Dr. Matthew B. (Matt) (likely the presenter) - Unknown

And their postprandial glucose levels are in the pre-diabetic range, only by shifting their circadian clock by 12 hours.

So it has a profound effect.

being circadian misaligned.

Exercise can help with that, especially high-intensity interval training, but also time-restricted eating.

So time-restricted eating refers to eating all your food in a restricted window of time instead of just eating ad libitum, right, throughout the day.

And typically, time-restricted eating is anywhere between six to 10 hours of an eating window, and the rest is fasting.

There's been a lot of work done by Dr. Sachin Panda on time-restricted eating in shift workers.

He's done some work on firefighters, showing these firefighters that are up all night, if they eat their food in a time-restricted eating window, eight hours, 10 hours,

that it improves their metabolic biomarkers.

So there's been a lot of meta-analyses done on time-restricted eating and how it improves metabolic health.

Now, time-restricted eating does not mean you have to reduce your calorie intake.

But we're going to talk about in a minute, people that are naturally doing time-restricted eating tend to do that because they're

skipping snacks, or they're skipping their dessert, or they're skipping a meal.

So when people do end up reducing their calorie intake along with time-restricted eating, they end up losing weight and losing fat.

But independent of calories, so if they do not change their caloric intake, but they are practicing time-restricted eating, it can improve glucose regulation, insulin sensitivity.

It can lower blood pressure.

And so there's a lot of metabolic parameters that are improved with just the time-restricted eating.

Now, as I mentioned, people that do practice time-restricted eating, so there's been multiple studies looking at even just a 10-hour window, which isn't even that restricted.

People that are doing a 10-hour time-restricted eating window, not a controlled trial, but just like you tell them to do it, they end up reducing, on average, about 200 calories a day.

Again, because typically people are skipping snacks or meals.