Time-Restricted Eating to Lower Insulin Resistance and Blood Sugar

Comments · 228

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  @nourishedbyscience · 1 year ago · pinned

  Some people may ask about the effect size here, i.e., how much of an improvement in glycemic control, glucose tolerance, insulin sensitivity, and insulin secretion can we expect if we adopt TRE? <br><br>I was tempted to include a section on that, but the problem is that the answer to the question depends very much on a large number of factors: <br>- where we start in terms of our blood sugar regulation; <br>- whether or not we lose weight, and how much;<br>- whether or not that weight loss is associated with a loss of lean mass;<br>- whether we adopt early or late TRE, and how long our eating window is and how long and how regularly (7 days a week or 6 days a week etc.) we adhere to TRE.<br><br>My best guess is that someone who has type 2 diabetes and adopts, say, 8-hour early TRE, adhering to that at least 6 days a week, can expect improvements in their glycemic control (fasting glucose, HbA1c) and insulin sensitivity roughly in line with a diabetes drug such as metformin, particularly if it helps them lose some body weight and fat mass.<br><br>However, TRE alone is unlikely to bring glycemic control fully into the normal range in someone with type 2 diabetes. &nbsp;I would suggest, though, that TRE when combined with other lifestyle interventions (both dietary and exercise), it may well be possible for many people with type 2 diabetes to bring their condition into remission. In other words, what I am arguing is that TRE should not be seen as the be-all-end-all here, but as one tool to help us prevent overeating and weight gain, potentially help us lose some excess body fat, and improve our blood glucose homeostasis. That&apos;s my guess though, as to my knowledge no RCT has tested the combination of such interventions.<br><br>Lastly, a note about the format here: there is a huge amount of literature that went into this video, and I struggled finding a way to make this into an interesting, watchable, and engaging video with a clear take-home message. Please let me know what you thought about it (too long? not detailed enough? too complicated? etc.).<br><br>Thank you for watching!<br>Cheers<br>Mario

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• SH

  @sharkair2839 · 1 year ago

  you&quot;re like the albert einstein &nbsp;of metabolism.

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  @TommysPianoCorner · 1 year ago

  I have a (fairly young and slim) friend who reduced her A1C from 8+ to 5+ using 16/8. She really didn’t want to try lowering carbs (Asians find cutting rice problematic) and so TRE felt better for her.

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• ED

  @Education-yk5ug · 1 year ago

  I&apos;ve watched hundreds of videos on related topics and I have to say that this is literally the best! 1. contents - very informative, detailed(but not cluttered); 2. style - very structured, to the point, no unnecessary BS; 3. duration - very brief but not at the expense of details. <br>There are so many experts on youtube who do provide useful info, but they also &quot;entertain&quot;, digress, etc., they probably forget that people watch them to get important info and not to watch TV show.<br>Unlike those, this video is just straight forward and filled with what a viewer needs.<br>Thanks!!!

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• DR

  @drjazz777 · 1 year ago

  🎯 Key points for quick navigation:<br><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1">00:01</a> 🧪<b> The video distills dozens of studies to explain how different types of time-restricted eating (TRE) impact blood sugar regulation, insulin sensitivity, and secretion.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=90">01:30</a> 🧠<b> TRE impacts are reviewed separately for weight-loss-dependent and independent effects, in both healthy and insulin-resistant individuals.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=160">02:40</a> 📉<b> Key measures of glycemic control include fasting glucose, HbA1c, and continuous glucose monitoring (CGM) data.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=203">03:23</a> 🥤<b> Glucose tolerance is often assessed via oral glucose tolerance tests (OGTT), evaluating blood glucose levels over time after consuming 75g of glucose.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=244">04:04</a> 🧬<b> Insulin sensitivity and secretion are analyzed through HOMA-IR and insulin response curves during OGTTs.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=382">06:22</a> 🚦<b> Normal ranges exist for key markers (e.g., fasting glucose &lt;100 mg/dL, HbA1c &lt;5.6%), but lower isn&apos;t always better if already within normal limits.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=438">07:18</a> 🏃<b> Studies on healthy athletes found no significant effects of TRE on insulin resistance or fasting glucose, likely due to already optimal baseline levels.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=564">09:24</a> 🌞<b> Early TRE (e.g., ending meals by 4–5 p.m.) improves insulin sensitivity even in healthy people, unlike late TRE which shows minimal effects unless weight loss is substantial.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=650">10:50</a> ⚖<b>️ Excess body fat—especially visceral and ectopic fat—is a major contributor to insulin resistance and poor beta cell function.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=733">12:13</a> 💊<b> Weight loss, regardless of method (surgery, medication, calorie restriction, or TRE), improves insulin sensitivity and blood sugar levels.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=842">14:02</a> 🧾<b> Four RCTs in overweight diabetics showed that TRE combined with weight loss improved HbA1c, fasting glucose, insulin sensitivity (HOMA-IR), and beta cell function.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=979">16:19</a> ✅<b> TRE with modest weight loss consistently improves glycemic control and insulin sensitivity; effects on glucose tolerance are less clear due to limited OGTT data.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1062">17:42</a> 🧃<b> Weight-loss-independent studies show early TRE improves insulin sensitivity and beta cell function even when calories and weight are kept stable.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1202">20:02</a> 🧩<b> Some studies found glucose tolerance unchanged despite improved insulin sensitivity, while others saw better glucose tolerance without changes in insulin markers—indicating complexity.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1326">22:06</a> 🔬<b> Overall, TRE independently improves insulin sensitivity and glycemic control in insulin-resistant individuals, though glucose tolerance findings are mixed.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1409">23:29</a> 🌙<b> Possible non-weight-related mechanisms include improved circadian rhythm alignment, better sleep, reduced inflammation, and microbiome changes.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1449">24:09</a> ⏰<b> Early TRE generally outperforms late TRE in improving metabolic markers, but if early timing is difficult, late TRE might still offer some benefit.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1492">24:52</a> ⚖<b>️ Early TRE has stronger evidence for improving metabolic health, but late TRE can still be effective if early TRE isn&apos;t practical for you.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1507">25:07</a> 🍽<b>️ One Meal a Day (OMAD), an extreme form of TRE, significantly reduces insulin secretion—especially first-phase insulin response—and impairs glucose tolerance.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1535">25:35</a> 🧪<b> The first-phase insulin response involves quick release of pre-stored insulin, crucial for blunting blood sugar spikes immediately after eating.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1602">26:42</a> 🥦<b> To reduce glucose spikes with OMAD or &lt;4-hour eating windows, a low-carb or low-glycemic diet is recommended since these meals rely less on first-phase insulin.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1631">27:11</a> ⏳<b> For those not following a low-carb diet, a 6–10 hour eating window is preferable, as it avoids the reduction in insulin response seen with more extreme fasting.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1644">27:24</a> 📉<b> In healthy individuals, late TRE only improves blood sugar regulation if substantial weight loss occurs; early TRE shows modest benefits even without weight loss.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1658">27:38</a> 🔁<b> TRE with a 4–10 hour eating window improves insulin sensitivity and glycemic control in insulin-resistant or hyperglycemic individuals—partly independent of weight loss.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1686">28:06</a> 💉<b> TRE may also boost insulin secretion and possibly glucose tolerance, but the evidence here is less conclusive.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1698">28:18</a> 🌅<b> Early TRE consistently shows better outcomes than late TRE, though late TRE still offers health improvements over unrestricted eating.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1711">28:31</a> ⚠<b>️ OMAD and other ultra-short eating windows lower glucose tolerance—so avoid high-glycemic meals when using these stricter forms of TRE.</b><br><a href="https://www.youtube.com/watch?v=wUPXA3RVR00&amp;t=1724">28:44</a> 🧭<b> Choose a sustainable TRE pattern—what matters most is long-term consistency rather than perfection in timing.</b><br><br>Made with HARPA AI

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• RA

  @rawveganfoodforthought2333 · 6 months ago

  Thank you for using a study on healthy adults. So many of us are using these videos as preventative care, and we always need to make decisions based on non healthy people.

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  @makingithappen4596 · 1 year ago

  I’m so grateful I found your channel! My A1c was recently 5.7. Working hard to fix things

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• YA

  @Yang_banana · 1 year ago (edited)

  I have been watching your videos for a long time to educate myself about glucose and metabolic health, and I want to thank you for putting in all the effort to create these videos. 🙏

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• AM

  @amandanemaric1220 · 1 year ago

  Absolutely love all your videos Mario, you are my go to for information ❤

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• DR

  @dr.samierasadoonalhassani2669 · 1 year ago

  Amazing man to teach us great topic for our health.

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• NI

  @nicholasfpratt · 1 year ago (edited)

  This is a great video that addresses the very complicated topic of glucose and insulin. You broke it down and made it as simple as possible. The complexity of this topic explains the widespread misunderstanding and lack of knowledge among the general public and many healthcare providers.

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• JE

  @jerzybaczyk2769 · 1 year ago

  Important information. I am therefore shifting my eating window. Thanks a lot.

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