457: How to time your meals & optimize metabolism | Nutrition scientist Courtney Peterson, Ph.D.

The mindbodygreen Podcast

mindbodygreen

Alternative Health, Health & Fitness

4.6 • 2.1K Ratings

🗓️ 5 December 2022

⏱️ 56 minutes

🔗️ Recording | iTunes | RSS

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Summary

Courtney Peterson, Ph.D.: “Your blood sugar control is best in the mid to late morning.” Courtney, a nutrition scientist and internationally recognized researcher in the field of intermittent fasting, joins mbg co-CEO, Jason Wachob, to discuss meal timing for your metabolism, plus: - Courtney’s background as a nutrition scientist (~00:16) - The benefits of a time-restricted eating window (~05:20) - The best eating window for longevity (~08:47) - Why you shouldn’t skip breakfast (~10:19) - The connection between time-restricted eating & better sleep (~19:14) - How many meals you should eat in a day (~26:14) - How much protein, carbs, and fat you should eat in a day (~27:16) - How to practice time-restricted eating without losing muscle mass (~28:34) - How many days a week you should fast to see benefits (~30:51) - Courtney’s personal time-restricted eating window (~34:02) - How daylight savings affects our circadian rhythms (~35:13) - How to practice time-restricted eating if you work a night shift (~38:06) - Why time-restricted eating works better than fad diets (~41:45) - The benefits of a fasting-mimicking diet (~43:58) - How much protein you need for muscle mass & longevity (~47:10) - Why time-restricted eating works better than longer fasts (~49:40) - The future of intermittent fasting (~51:52) Referenced in the episode: - Learn more about Courtney and her research. - Eric Ravussin's study on calorie restriction. - A 2012 study on time-restricted eating. - A study on eating lunch earlier vs. later. - Courtney's study on time-restricted eating in men with prediabetes. - Kevin Hall's processed food study. - A study on exercising before breakfast. - A study on time-restricted eating and night shift work. - A study on a fasting-mimicking diet and cancer. Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout. We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	Welcome to the MyBuddyGreen podcast. I'm Jason Wackeb, founder and co-CEO of MyBuddyGreen, and your host.
0:07.0	What do I do?
0:08.0	What do I do?
0:09.0	What do I say?
0:10.0	What do I say?
0:13.0	In the McMillan online community, we know what it's like to have cancer, because we have it too.
0:20.0	So whatever you're thinking, whatever you're feeling, whatever you need to ask about cancer,
0:26.0	whatever the time of day or night, we'll do whatever it takes to help you, to join us, search McMillan online community.
0:37.0	Now, before we dive into today's episode, I want to clarify that some of the info you're going to hear first and foremost, this episode is about fasting.
0:46.0	There'll be discussion around food restriction, and if that's a topic that's hard for you, feel free to skip this one.
0:53.0	While the research is fascinating, I want you to take care of yourself above all else, and second, I want to remind you that water fasts are done in clinical settings.
1:04.0	They should not be attempted on your own.
1:07.0	Now, enjoy the show.
1:09.0	Courtney, welcome.
1:10.0	Thank you so much for having me, Jason.
1:12.0	It's so great to have you. I'm a big fan of your work.
1:15.0	And why don't we start by you telling us a bit about your background and the work you do in your lab?
1:22.0	Sure. So growing up, I was always a pretty sporty kid, played sports for seasons a year round.
1:28.0	I love reading my mom's family circle magazines on nutrition for those of you who remember those magazines in the 80s and early 90s.
1:37.0	And always just love science went to college wasn't sure what I wanted to study in the long term, but I always found nutrition really interesting.
1:44.0	I ended up studying physics because I really liked a lot of aspects of his physics, but then kind of got to the end of a physics PhD and said,
1:51.0	I don't know really where I'm going from here because a lot of the work we were doing, I was in a branch of physics called a cosmology where we study the physics of the early universe less than a second after the big bang.
	...

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