Good News! Our Blood Screening & Health Programs are now HSA/FSA Eligible!
In today's post, I want to share an incredibly impactful yet simple habit that can transform your life—the three-hour fast. According to our doctors at Tiger Medical, if they could implement just one habit in their patients' lives, it would be this.
Why We Believe in Fasting at Tiger Medical
Fasting, particularly time-restricted eating, is a cornerstone of our approach to health at Tiger Medical. Backed by over 20 years of strong scientific research, time-restricted eating is a method we advocate for over intermittent fasting, which can often be complicated and confusing.
Time-restricted eating is based on consistently simple principles, making it ideal for busy professionals and entrepreneurs. The simplicity of this approach means it's easier to integrate into daily life, leading to better long-term adherence and results.
The Basics of Digestion and Eating
When you eat, multiple processes are set into motion in your body. Here's a quick breakdown of what happens:
- Blood sugar (glucose) levels rise.
- Your pancreas produces insulin, which tells your cells to absorb glucose.
- Your gut breaks down food, releasing hormones like CCK and leptin, signaling you’re full.
However, our Western diet—rich in carbs and sugars—often leads us to ignore those "I'm full" signals, making us eat frequently and store excess glucose as fat. Over time, this can overload our pancreas, leading to weight gain, insulin resistance, and chronic diseases like diabetes and cancer.
Sleep and Its Crucial Role
As we age and stress accumulates, our sleep is affected. Poor sleep can lead to cravings for sugars and fats, creating a vicious cycle of weight gain and metabolic issues. This is why the three-hour fast is so critical.
Benefits of Time-Restricted Eating
- Weight Management: A key benefit is weight management. When fasting, your body uses up glucose and transitions to burning fat in a process called ketosis. This helps manage weight effectively and improves insulin resistance.
- Cellular Maintenance (Autophagy): Another significant benefit is autophagy, a cellular waste removal process that only occurs during fasting. It enhances cellular efficiency and overall bodily functions.
- Healthy Aging: Lastly, fasting supports healthy aging by protecting your cardiovascular system, improving blood sugar management, and enhancing brain function. Animal studies even suggest anti-aging effects of time-restricted eating.
The Three-Hour Fast: A Force Multiplier Habit
To start, finish your last calories of the day 3 hours before bed. For instance, if you finish dinner at 7:00 PM, aim to go to bed by 10:00 PM.
This simple practice allows your body enough time to digest and transition to crucial night-time processes. Your ability to deal with glucose diminishes as the day progresses, so late-night snacks, like a bowl of ice cream while watching a movie, can overload your system and eventually lead to chronic diseases.
"Begin the journey toward better health with what we call a 'force multiplier habit'—a small change with a disproportionate positive impact on your health." - Steve Adams
Why Snacking Should Be Eliminated
Eliminating snacking not only contributes to better sleep but also enhances metabolic function. This begins to reduce unhealthy food cravings and promotes weight loss. While men might experience quicker benefits, the process is equally beneficial for women, especially in terms of autophagy.
Conclusion and Next Steps
Begin with the three-hour fast—stop eating 3 hours before bed. It’s a straightforward, impactful change. In the next session, we’ll explore the 13-hour fast for time-restricted eating. Here's to better health!
Listen to the Optimal Health Podcast Below...
Share Your Comments Below...
Get the Optimal Health Email Series Delivered to Your Inbox
A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
