Want Better Blood Sugar and Blood Pressure? Follow the Fork Down by Four Habit.

Most people practicing intermittent fasting skip breakfast and eat a late dinner. The research on meal timing and blood sugar suggests that may be exactly backwards.In this episode I walk you through early time-restricted eating, the version of intermittent fasting that has consistently performed best in clinical trials, and the circadian biology behind why it works. Your insulin sensitivity peaks in the first half of the day and drops by evening, which means the same dinner your body handled easily at breakfast now takes more insulin to process. I cover the first controlled human feeding trial in men with prediabetes, a 14-week weight loss trial in adults with obesity, and a large analysis of more than forty randomized trials. I also give real time to the strongest counterargument, that these benefits may simply come from eating fewer calories, and why that may not change what you decide to do. Then I get practical, including what I call Fork Down by Four, an eight hour eating window that starts at breakfast and closes in the mid afternoon.What you’ll learn:* Why insulin sensitivity and glucose tolerance decline as the day goes on* How your circadian rhythm and organ clocks respond to meal timing* What the trials show about early time-restricted eating, weight, and insulin levels* Why the calorie-restriction counterargument deserves serious consideration* How to shift your eating window earlier without counting calories* Protein, muscle, LDL cholesterol, and medication cautions to watch forDr. Marbas Substack Article: https://drlauriemarbas.substack.com/p/want-better-blood-sugar-and-bloodCheck out the Habit Healers Community: https://www.skool.com/habithealers/about Get full access to The Habit Healers at drlauriemarbas.substack.com/subscribe