sirtuin Posted November 2, 2015 Report Share Posted November 2, 2015 (edited) I'm curious if there is an "optimal" (or less unhealthy?) way to distribute meals and macro-nutrients across the day. I'd love to hear any ideas on how these can be manipulated for potential health / longevity / cognitive benefits. Currently, I wake up around 7 or 8am, and breakfast is often around 11am. Lunch falls around 2pm. And dinner is around 6pm. This gives me an 8 hour eating window, with a 16hr fasting period. Often, I do fats primarily for breakfast (nuts / seeds / avocado / extra dark chocolate / salad greens + olive oil), where the bulk of any insulinogenic action falls in a fairly narrow 4 hour window. I've noticed my fasting glucose is usually in the high 70's to low 80's, while a high carb meal elevates this into the high 90's (potentially with a spike just over 120 mg/dL for 30-60 minutes.) The more carbohydrates that I put into this meal, the longer glucose seems to stay elevated in the high 90's. At <100g carbohydrates in a meal, glucose is often back into the low 80's just 1 hour after finishing the meal (especially if this meal follows heavy resistance training.) I have not looked into elevations in triglycerides after meals. I'm wondering if my high fat meals might negatively affect arterial flow, and if I would be better eating more carbohydrates with those meals (combining carbs + fats), which might also lower post-prandial glucose. Or, if I would be better eating several meals throughout the day. Or, perhaps if I would be better working out before carbohydrate-rich meals (daily?) or after carbohydrate-rich meals (daily?) I'm not sure if it's unwise to put heavy exercise soon after a high-fat meal, or if that's a healthy habit to lower post-prandial triglycerides. I've also heard mention of a large gap between breakfast and dinner, which provides 2 smaller fasts per day, or a single meal (feast?) across a 2-4hr eating window. I assume these small details might not matter too much compared with caloric restriction itself, but I am curious to hear opinions on the theoretical effects of such fine-tunings. Edited November 2, 2015 by sirtuin Quote Link to comment Share on other sites More sharing options...
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