet and cancer.

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