All right, so I'm going to share three easy ways that you can start implementing time restricted feeding, TRF or time restricted eating into your own lifestyle, into your own eating patterns. I hope that you're super excited to do TRF.
I'm a huge proponent of it. I love it. There's tons of research to back why it's important for our metabolic health, for our longevity, for our overall health span. And being as healthy as we can at any age.
All right. So here we go. The three tips. Tip number one. Try to have a ten hour feeding window, meaning the timeframe in which you have all of your meals, all of your food, all of your beverages, and then the fasting window is the time that we spend not eating anything or not drinking anything with any calories, so to speak. So basically tea and coffee water, right? Those are fine because there are no calories, but things like juice or milk or whatever you have as a beverage would not be OK if you are trying to fast, right?
So in your feeding window, you can eat and drink those things in your fasting window. You don't want to do anything but basically water. OK, so when you're first starting out trying to keep to a ten hour feeding window can be a great stepping stone to fasting.
Let's say you sleep for eight hours, then you're already spending eight hours fasting. Right? It's kind of cool to think. And it's true that when we're sleeping, unless you're getting up in the middle of the night and making your way to the refrigerator, then you're not going to be eating right.
So sleeping time will also include part of your fasting time. So that means that when you wake up, let's say you wake up at seven. Just hold off eating for two more hours. Doesn't sound that difficult, right? And again, you can have some coffee.
You can have some tea. So I would highly recommend you starting your fasting time restricted feeding journey. This is a daily, fast, highly implementable in our daily lifestyles. If you're training for it and if you want to do it right, those are the two key things is to make it ten hours.
And so you'll find that you might have a few adjustments to make in your schedule. And that's OK. Maybe you need to go to bed an hour earlier or maybe when you wake up first thing in the morning, you don't go into the kitchen because you want to start giving some room between the time you wake up in the time you eat. So maybe you go out for a walk or you do a workout, right? You find ways of engaging your body and your mind so that you're not thinking about food first thing in the morning.
And again, look, you will probably be hungry, particularly if you are changing the way you. Your body gets fuel right. If your primary source of fuel is from carbs, then you are going to get hungry until you get fat adapted.
You're going to probably have some hunger pangs that you're going to be able to deal with over time and again. Fasting gets way easier the more you do it. first step is to keep your feeding window to ten hours and then what you want to do is after you get pretty comfortable with that, you're adjusted to this new or eating pattern lifestyle, then you want to start adding more fasting hours and decrease the feeding window hours. Take your time with this. You want to be as comfortable with fasting as possible, so maybe you're now doing your feeding window as nine and a half hours and then you shave off another half an hour and then so on and so forth. And you can whittle that down to maybe five hours, maybe six hours, maybe four hours. Maybe you're doing one hour and you're doing nomad one meal a day. It's really based on what your goals are.
And again, keep in mind that the goal overall sort of goal here is is getting our metabolism a healthier place, being metabolically fit and not subjecting ourselves to crazy blood sugar spikes. So we really need to think of it that way.
If you want to do this, then you need to know your wife. OK? So for the next tip? What do you want to do to again start getting more comfortable TRF is start your breakfast later in the day?
I'm one of the easiest ways to do that is to do your workout first thing in the morning. A lot of people like to get the workout in early in the morning, regardless or not, early early in the morning.
But just to get that out of the way first, regardless of TRF and being able to do that is great because that way you don't have to think about it for the rest of the day to remember to start breakfast later on.
And so one of the easiest ways to do that is to get your workout done when you wake up. So if that means going for a walk or doing some Pilates, or doing some yoga or doing your strength training or whatever program we were following or jump roping or doing a trampoline workout, whatever you want to do, whatever way you love to move your body, do that because one is going to take your mind off of, Oh, I need to eat now or need a drink some something. I mean, again, you can have coffee and that's fine.
If it's just plain coffee, just black coffee and water. Of course, water is your friend, so definitely make sure you're drinking water. But getting your workout done will allow you to have a later breakfast. So instead of having an 8:00 a.m. breakfast, maybe you have a 10:00 a.m. breakfast.
So there you go. You've added two hours because by the time you've done your workout, showered well, stretched, showered, right? There's time. Even if the workouts 45 minutes, you still have to add in the other things that you need to do between the time you work out and the time you eat.
Not to mention, it takes time to prep breakfast. I don't know about you, but it takes me a while. So that's a really great thing to do. The plus side of also doing a fasted workout is that you're going to get the benefit of a fasted workout, which is totally awesome.
And so if that means going to bed the night before an hour earlier so that you can wake up an hour earlier to get your work at it, and then by all means do that. So I think incorporating TRF, you'll find that you're making these adjustments that will also get other aspects of your life in a better spot, like good sleep, getting your workout in. So that was number two. Start breakfast later by doing a workout first. All right. And my last tip tip number three? When you actually do break your fast or have your breakfast, whatever your first meal is, then you want to really start to focus on the right way to break a fast. So you want to start with eating fat or protein based meals? So that could be an egg. It could be avocado. It could be bulletproof coffee if that's something that you enjoy. So that's something that Dave Astbury sort of brought into mainstream media outlets say, and it's actually quite good.
I've definitely had it, and I did it for quite a while before I started just entirely removing that from my, you know, when I was first making the Segway into TRF lifestyle. So what that is is coffee with butter, and there's oil in there and you blend it all up and it's really frothy and delicious and creamy and I put a lot of cinnamon on there. So anyway, you want to break your fast with fat or protein or both. So basically doing some eggs and avocado have covered all your bases there. And that way, the better the quality of the fuel in your body, the better you'll perform and the easier.
Fasting is going to be for you in the beginning. You're going to experience fewer spikes if you are someone who used to reach for the cereal and the milk or the pancakes, or anything where it was mainly carbs that you were breaking your fast with.
So instead, when you're reaching for protein and fat, you're going to notice satiety and you're going to be less hungry throughout the day. Even it might even sustain you to dinner without snacks. So it's a really, really cool, and it's awesome to make that switch when you do in terms of the source of the fuel that your body is using for energy. And so again, in the beginning, yes, it's going to be challenging. There is no doubt about that. But as long as you are in the right mind space and you know that it's going to be challenging and again, you know your why?
Like, why are you trying? one of the reasons could be for metabolic health experience, better energy throughout the day, be happier, have less brain fog or no brain fog. The list of reasons why fasting and to draft daily time restricted feeding is amazing is just an enormous number of items.
So it's really cool that you are embarking on this journey and that you're interested in starting to implement TRF into your eating pattern and lifestyle. Again, it's not a diet, it's an eating pattern, and it's a lifestyle. It's something that is tangible and that you can do throughout your life, and it's not meant to be any type of torture to feel like you're depriving yourself of anything. Not at all. It's nothing like that. It's extremely fulfilling. It's extremely satiating. Because again, when you're pulling from fat and protein, you are going to be way less hungry.
You're going to be more satisfied with your food and you're not going to have to snack. So really, really cool stuff. So I really encourage you to just stick with it. It's going to take some time to adjust.
That's OK. But don't throw in the towel. Don't just give up after the first day or the first week or even the first month. It takes some time to make that adjustment. Your body is doing something new, and it's your body wants to be in its comfortable, normal state, whatever the norm is, right?
And so it's going to put up a fight for you if you're trying to change something. So if you really want to make that change, you're going to stick with it because ultimately it will be serving you. It will be better for your longevity, better for your lifespan, and I think you're going to enjoy it.
I certainly love it so much. So hopefully, you took away some valuable information from this video and feel free to comment down below. I can answer any questions in regard to TRF and fasting. I have a lot of videos on time restricted feeding and fasting and how to break a fast.
So if that's what you're here for, then by all means check those out. And if I'm missing something and you'd like me to do a video on it, feel free to comment. Also on that. All right. Thanks so much for being here.
Thank you for tuning in. And I will see in the next six nights. Bye for now.
Dr. Rhonda Patrick
Dr. Satchin Panda
Dr. Peter Attia
Dr. David Sinclair
Dr. Andrew Huberman
Happy Fasting :)