Brian Johnson breaks down time-restricted eating based on Satchin Panda's research: compress your daily eating window to 8-12 hours instead of the typical 14+ hours. Track your first and last bite each day and keep the gap tight to improve energy, mood, and potentially reverse chronic disease.
Hi, this is Brian. Welcome back to another heroic plus one. Are you or a loved one struggling with losing weight? Or are you or a loved one struggling with low energy or a low mood? Or are you or a loved one battling a chronic disease? If so, I think you want to pay attention to this one. Satchin Panda is one of the world's leading researchers in the field of circadian biology. He wrote a great book called the Circadian Code in which he shares the research that establishes just how important it is for us to align our eating, moving and sleeping with the natural rhythms of our world. Check out the notes for the full story. Today I want to focus on one very big idea from his book. It's about Time Restricted Eating. Quick question. At precisely what time did you first put anything into your body other than water yesterday? And at precisely what time did you put the last bite of anything other than water into your body yesterday? That's your eating window. So for example, if you had a cup of coffee or tea at 6:30am and then ate breakfast and then lunch and then dinner and then a little snack at say 8:30pm before going to bed at 10:30pm Your eating window would be 14 hours and all caps. You need to know that if your eating window is anything greater than 12 hours, you will be significantly less healthy than if you ate within an 8, 10 or 12 hour window of time. It's called time restricted eating. The research on this is really powerful and that's today's plus one. Know this. We did not evolve to force our bodies to work all day, every day digesting every little thing we throw into our mouths. So restrict your eating window and give your body a break to do some important repair work. It will do your mind, body and soul good. Practically speaking, make a note of when you had your first bite or sip of anything other than water today and make sure you have your last bite sip or anything other than water less than 12 hours after that first bite sip. This very simple practice might just unlock very significant gains in your and your loved one's well being. Day one all in. Let's go hero.
