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Meal Timing Regulates the Human Circadian System

Discussion in 'The Leptin Rx' started by KalosKaiAgathos, Mar 7, 2018.

  1. KalosKaiAgathos

    KalosKaiAgathos New Member

    Don't know whether this was posted already, but the message is worth repeating:

    A study from 2017 (emphasis added by me):

    Meal Timing Regulates the Human Circadian System
    Circadian rhythms, metabolism, and nutrition are intimately linked [1, 2], although effects of meal timing on the human circadian system are poorly understood. We investigated the effect of a 5-hr delay in meals on markers of the human master clock and multiple peripheral circadian rhythms. Ten healthy young men undertook a 13-day laboratory protocol. Three meals (breakfast, lunch, dinner) were given at 5-hr intervals, beginning either 0.5 (early) or 5.5 (late) hr after wake. Participants were acclimated to early meals and then switched to late meals for 6 days. After each meal schedule, participants’ circadian rhythms were measured in a 37-hr constant routine that removes sleep and environmental rhythms while replacing meals with hourly isocaloric snacks. Meal timing did not alter actigraphic sleep parameters before circadian rhythm measurement. In constant routines, meal timing did not affect rhythms of subjective hunger and sleepiness, master clock markers (plasma melatonin and cortisol), plasma triglycerides, or clock gene expression in whole blood. Following late meals, however, plasma glucose rhythms were delayed by 5.69 ± 1.29 hr (p < 0.001), and average glucose concentration decreased by 0.27 ± 0.05 mM (p < 0.001). In adipose tissue, PER2 mRNA rhythms were delayed by 0.97 ± 0.29 hr (p < 0.01), indicating that human molecular clocks may be regulated by feeding time and could underpin plasma glucose changes. Timed meals therefore play a role in synchronizing peripheral circadian rhythms in humans and may have particular relevance for patients with circadian rhythm disorders, shift workers, and transmeridian travelers.


    -----------------------------------------------------------------------------------------------------------------

    Their conclusion is a bit weird: the researchers consider these implications only noteworthy for "circadian rhythm disorders, shift workers, and transmeridian travelers"

    People on the LeptinRx know better...







     
    Sheddie likes this.
  2. KalosKaiAgathos

    KalosKaiAgathos New Member

    Don't know if this was posted already, but another VERY interesting study, especially in light of the leptin reset:

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5470704/

    I quote:

    "Throughout the four weeks, participants
    • Eat three main meals per day, no snacks between.
    • Undergo a 12-hour overnight fast between dinner and breakfast, with just water permitted between.
    • Eat seven American cupfuls of plants (uncooked volume) per day (five as vegetables, two as fruit).
    • Eat protein with each meal (either animal, fish, eggs, nuts, or seeds).
    • Eat between 20 and 30 different types of plants (fresh herbs, vegetables, and fruits) over the course of a week for variety.
    • Use extra virgin olive oil and coconut oil as their default cooking oils.
    • Chew food thoroughly–aiming for approximately 20 chews per mouthful.
    • Do not count or restrict calories.


    In the second half of the plan (weeks 2–4) participants also
    • Can eat butter and ghee.
    • Consume probiotic foods such as fermented milk kefir, sauerkraut, tempeh, and miso.
    • Increase their intake of prebiotic vegetables such as bananas, fennel, asparagus, cold potatoes, onions, garlic, leeks, fennel, Jerusalem artichokes, pak choi.
    • Consume bone broth/stock.


    Excluded from the diet throughout the four weeks
    • Refined sugars.
    • Grains (e.g. wheat, rice, oats, maize, quinoa) and pulses (e.g. lentils and beans)
    • Alcohol
    • Caffeine
    • Dairy (can be reintroduced after 2 weeks if no adverse symptoms on re-introduction)"
    While the study may not be perfect, this does come very close to the Leptin Reset. Outcome:

    "The intervention, designed to manipulate gut bacteria, had a significant impact on digestion, reducing IBS type symptoms in this non-clinical population. There was also a striking reduction in negative symptoms related to cognition, memory and emotional wellbeing, including symptoms of anxiety and depression. Dietary gut microbiome manipulations may have the power to exert positive physical and psychological health benefits, of a similar nature to those reported in studies using pre and probiotics. The small sample size and lack of control over confounding variables means that it will be important to replicate these findings in larger-scale controlled, prospective, clinical trials. This dietary microbiome intervention has the potential to improve physical and emotional wellbeing in the general population but also to be investigated as a treatment option for individuals with conditions as diverse as IBS, anxiety, depression and Alzheimer’s disease."
     
    Jenelle likes this.
  3. Jack Kruse

    Jack Kruse Administrator

    now go read EMF#4.......all there
     
  4. Jason Coates

    Jason Coates Losing the Shade.

  5. Jason Coates

    Jason Coates Losing the Shade.

  6. KalosKaiAgathos

    KalosKaiAgathos New Member

    Another one. Emphasis mine:

    At least the participants were subjected to the same light input: healthy participants in a laboratory!
     
  7. KalosKaiAgathos

    KalosKaiAgathos New Member

    Another one (emphasis mine):

    This is the reason I cannot blindly follow Ray Peat either. It's quite problematic to see fasting as per definition bad...
     
  8. KalosKaiAgathos

    KalosKaiAgathos New Member

    From the full text (emphasis mine):

    Note that most studies were published AFTER 2011, hence, after the LeptinRx...
     
  9. Jack Kruse

    Jack Kruse Administrator

    meal timing is information from light quanta in food.
     
  10. Jack Kruse

    Jack Kruse Administrator

    The more the hypothalamus knows the better it works even in a bad environment. This means information quanta trumps energy flux. QT#1wisdom.

    QT#2 has the proof.
     
    Antonis likes this.

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