Tag Archives: Diabetes

Meal window, not time, matters for health

There are benefits intrinsic to time-restricted feeding that occur independent of weight loss. Eating within a 6–10-hour feeding window seems to provide a variety of health benefits compared to eating the same stuff spread out in a longer eating window of 12+ hours.

Whether this feeding window comes earlier in the day (breakfast and lunch) or later in the day (lunch and dinner) doesn’t seem to matter. The body isn’t stupid and appears to adapt to our regular eating schedule.

Niacin, heart disease, liver toxicity, and diabetes

Niacin therapy is effective at reduce heart disease risk due to lowering LDL particle numbers and triglyceride levels, not due to increasing HDL. The risk of diabetes can be minimized by eating within 2 hours of taking niacin and avoiding digestible carbohydrates 3–6 hours after, unless another dose of niacin is taken. Liver toxicity can be minimized by eating a diet rich in methyl donors like folate, vitamin B12, methionine, betaine (trimethylglycine), and choline.

Is healthy obesity a thing?

There is no such thing as “healthy” obesity. Sure, you can be obese and free of metabolic abnormalities, but you still have a markedly increased risk of developing obesity-related diseases in comparison with normal weight individuals.

Not only are your ever-expanding fat cells giving out more and more stress signals as they fill up, providing a beautiful setting of low-grade, chronic inflammation, but if things don’t change, you’re going to pass your personal fat threshold at some point. Hello diabetes, fatty liver, and heart disease! 

Starches last for better blood glucose

Eat fibrous vegetables and proteins first during meals, saving your starches for last, and you can drastically reduce the blood glucose and insulin response to that meal.