12-Hour Fasting – A Key Strategy For A Longer, Healthier Life

12-Hour Fasting – A Key Strategy For A Longer, Healthier Life

You’d be hard pressed to find someone who didn’t know that if you want to be healthy, you should eat primarily healthy food. But what you might not know is, the timing of what you eat matters just as much as what you eat; and there is growing evidence that 12-hour fasting is so protective of health that it can even attenuate the effects of a high-fat diet. What Is 12-Hour Fasting? Also called time-restricted feeding (TRF), 12-hour fasting confines food consumption to a 12-hour window or – put another way – is the practice of, during a 24-hour period, maintaining a 12-hour window where no food is consumed. In practice this may mean that any and all meals/snacks are consumed between 7am and 7pm, with no food being consumed between 7pm and 7am (or 8am-8pm as another example). Some studies actually define time-restricted feeding as an 8-9 hour period, which also shows benefit although not as realistic or easy to achieve as 12 hours. But Why? There has been a lot of research done on many different types and variations of fasting, but I like this particular type of fasting for both what the evidence says, and the logic behind it. There was a time when, in all likelihood, humankind rose with the sun – and days effectively ended with sundown. With no electricity, and only flame for light, food preparation and consumption would have been mostly confined to daylight hours. Nowadays, with access to electricity, we can make meals in the dark well before dawn, and – especially given the long hours some of us keep – make dinner well...
Sugary Drinks can Change Muscles in a Month!

Sugary Drinks can Change Muscles in a Month!

Sugary drinks lead to alterations in muscles similar to those in people with obesity problems and type 2 diabetes, researchers in Britain said. Dr. Hans-Peter Kubis of Bangor University in England said the research showed regularly drinking soft drinks changed the way muscles use food as fuel, making them prefer to burn sugars over fats. “This will lead a reduced ability to burn fat and to fat gain. Moreover, it will make it more difficult for our body to cope with rises in blood sugar. What is clear here is that our body adjusts to regular soft drink consumption and prepares itself for the future diet by changing muscle metabolism via altered gene activity — encouraging unhealthy adaptations similar to those seen in people with obesity problems and type 2 diabetes.” The study, published in the European Journal of Nutrition, found the switch to an inefficient metabolism was seen in the participants who were lightly active, lean male and females drinking soft drinks for only four weeks. “Together with our findings about how drinking soft drinks dulls the perception of sweetness, our new results give a stark warning against regularly drinking sugar sweetened drinks,” Kubis concluded. [Source: United Press...