Dr. Casey Means

And you can check your biomarkers.

If you have a CGM on, you can see what's happening in your glucose.

If you have a ketone monitor, you can see what's happening in your ketones and really actually track, which I think makes fasting actually even more fun.

I'll mention one other piece of data that I think is actually really kind of fun as well with timing of eating.

There was a study that looked at people who ate the exact same meal at 9.30 a.m.

or 8.30 p.m., so basically after dark,

essentially in the part of the diurnal phase when we probably shouldn't be eating versus early in the morning, 9.30.

And the glucose and insulin responses for the same meal at 8.30 p.m.

were significantly higher than when eating at 9.30 a.m.

And so, again, bang for your buck, it appears that eating –

In that earlier part of the day when we're active and our chronobiology is set up for metabolism and activity, we have a lower glucose and insulin response.

There's also some evidence that melatonin, which is secreted as we get closer to sleep, has somewhat of an effect on impairing our insulin sensitivity transiently.

And so we may actually just be not absorbing the glucose from those meals effectively later at night.

So I tend to kind of move a little bit more

a little bit more low carb, I would say, throughout the day based on that data and what I've seen on my continuous glucose monitor, basically just higher spikes for the same meal later in the day.

So why not just kind of move it up earlier?

But you can walk after the gnocchi.

It does make sense, but also the heat can affect the accuracy of the sensor itself.

Yeah.

Well, I mean, a lot of the things that you just naturally learned are the things that have been shown in data.