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Time Restricted Eating on Human Health Part 5 - Effects on Circadian Clock - themanualtherapist.com



Effects of Time Restricted Eating on Human Health

SERIES (5/6)

EFFECTS ON CIRCADIAN CLOCK

One mechanism hypothesized to explain the intrinsic effects of TRE, are it's actions on the body’s circadian rhythm.

The circadian system represents all the physiological processes involved in a 24-h cycle, such as:
  • Sleep/wake cycle.
  • Blood pressure.
  • Heart rate.
  • Hormone secretion.
  • Cognitive performance.
  • Mood regulation.
Limiting the time of food consumption seems to readjust the food intake with the circadian clock.

Several results support this hypothesis:
Adiponectin levels can increase with TRE (refer to last post), which actively regulates the action of the circadian system. In addition, a randomized controlled iso-caloric study showed eTRE affected the expression of six genes involved in circadian rhythm. Finally, studies have shown TRE produced a significant and durable improvement of sleep quality, duration and efficiency, which is directly linked to the enhancement of the circadian system.


Other beneficial effects of intermittent fasting:
  • Prevent cancer by lowering the IGF-1 level in animals and humans.
  • Decreased pro-inflammatory cytokines.
  • Increased expression of 4 genes involved in autophagy and longevity.
  • Increased secretion of BDNF, a protective factor against the development of neurodegenerative diseases.
  • In the elderly, an improvement in walking speed, a predictor of geriatric robustness.
  • Significant decrease in 8-isoprostane, a biomarker of oxidative stress.
NEXT UP:

6. Conclusions

SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating’s Effects on Human Health. Nutrients 2020, 12, 3770; doi:10.3390/nu12123770

Dalton Urrutia, MSc PT

Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics. 
Want to learn more or contact him?
Reach out online:
@Grapplersperformance

 

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4 Exercises for Positional Demands of Sports - themanualtherapist.com


Positional Demands of Sports


Sports demand a lot from athletes especially when it comes to different speeds, different angles, and different positions.
Beating a Dead Hip Flexor - themanualtherapist.com


In this episode, Erson recounts learning the hard way that his right hip flexors weren't really as "tight" as he thought they were.


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Time Restricted Eating on Human Health Part 4 - Metabolic Effects - themanualtherapist.com


Effects of Time Restricted Eating on Human Health
SERIES (4/6)

METABOLIC EFFECTS:
Intermittent fasting can have beneficial metabolic effects via caloric restriction.

This review confirmed this with the following findings:

  • Avg weight loss of 3% and fat mass reduction.
  • Body fat loss and a decrease in the level of fasting glucose concentration.
  • Weight loss and BMI reduction.
  • Drop in systolic blood pressure.
  • Reduction in waist circumference and a decrease in cholesterol concentration.

6/10 studies showed beneficial metabolic effects, regardless of the calorie restriction. For example, a randomized iso-caloric study evaluating eTRE showed a decrease in the average blood sugar level and reduced insulin resistance. Likewise, a crossover randomized trial demonstrated that short-term TRE improved nocturnal glycemic control.

An iso-caloric trial on eTRE 8/16 showed an improvement in glucose tolerance and a major decrease in systolic blood pressure, comparable to the results obtained with pharmacological treatment with an ACE inhibitor.

Moro et al. showed a combination of TRE 8/16 with regular physical activity:
  • Reduced fat mass.
  • Decreased blood glucose levels.
  • Improved insulin resistance.
  • & Lowered triglyceride levels.
Some suggest these effects are due to the increase in adiponectin levels.

Adiponectin is an adipokine, which increases during fasting and could produce a loss of fat mass by increasing energy expenditure.

Adiponectin also activates AMPK, a kinase which stimulates lipolysis and insulin-sensitivity.

Although metabolic changes are the result of an imbalance between the energy content of food eaten and energy expended partly via physical activity, only 3 studies measured physical activity.

However due to limitations and bias, further studies on TRE controlling the impact of physical activity can confirm these effects.

NEXT UP:
5. Effects on Circadian Clock and Other.
6. Conclusions

SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating.

Dalton Urrutia, MSc PT

Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics. 
Want to learn more or contact him?
Reach out online:
@Grapplersperformance


Learn more online - new online discussion group included!


Want an approach that enhances your existing evaluation and treatment? No commercial model gives you THE answer. You need an approach that blends the modern with the old school. 
  • NEW - Online Discussion Group
  • Live cases
  • webinars
  • lecture
  • Live Q&A
  • over 600 videos - hundreds of techniques and more! 
  • Check out MMT Insiders
Keeping it Eclectic...

5 Exercises to Target Your Glutes and Quads - themanualtherapist.com


Better Band - Glutes, Lateral Hips & Quads (Standing - Stationary) ⤵️

My friends over at @committedhp set me up recently with their Better Bands and I'm really enjoying them so far. The unique thing here is that you can switch up the overall circumference (size) around your legs based on what fits best and also how much intensity you want to use.
Untold Physio Stories - Arm Pain in a Chronic Smoker - themanualtherapist.com


In this episode, Andrew goes over a patient he has seen before who normally responds well to physical therapy. With a recent onset of arm and radiating pain, he still responded to cervical based treatments. However, did he miss something?



Untold Physio Stories is sponsored by

EDGE Health and Tech Solutions - we level up your website with full SEO optimization, turn it into a referral generating machine and do full G Suite and Telehealth integrations

Modern Manual Therapy Insiders - over 650 Exclusive videos, Research Reviews, Webinars, Online Discussion - learn easy to apply Clinical Practice Patterns, integrate Pain Science with Manual Therapy and Patient Education - Join now!

Also, be sure to check out EDGE Mobility System's Best Sellers - Something for every PT, OT, DC, MT, ATC or Fitness Minded Individual 

Keeping it Eclectic...

Time Restricted Eating and Human Health Part 3 - themanualtherapist.com


Effects of Time Restricted Eating on Human Health

SERIES (3/6)

ADHERENCE & EFFECT ON CALORIE INTAKE

TRE was overall well-tolerated, with an 80% adherence rate across 8 studies. However one of the 10 studies reported a dropout rate of 24%. Compliance to the 9/15 TRE was ~72% (+/- 24%), or about 5/7 days of the week.

The main determinants of adherence to a diet are:
  • Ability to reduce the desire to eat.
  • Conform to the patient’s eating habits.
In this review:
Hunger remained stable in 4 studies. In 1 study participants reported reduced hunger discomfort and reduced desire to eat. In addition, TRE has no limitation in the quality or quantity of the food, and thus more adaptability to the participants’ eating behaviors. Long-term adherence is the most important factor for overall health benefits. These studies lasted 4 days to 4 months, which is a relatively short time to conclude. However, in 1 of the studies, 63% of people were still engaged in TRE 16 months after the 12-week intervention finished.

TRE should be evaluated over a longer period (12 to 24 months). A common concern is TRE will increase calorie intake. Inversely, TRE unintentionally reduced caloric consumption by an average of 20%. Which is a similar level of calorie restriction to other voluntary restrictive dietary measures, such as continuous caloric restriction.

The largest continuous caloric restriction study, CALERIE, indicated that even the most motivated subjects were unable to maintain a 25% calorie restriction over two years.

Together, these findings suggest:
  1. TRE could represent a more sustainable strategy for patients who want to reduce their caloric in
  2. TRE could produce a more sustainable body weight loss than voluntarily restrictive diets.

Next Up in the Series!

4. Metabolic Effects

5. Effects on Circadian Clock and Other.

6. Conclusions

SOURCE:
Adafer et al. 2020. Food Timing, Circadian Rhythm and Chrononutrition: A Systematic Review of Time-Restricted Eating’s Effects on Human Health. Nutrients 2020, 12, 3770

Dalton Urrutia, MSc PT

Dalton is a Physical Therapist from Oregon, currently living and running the performance physiotherapy clinic he founded in London for Grapplers and Strength & Conditioning athletes. Dalton runs the popular instagram account @physicaltherapyresearch, where he posts easy summaries of current and relevant research on health, fitness, and rehab topics. 
Want to learn more or contact him?
Reach out online:
@Grapplersperformance
Learn more online - new online discussion group included!


Want an approach that enhances your existing evaluation and treatment? No commercial model gives you THE answer. You need an approach that blends the modern with the old school. 
  • NEW - Online Discussion Group
  • Live cases
  • webinars
  • lecture
  • Live Q&A
  • over 600 videos - hundreds of techniques and more! 
  • Check out MMT Insiders
Keeping it Eclectic...

Top 5 Fridays! 5+1 Rules for Training Your Calves - themanualtherapist.com



Training calves? Check out these rules via my buddy Matthew Ibrahim