Transcript
When you eat matters more than you think. For weight loss, energy levels, sleep, and more. Let's cover two science fact, practical tips that I got from a cool secret source house. Remember, almost every organ and tissue in our body contains its own internal clock. There's no fooling it. So, first, try to eat most of your calories in the morning and afternoon. There was a study that had people eat the same dinner at either 6 p.m. or 10 p.m. The 10 p.m. group had higher blood sugar spikes, less efficient digestion, and increased cortisol levels. Stress hormone. Another study showed that nighttime snacking increased LDL cholesterol, the bad one, compared to eating the same snacks during the day. You even produce more saliva during the day, which aids in digestion, and food moves faster through your gut. Two, you should try to eat at the same time each day, roughly. There are many reasons for this, but one study gave overweight women first two weeks worth of regularly timed meals, then a washout period, then two weeks of irregularly timed meals. After the irregular eating, they showed a lowering of the thermic effect of food, the calories that your body burns during digestion, meaning that the effective calorie count for the meal But the irregular eating group also had almost half the level of GLP1, a hormone that suppresses appetite, so lowering it is bad. To give you an idea, the weight-lost drug was Zempick basically works by faking higher levels of GLP1. And the secret source for all this? Dr. Ids' new book, Saturated Facts. Coming out this week, it's a short read by Page Count and has almost 400 scientific references, distilled down into tons of myth-busting and actionable tips. If you like my videos, you will love this book.
Additional notes
If you think that you are 100% ok eating close to bedtime… be careful of making that claim until you’ve actually experimented with shifting things earlier! 😉 That being said, this is only one of many levers. If you’re doing ok with your health and sleep while eating close to bed, congratulations! The body is great at adapting. But if you’re having problems, this is definitely an intervention to play around with. NOTE: This is NOT a sponsored post! But I did get a free copy of the book, because @Dr Idz (MBBS, MRes, Dip IBLM) is awesome and I wanted to help more people hear about it. Even though the book is short, it took me quite a while to get thorough it because i have the bad habit of pausing to look up every study that sounds cool. And he mentions a LOT of studies 😃🤓 The best place to get it might be Waterstones, but there does also seem to be amazonability. I’ll put the relevant 🔗’s on my page. 📚 Studies referenced in this video: DOI 10.1210/clinem/dgaa354 DOI: 10.1152/ajpregu.00115.2012 DOI: 10.1093/ajcn/nqab323 #science #health #sleep #weightloss #nutrition #stem #edutok #booktok
References
- Original source notes.
- Late dinner study comparing 6 p.m. and 10 p.m. meals. DOI: 10.1210/clinem/dgaa354.
- Nighttime snacking and lipid metabolism study. DOI: 10.1152/ajpregu.00115.2012.
- Irregular meal timing study. DOI: 10.1093/ajcn/nqab323. PMID: 34555151.