Are you 40 years of age or older and enjoy big game hunting?

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Are you 40 years of age or older and enjoy big game hunting?

If you said yes, give this nutritional content a quick read for loosing weight without eating less meals and eating the same food! This is a great method for decreasing health limitations for extending your outdoor lifespan so you can continue doing what you love for a long period of time.

Nutrition Topic: Time Window for Eating

Trying to lose weight and lean up?
Tired of not feeling awesome?
This nutritional information is a game changer!!

Preface

I am going to try my best to convey information in a way that is simplified and organic. Most of the material I discuss in monthly content is discussed from a molecular standpoint but does cover surface level literature that I find to be highly valuable. I am by no means an expert on any subject as there are people who have dedicated their lives researching the topics I discuss. I am merely writing about topics I find advantageous to talk about in terms of leveraging them for outdoor preparation strategies. I do not prescribe, I recommend.

What is a time window for eating?

A time window for eating refers to the total amount of time in a day you are consuming foods or liquids (not water). An example would be having your first meal of the day at 9am and having your last meal of the day at 6pm. That would equate to a 9-hour window of eating. Essentially your cells repair themselves during the time you are not eating which in this case is 15 hours (9-hour window of eating- 24 hours). During this repairing process your gut can regenerate itself in a way that’s beneficial for longevity. Once you eat, the flow of blood in your body is directed to your stomach to digest and absorb nutrients. During this time, your body works hard processing. Roughly 2/3 of your immune system is regulated by your digestive system, so when you can keep your window of eating within 9 hours you are essentially strengthening how your immune system functions.

Why you should incorporate a time window for eating into your daily life?

There is a plethora of beneficial factors that may take place if your window for eating is 9 hours or less. These factors include: decreased fat mass, maintenance of muscle mass, improved deep sleep, improved blood pressure, improved glucose tolerance, improved energy, reduces insulin resistance, balances out cholesterol levels, recovery from gut related issues (irritable bowel syndrome, acid reflux, crohn’s disease, and celiac’s disease), growth of tumors decrease, and decreased chance of breast cancer occurrence.

Misconceptions of a time window for eating?

Typically, one of the first thoughts at first thoughts that mind come to mind when being shown a recommendation of eating all your meals within a 9-hour period when normally you eat within a 13-hour period is: does this mean I am
starving myself? Absolutely not. Just because your window of eating went from 13 to 9 doesn’t mean you have to decrease the amount of meals you consume. If you normally eat 4 meals a day in a 13-hour period of eating, you can still eat 4 meals a day in a 9-hour period. You are not starving yourself. You are eating the same amount just in a small window of time.

Another misconception is that you do not have to stay within your window perfectly for the rest of your
life to achieve some of the benefits listed above. We want you to incorporate this concept without a doubt, but we also want it to be manageable. So, to address this misconception we will explain a very important perspective to be aware of in terms of eating options. The list below is in order of least longevity focused (option 1) to most longevity focused (option 3).

  • Option 1: Eat whatever you want, whenever you want.
  • Option 2: Eat all meals within a 9-hour period. Eat whatever type of foods you want.
  • Option 3: Eat all meals within a 9-hour period. Eat high nutrient dense foods (These will be discussed at a later date)

After analyzing the options it’s important to understand that although it may be challenging to eat within a 9-hour period, you can still get beneficial metabolic improvements that takes place regardless of the quality of food you consume within this 9-hour period. This should tell you that the time you are not eating is significantly important for regenerating for long term health. This is however, not as awesome as option 3 which is still eating all meals within a 9-hour period but also making sure the foods within that time are nutrient dense foods (next month we will discuss what these are). Also, its critical to beware of why nutrient dense foods are at the top of longevity-based concepts. Nutrient dense foods take a longer time to digest so your “hungry times” decrease. Later on you will get a thorough rundown of nutrient dense foods and the science behind why they are important.

How do you incorporate a time window of eating into your lifestyle?

First, think about what do for a living and what times you are involved in that. Based off when you start, and end work is a good starting point for determining when you are starting your window. Let’s say you work from 7am-7pm. You could have your first meal around your lunch (11am) and your last meal around 8pm. This is just one example. Take into account family and kids and their schedule we would suggest working backwards on finding when your time window starts and ends. Meaning, if you and family always eat dinner at 5pm, then your first meal needs to be no earlier than 8am.

Important to know as well is, it’s not the end of the world if you are slightly off on your time window each day. We encourage you to aim for 80% of your week to be in a good window of time for eating. 20% of your week gives you a little wiggle room for if you have friends over or your schedule changes, you can eat whenever is convenient for you.

Here is an example week of what the time ranges could be:

  • Monday: 8.5 hours (Meaning your first meal could be at 8am and last meal at 4:30pm)
  • Tuesday 9 hours
  • Wednesday: 8.8 Hours
  • Thursday: 8 hours
  • Friday: 8.12 hours
  • Saturday: 11 hours
  • Sunday: 9 hours

Ultimately the closer to being consistent with your times is the most ideal, but we understand that life throws curve balls so just try your best to aim for consistency without dwelling on imperfections.

Closure

This area in the nutrition world is relatively new in the science community, however Team Anion believes it has some really exciting qualities behind it. Take what you deem important and incorporate into your life. It is important to note that some of the literature so far is expressed through mice studies. Mice give us research insight as the behavior and biological characteristics of mice are similar to humans which is why we believe it’s imperative that this evidence is important to be aware of. Anion has incorporated these preparation strategies within its own team and clients for which the results have been unbelievably good. May you pursue longevity and find health with the information that exists in this world. Below is a list of sources we pulled information from as well as our own teams background of knowledge and reasoning.

Disclaimer: The information provided from ANION is for educational purposes only and does not constitute medical advice; the Content is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a physician or other qualified healthcare professional with questions you may have regarding a medical condition. These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure, or prevent any disease.

References

Cauter, V., Polonsky, & S., K. (1997, October 1) Roles of Circadian Rhythmicity and Sleep in Human Glucose Regulation *. Retrieved from https://academic.oup.com/edrv/article/18/5/716/2530790.

Chaix, A., Zarrinpar, A., Miu, P., & Panda, S. (2014, December 2). Time-restricted feeding is a preventive and therapeutic intervention against diverse nutritional challenges. Retrieved from https://www.ncbi.nlm.nih.gove/pmc/articles/PMC4255155/.

Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6004924/.

Hutchinson, A. T., Regmi, P., Manoogian, E. N. C., Fleischer, J. G., Wittert, G. A., Panda, S., & Heilbronn, L. K. (2019, May). Time-Restricted Feeding Improved Glucose Tolerance in Men at Risk for Type 2 Diabetes: A Randomized Crossover Trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/31002478.

Kessler, K., & Pivovarova-Ramich, O. (2019, April 18). Meal Timing, Aging, and Metabolic Health. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/31003407.

Longo, V., & Panda, S. (2016, June 14). Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/27304506.

Marinac, C. R., Nelson, S. H., Breen, C. I., Hartman, S. J., Natarajan, L., Pierce, J. P., … Patterson, R. E. (2016, August 1). Prolonged Nightly Fasting and Breast Cancer Prognosis. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4982776/.

Mitchell, S. J., Bernier, M., Mattison, J. A., Aon, M. A., Kaiser, T. A., Anson, R. M., … de Cabo, R. (2019, January 8). Daily Fasting Improves Health and Survival in Male Mice Independent of Diet Composition and Calories. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/30197301.

Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., … Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/.

Ravissin, E., Beyl, R. A., Poggiogalle, E., Hsia, D. S., & Peterson, C. M. (2019), August). Early Time-Restricted Feeding Reduces Appeitite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans. Retrieved from https://www.ncbi.nlm.gov/pubmed/31339000.

Tinsley, G. M., Moore, M. L., Graybeal, A. J., Paoli, A., Kim, Y., Gonzales, J. U., … Cruz, M. R. (2019, September 1). Time-restricted feeding plus resistance training in active females: a randomized trial. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/31268131.