December 20, 2023

Circadian MAX BENEFIT Eating Times

BATON Diet   

Blog 8

Clocking in: People with metabolic syndrome and “living in the wild”. 

 

Could circadian time restricted eating (TRE) help people who already were diagnosed with metabolic syndrome? In 2019 Wilkinson and Manoogian et al, at Panda Labs of the Salk Institute published a study, this time in people with metabolic syndrome most of whom were being treated with drugs for high blood pressure and/or high cholesterol. (2025) They studied 19 people living in the wild and showed that reducing the time of food intake from 14.75 hours per day, to 10 hours, significantly improved measures of metabolic syndrome in adults. There were no limits on calorie intake and each person was allowed to choose which 10 hour eating window they preferred. In 12 weeks, people lost weight (4% of body weight), reduced their waist circumference (belt line), reduced BMI (body mass index), and body fat percentage. They had significantly lower blood pressure, better cholesterol (lipid) profiles, and improved blood sugar levels and hemoglobin A1c. People reported improved sleep and waking up more refreshed and energetic. They spent less time awake in the middle of the night. The authors concluded that time restricted eating (TRE) to support circadian rhythm is a potentially powerful lifestyle change that may be added to standard medical therapy to treat metabolic syndrome. (2025) 

 

 

A tightly controlled laboratory study in humans. 

 

In 2018 Elizabeth Sutton and her research team conducted the first supervised controlled feeding trial in people to test whether a 6-hour circadian time restricted eating (TRE) window had benefits independent of weight loss. (2030)

 

They fed people enough food to maintain their weight, but shortened the eating window time from 12 hours to 6 hours per day. This study in humans was similar in design to the mice studies that assured mice were fed the same number of calories in both groups, those with a short eating window and those with a long eating window. 

 

 

 

Unlike the previous two studies that were conducted in the wild in free living people, this study was done in a lab setting where the food was prepared for people and exactly what they ate and when was recorded. Benefits of the shorter 6 hour eating window early in the day were: lower blood pressure, less appetite in the evening, reduced insulin levels, muscles became more sensitive to insulin, after meal insulin levels were lower, pancreas beta cell function improved, oxidative stress reduced, Hormone Sensitive Lipase (HSL) increased, and fasting triglycerides increased (a sign of enhanced internal body fat burning during the fasting period). Sutton E F, et al 2018 Cell Metabolism (2030) 

 

 

Minimal benefit (nonsignificant) 12:12 eating window (2070): 

 

 

 

 

Great benefit 10:14 eating window (2025):

 

 

 

 

 

 

Max benefit 8:16 eating window: 

 

 

 

 

 

Eating more than 10 hours per day disrupts circadian rhythm: 

 

 

 

 

Circadian Rhythm Disruption in Humans     Consequences    (2026) 

 

One cell, that’s all. 

 

Our intestine walls are thinner than a piece of paper. Intestines are one cell layer thin. That one cell layer does it all; it absorbs our food and keeps us clean and separated from our gut microorganisms that live in our intestines. In return for the right to live in our guts, our microbiome organisms help us digest and prepare our food for absorption. They nourish our intestine cells. Proper diversity in our gut microbiome is needed for intestine cells to generate melatonin sleep hormone and serotonin happy mood hormone. These hormones travel from the gut to the brain and other organs. Hormones produced in the gut have profound effects on circadian rhythm. 

 

 

Eating in a window between 6 and 10 hours per day naturally promotes gut biome diversity and healthy biome promoting absorption of nutrients from food, thus preventing chronic hunger, leaky gut, bloating, and chronic inflammatory diseases.

 

 

Gut Flora Influences Fat Absorption and Food Absorption

 

 

Eating for greater than 10 hours per day narrows the spectrum of gut biome and promotes overgrowth of certain strains of organisms in the gut. This leads to poor absorption of food nutrients causing chronic hunger and chronic inflammatory states. 

 

Death begins in the gut. 

 

 

 

 

The way back... 

 

 

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