SNR #154 Jeff Rothschild, RD – Intermittent Fasting, Time-Restricted Feeding & Circadian Biology

Sigma Nutrition Radio

Danny Lennon

Sigma, Dietetics, Evidencebased, Nutrition, Training, Health & Fitness, Science, Diet, Fitness, Evidence, Bodybuilding, Health

4.8 • 626 Ratings

🗓️ 13 December 2016

⏱️ 60 minutes

🔗️ Recording | iTunes | RSS

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Summary

Episode 154: Jeff Rothschild discusses the science and application of fasting protocols, meal timing, time-restricted feeding and their effects on circadian rhythms and health.

Jeff Rothschild is a Registered Dietitian (RD) with a Master’s degree in Nutritional Science. He works with a variety of clients including elite ATP and NCAA tennis players, endurance athletes, boxers, swimmers, and a number of touring musicians at TriFit in Santa Monica, CA. Jeff is also a writer for the Examine.com monthly research digest, and teaches college sports nutrition at CSU Los Angeles.

Jeff follows a methodical and steadfast approach to nutrition, prioritizing the questions of ‘who are you and what are your goals’ during the decision-making and counselling process to achieve quality results. This includes an evidence-based approach to nutrition, practising concepts developed over time instead of using untested or unproven ideas. This allows everyone from elite athletes to sedentary individuals to get the most out of sessions, optimize nutrition plans to fit their own needs, and create the greatest and longest-lasting positive changes.

Jeff’s main areas of interest are sports nutrition, meal timing, intermittent fasting, and circadian rhythms. He has co-authored multiple scientific research papers that have been published in peer-reviewed nutrition and food science journals, served as a reviewer in the peer-review process for journals, and has presented his research at national nutrition conferences. He is also an NSCA Certified Strength and Conditioning Specialist (CSCS), and has spent five years as the assistant tennis coach at CSU Los Angeles. Jeff helped the Golden Eagles earn national Top-25 rankings each of those years, and was a two-time winner of Assistant Coach of the Year for the West Region by the Intercollegiate Tennis Association. Beyond nutrition and coaching, Jeff has competed as a cyclist and continues to play competitive tennis.

Classification of the different types of fasting methods
What is research showing us might be the main benefits
How to structure a fasting protocol in the real-world and within a normal schedule
Time-restricted feeding research
Does the timing of the feeding window matter?
How feeding can entrain the peripheral circadian clocks
Concordance and discordance between light/dark cycles and feeding windows
Using longer fasts (multiple days) sporadically to enhance health

Transcript

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0:00.0	In other ways, fasting isn't a stress when we break down food.
0:14.0	I mean, that actually is a stress on our body right there.
0:23.6	People think coffee doesn't break the fast. But what it does do, and actually I think this is a good thing, and this is kind of the saving grace for a lot of people, is that it does start your clock.
0:30.6	Getting good light exposure and then eating in of in harmony with that light exposure.
0:40.3	So putting most of your food, I mean from a practical sense, just eating most of your food when it's light out, I think is a very sound advice. Hello and welcome to Sigma Nutrition Radio, the podcast that brings you evidence-based discussions
1:03.8	with the world's leading researchers and practitioners in fields related to nutrition,
1:10.0	health and athletic performance.
1:12.4	I am your host, Danny Lennon, and you are listening to Episode 154.
1:18.2	And on today's podcast, I'm delighted to have Jeff Rothschild back on the show.
1:23.9	Jeff was only on recently talking about some of the cool research in sports nutrition
1:29.0	that relates to glycogen availability training and other relevant topics and how to actually put
1:35.9	that into place with athletes. But during that we mentioned how one of Jeff's main areas to look
1:42.2	at in regards to digging into the research and then also
1:44.6	applying that with people was around the idea of fasting and also time restricted feeding.
1:50.5	So whilst Jeff is a registered dietitian, he also's got a master's degree in nutritional science,
1:56.3	his main areas of interest along with sports nutrition are related to meal timing, intermittent fasting,
2:03.3	and circadian rhythms. And he has co-authored multiple scientific research papers that have been
2:10.3	published in peer-reviewed nutrition and food science journals, including stuff on this topic.
2:16.3	And it's been something that has for me being a really fascinating topic
2:21.9	to look at and to consider and to also see where the possibilities are with this because there's
2:28.5	still a lot of questions to be answered on it so jeff has kindly came back onto the show and we're going to
2:32.8	dig into some of the
	...

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