Health Insights: Tackling Obesity, Unraveling Healthcare Ownership, and Embracing Time-Restricted Eating

Health Insights: Tackling Obesity, Unraveling Healthcare Ownership, and Embracing Time-Restricted Eating

Obesity is a common, serious, and costly disease.

  • While you may have heard a lot about the new GLP-1 agonist weight loss medications Ozempic, Wegovy, and Zepbound, these medications are very expensive, averaging $1000/month, and they have significant side effects.  
  • A better, cheaper, and more sustainable solution for treating obesity is eating better and getting moving. The timing of our eating (and exercise) may be beneficial as well. See below.


Who Owns Your Doctor?


Take Action: Eat Like Your Ancestors. Eons ago, when we didn't have the modern conveniences of refrigeration and electricity and the 24/7/365 access to food, our ancestors would have to get up and hunt or gather their meals. This took time (and effort) and their first meal likely wasn't until mid-day. A type of intermittent fasting called Time Restricted Eating (TRE) copies this eating schedule. TRE limits your food intake to a certain number of hours each day, such as 8 to 10 hours. Conveniently, most of your fasting period is when you are asleep which makes it easy. Personally, I eat only between 11-8. The benefits of TRE are significant:

  • Weight loss: TRE may help you eat fewer calories and lose weight by reducing the time window for eating.
  • Improved blood sugar levels: TRE may improve insulin sensitivity and lower blood glucose levels, especially in people with prediabetes or diabetes.
  • Better heart health: TRE may lower blood pressure, cholesterol, and inflammation, which are risk factors for heart disease.
  • Enhanced gut health: TRE may alter the composition of the gut microbiota, which may affect metabolism and immunity.
  • Anti-aging and anti-cancer effects: TRE may activate cellular pathways that protect against oxidative stress, DNA damage, and inflammation, which are involved in aging and cancer.
  • It gives your liver and pancreas a rest and may put you in ketosis each day where you burn fat for energy and not glucose. 

Here are some beginners tips for TRE:

  • Start with a longer eating window, such as 12 hours, and gradually reduce it to 8 or 10 hours as you feel comfortable.
  • Choose a time window that suits your lifestyle and preferences. For example, if you are a morning person, you may prefer to eat from 7 a.m. to 3 p.m. If you are a night owl, you may prefer to eat from 12 p.m. to 8 p.m.
  • Drink plenty of water and calorie-free beverages during your fasting period to stay hydrated and prevent hunger. Hot drinks, like black coffee or tea, fills the stomach. 
  • Eat balanced and nutritious meals and snacks during your eating window to meet your energy and nutrient needs.
  • Avoid overeating or bingeing during your eating window, as this may negate the benefits of TRE and cause digestive issues.
  • Listen to your body and adjust your TRE plan as needed. If you experience any negative side effects, such as fatigue, headache, or mood swings, you may need to increase your eating window or stop TRE altogether.
  • If you are a diabetic, seek a doctor's advice prior to starting..

Matt McCord, MD Founder, Benesan


Disclaimer: I am not your doctor. We don’t have that kind of a relationship. The information shared here should not be viewed as medical advice. For that matter, no newsletter should ever be viewed as medical advice! 

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