Posted on 11/19/2023 9:07:08 AM PST by ConservativeMind
Eating in a ten-hour window is associated with higher energy and mood and lower hunger levels, results from the largest UK community science study of its kind shows.
Intermittent fasting (IF), or restricting your food consumption to a set window, is a popular weight loss regime. A ten-hour window means limiting your daily eating schedule to ten hours and fasting for the remaining 14 hours. For example, if you eat your first bite at 9am, you must eat your last bite by 7pm.
Despite some IF advocates commonly promoting restrictive eating windows as low as six hours, findings detailed in the abstract show even eating within a less restrictive window of ten hours still has positive health benefits, such as changes in mood, energy and hunger.
Those who were consistent with their eating window had greater benefits than those who varied their eating window day to day.
Dr. Sarah Berry said, "This is the largest study outside of a tightly controlled clinic to show that intermittent fasting can improve your health in a real world setting. What's really exciting is that the findings show that you don't have to be very restrictive to see positive results: a ten-hour eating window, which was manageable for most people."
37,545 people on the ZOE Health app completed the core intervention period of three weeks. Participants were asked to eat as they normally would for the first week and then to adhere to a ten-hour eating window for two weeks.
More than 36,231 participants opted for additional weeks, and 27,371 users were classified as highly engaged. Highly engaged participants were 78% female, with a mean age of 60 and a BMI of 25.6.
Participants with a longer eating window before the intervention saw an even greater benefit to their health.
(Excerpt) Read more at medicalxpress.com ...
I have started eating only between 9 and 4. It has made a difference in weight and sleep.
OR you can take Ozempic or meth. Whichever works best for the individual. Consult your doctor today.
Fasting improves hunger?!
Absolutely amazing that somebody was paid to research the obvious. Wondering how much it cost to conclude that starving your body makes it hungry.
Meh.
I’ll bet it *improves* hunger.
After 14 hours without food, yes, someone would be hungry, no doubt.
need serious help sleeping- tried CBD, Melatonin, Valerian, Passionflower, hops, lavender in pillow supposed to help sleep- plus certain vitamins supposed to help- nothing is working for folks who sleep around 3-4 hours a night only and are severely sleep deprived— If anyone has any suggestions, it woudl be appreciated
Me too, but 10 and 5 😀
wine?
Have you been to the Dr lately - maybe your thyroid is off.
The theory is that if you are waking up during the times indicated, you have something going on with that organ.
Example:
Compare time-frames and side effects of medication you take - or exposures that exit through that organ - and see if anything lines up.
In my experience, it often lines up during my waking hours. YMMV
Have you talked to a sleep doctor? I had similar problems and did an overnight sleep study. I had serious sleep apnea and was waking many times per hour without even knowing it. I started using a CPAP machine now which helped quite a lot.
You can start by getting a recording Pulse Oximeter, a small ring you wear at night that records your blood oxygen levels and pulse. That will show if you’ve got serious oxygen drops during sleep. I use the “O2 Ring” and like it a lot.
Have you tried vigorous exercise and a hot shower before bed? I’ve been doing fall cleanup and regularly hauling 300 to 500 pounds of waste to the dump (six trips so far!). All that raking, bagging, lifting into the truck, and emptying at the dump wears me out. I sleep real good after those sessions. You can see the results on my O2 Ring data.
I retired five or six years ago, so stress levels are WAY below what they were when I was working. That really helped. But retirement may not be in your cards for a while.
Dagwood Bumstead disapproves.
I forgot to mention alcohol. I just saw it on the chart that aMorePerfectUnion posted.
I know as little as one drink even before 7 or 8 pm frequently ruins my sleep. I can see the consequences of that one drink on my O2 Ring, too.
The less alcohol I drink the better I sleep. I sleep best with NO alcohol. Right now I haven’t had a drink for three days.
My folks had success with Trazadone. An occasional Xanax works for me. I would suggest making sure your vitamins D and B12 are at optimum levels. When I was found to be severely low and got treated my sleep improved greatly.
a 14 hr fast with a 10 hr eating window is very doable....
The kids have breakfast but they are growing children.
Good advice! One should always rule out the sleep apnea. In my husband’s case the intense snoring was a giveaway but in others it’s more subtle.
Possibly your bowels are waking you. Do you have problems with regularity?
Thanks for posting this.
Basically skip breakfast and have a late lunch.
Disclaimer: Opinions posted on Free Republic are those of the individual posters and do not necessarily represent the opinion of Free Republic or its management. All materials posted herein are protected by copyright law and the exemption for fair use of copyrighted works.