Episode 146. Three Simple Ways to Optimize Metabolism
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Scott presents the latest clinical research into the body’s internal clock and makes practical suggestions on how to apply it for optimized metabolism and better physique.
Eat breakfast like a king, lunch like a prince, and dinner like a poor man.
- The latest nutrition research has centered around chronobiology, the branch of science focused on natural physiological rhythms which has a bearing on weight control.
- Diet trends focus on the short-term phase. Energy balance (energy in – energy out) results from long-term homeostasis.
- Scott provides an overview of three general, practical ways to take advantage of chronobiology and work with our own internal rhythms:
1. Eat breakfast like a king, lunch like a prince, and dinner like a poor man.
- Front-loading energy intake earlier in the day makes sense in light of this research.
- The research shows that a mis-timed feeding can have negative effects on metabolism.
- Don’t skip breakfast.
2. Eat whole foods, mostly from plants, to foster a healthy gut microbiome.
- Healthy whole foods—especially those from plants—support healthy gut microbiome.
- Gut microbiota modulate internal clocks, which has a direct effect on fat storage.
3. Observe a consistent schedule: meal, sleep, wake, and even work-out timing.
- Regimentation is important for optimized metabolism and therefore, physique.
- How and when we eat seems to be as relevant as what we eat (assuming what we eat isn’t processed junk food).
- Regular sleep and wake times helps optimize metabolism. Good sleep hygiene helps maintain a rhythm.
- Scheduling should also extend to regular workout times if possible.
Challet, Etienne. “The Circadian Regulation of Food Intake.” Nature Reviews. Endocrinology, U.S. National Library of Medicine, July 2019, www.ncbi.nlm.nih.gov/pubmed/31073218
McHill, Andrew W, et al. “Later Circadian Timing of Food Intake Is Associated with Increased Body Fat.” The American Journal of Clinical Nutrition, American Society for Nutrition, Nov. 2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5657289/
Bray, M S, et al. “Quantitative Analysis of Light-Phase Restricted Feeding Reveals Metabolic Dyssynchrony in Mice.” International Journal of Obesity (2005), U.S. National Library of Medicine, June 2013, www.ncbi.nlm.nih.gov/pubmed/22907695
Koike, Nobuya, et al. “Transcriptional Architecture and Chromatin Landscape of the Core Circadian Clock in Mammals.” Science (New York, N.Y.), U.S. National Library of Medicine, 19 Oct. 2012, www.ncbi.nlm.nih.gov/pubmed/22936566
Min, Chanyang, et al. “Skipping Breakfast Is Associated with Diet Quality and Metabolic Syndrome Risk Factors of Adults.” Nutrition Research and Practice, The Korean Nutrition Society and the Korean Society of Community Nutrition, Oct. 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3221832/
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