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6 SURPRISING THINGS HAPPEN WHEN YOU STOP EATING · Your Daily Dose

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  Speaker 1: Got a really cool article that we're going to share today,
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  Speaker 1: even though I still am a scientist for fighting this
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  Speaker 1: COVID nonsense. Six surprising things happen when you stop eating
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  Speaker 1: hours before you go to bed. You know, we've talked
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  Speaker 1: forever about the dangers of eating right before you go
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  Speaker 1: to bed.
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  Speaker 2: This is an interesting little article.
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  Speaker 1: Eating late is like delivering a truck of materials to
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  Speaker 1: a factory when it's supposed to wind down at night.
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  Speaker 2: Stay tuned. Hi, and welcome to Health Talk with Dr. Len,
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  Speaker 2: your daily dose.
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  Speaker 3: The information you hear on this show is informational. It's
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  Speaker 3: not meant to diagnose or treat any disease.
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  Speaker 1: Any kind of complete health conditions must be checked out
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  Speaker 1: and discussed with your primary care physician.
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  Speaker 3: Get ready for the good news of the day. God
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  Speaker 3: bless you folks. And here is Dr. Lin.
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  Speaker 1: Our daily devotional today comes from the book of Ephesians
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  Speaker 1: chapter 2. Linger in my presence a while. Reign in
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  Speaker 1: your impulses to plunge into the day's activities. Beginning your
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  Speaker 1: day alone with me is an essential preparation for success.
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  Speaker 1: A great athlete takes time to prepare himself mentally for
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  Speaker 1: the feat ahead of him before he even moves a muscle. Similarly,
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  Speaker 1: your time of being still in my presence equips you
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  Speaker 1: for the day ahead for you. Only I know what
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  Speaker 1: will happen to you this day. I have arranged the
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  Speaker 1: events you will encounter as you go along your way.
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  Speaker 1: If you are not adequately equipped for the journey, you
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  Speaker 1: will grow weary and lose heart. Relax with me a
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  Speaker 1: while while I ready you for action.
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  Speaker 2: Stay tuned. Thank you.
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  Speaker 1: 727-916-4215 The most powerful sleep aid in Magdal's life wasn't
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  Speaker 1: a supplement or a new mattress. It was a change
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  Speaker 1: in her eating schedule. For what felt like years, she
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  Speaker 1: climbed into bed each evening hoping this would finally be
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  Speaker 1: the night she slept well. Instead, she lied awake, watching
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  Speaker 1: the hours pass, growing more frustrated. As she slept worse,
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  Speaker 1: she also started to gain weight. Her doctor's suggestion sounded
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  Speaker 1: almost too simple. Finish your dinner by 6 p.m. Within weeks,
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  Speaker 1: she noticed a difference. I was spending less time awake
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  Speaker 1: at night, and gradually sleeping through the night became easier,
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  Speaker 1: he said. Over the next few months, the extra weight came.
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  Speaker 2: Off, too. Change was big enough that she stuck with
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  Speaker 2: it for years.
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  Speaker 1: Her experience reflects the growing area of research. Finishing your
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  Speaker 1: last meal several hours before bed gives the body to
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  Speaker 1: wrap up digestion and turn its energy into its real use.
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  Speaker 1: Rev sleep, clear the brain, glyphatic drainage. Our metabolism doesn't
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  Speaker 1: work at the same speed all day. It's closely tied
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  Speaker 1: to our circadian rhythm. Carbohydrate, fat, and energy metabolism are
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  Speaker 1: all regulated by the circadian system. In the morning, beta
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  Speaker 1: cell responsiveness, how well the cells in the pancreas release
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  Speaker 1: insulin after you eat. Insulin sensitivity, the thermic effect of food,
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  Speaker 1: the energy your body uses to digest and process a
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  Speaker 1: meal are higher.
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  Speaker 2: Than in the afternoon or evening.
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  Speaker 1: In other words, your body is better equipped to process
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  Speaker 1: food earlier in the day. Eating at times that conflict
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  Speaker 1: with the body's circadian rhythm may disrupt metabolic processes and
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  Speaker 1: contribute to adverse health outcomes, according to research by Jerome Manet,
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  Speaker 1: an associate professor of biology at Texas A & M.
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  Speaker 1: Imagine a factory that operates during the day and winds
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  Speaker 1: down at night. And at midnight, when everything is closed,
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  Speaker 1: a truck arrives loaded with fresh materials. The factory then
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  Speaker 1: has to process the delivery by calling workers in for
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  Speaker 1: overtime and restarting the machines. Consistency also matters. It's not
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  Speaker 1: just about the timing of your meal, but other whether
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  Speaker 1: you regularly.
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  Speaker 2: Eat at that time.
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  Speaker 1: When good rhythms form, the circadian system optimizes digestion with
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  Speaker 1: many benefits. Benefits, number one, better sleep. For this woman,
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  Speaker 1: sleep was the first change she noticed and had real
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  Speaker 1: research behind it. A study led by the University of
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  Speaker 1: Michigan found that eating within an hour of bedtime was
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  Speaker 1: associated with more time awake during the night and worse
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  Speaker 1: sleep overall.
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  Speaker 2: People who ate.
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  Speaker 1: Within an hour of bedtime had more than twice the
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  Speaker 1: odds of being awake for at least 30 minutes.
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  Speaker 2: During the night compared to those who did not. Number two,
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  Speaker 2: less reflux.
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  Speaker 1: Another more physical reason to leave some time between dinner
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  Speaker 1: and bedtime. Research has found that the closer dinner is
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  Speaker 1: to bedtime, the worse reflex symptoms can be, which has
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  Speaker 1: a simple mechanical explanation. Lying down with a full stomach
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  Speaker 1: makes it easier for the stomach contents to move back
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  Speaker 1: up the esophagus. Number three, better blood sugar. People with
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  Speaker 1: prediabetes or type 2 diabetes do not really do really
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  Speaker 1: well from moving dinner earlier. Meal timing is one of
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  Speaker 1: the cheapest levels we have for improving glucose control. In
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  Speaker 1: one study, researchers compared people who ate dinner four hours
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  Speaker 1: before their usual bedtime to those who ate dinner one hour.
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  Speaker 1: Those who ate later had 8.3% higher glucose levels. Meal
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  Speaker 1: timing also affects insulin sensitivity. In a study of men
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  Speaker 1: with prediabetes, early time-restricted eating increased insulin sensitivity, which may
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  Speaker 1: be an effective strategy for improving the condition and potentially prehypertension.
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  Speaker 2: Number four.
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  Speaker 1: So we got better sleep, less reflux, better blood sugar.
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  Speaker 1: Now number four, losing weight. The insulin effect matters for
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  Speaker 1: weight too because insulin has more time to settle before
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  Speaker 1: bed when dinner is eaten early. The body ends up
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  Speaker 1: burning more fat overnight rather than storing it. A small
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  Speaker 1: controlled study found that people who ate earlier in the
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  Speaker 1: day burned a greater proportion of fat, although they did
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  Speaker 1: not burn more total calories. In a 14-week study in
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  Speaker 1: adults with obesity, Those who ate most of their food
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  Speaker 1: earlier in the day lost more weight than those who.
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  Speaker 2: Spread their eating over longer periods. Number five, easier digestion.
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  Speaker 1: How well your stomach and intestines move, how your digestive
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  Speaker 1: enzymes fire, and how well you absorb nutrients all shift
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  Speaker 1: throughout the day. Even your gut microbiome follows a daily rhythm,
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  Speaker 1: shaped by when you eat. The digestive system winds down
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  Speaker 1: as the night approaches. If I'm going to bed at 10,
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  Speaker 1: I'd rather have my last meal around 6 and finish
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  Speaker 1: eating by then. That gives my body a longer window
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  Speaker 1: to digest before sleep. Number six, better brain health. Research
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  Speaker 1: suggests fasting may help delay cognitive decline and even slow
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  Speaker 1: the progression of Alzheimer's disease. One proposed mechanism is that
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  Speaker 1: the overnight fasting period supports the production of BDNF, brain-derived
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  Speaker 1: neurotrophic factor, a protein that helps brain cells grow and
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  Speaker 1: stay healthy.
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  Speaker 2: Sometimes described as the.
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  Speaker 1: Fertilizer for the brain, BDNF helps to support the growth
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  Speaker 1: and health of brain cells. So, is earlier dinner right
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  Speaker 1: for everybody? It works well for some people, but it
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  Speaker 1: isn't necessarily right for everyone. Shift workers, pregnant women, athletes
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  Speaker 1: in every training, and anyone with a history of disordered
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  Speaker 1: eating may need a more individualized approach. Overly rigid eating
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  Speaker 1: windows can do more harm than good. An earlier dinner
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  Speaker 1: is a rhythm, not a rule. He frames the habit
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  Speaker 1: of having dinner earlier rather.
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  Speaker 2: Than skipping it.
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  Speaker 1: Those who stick with it long-term anchor it into a
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  Speaker 1: desired outcome, such as better sleep, rather than a white-knuckling restriction.
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  Speaker 2: So work backwards from your bedtime. Don't use the clock.
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  Speaker 1: If you usually sleep by 10, aim to finish eating
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  Speaker 1: around 6. Going to bed earlier means your early dinner
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  Speaker 1: can be later too. Aim for consistency and adjust for
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  Speaker 1: the season and your body's rhythms. We're going to be
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  Speaker 1: changing time this weekend. Rolling back an hour, falling back.
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  Speaker 1: Take that into account.
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  Speaker 2: That's what we've got for you today, folks. God bless you.
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  Speaker 1: Again, to reach me off air, 727-916-4215. Please share the
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  Speaker 1: show with others. We'll see you soon.