Time Restricted Eating: Lose Weight & Improve Sleep

In America, obesity has reached epidemic levels. At the time of writing, The Centers for Disease Control reports that 37.9% of Americans are obese and 70.7% are overweight! The majority of unhealthy people are metabolically broken. They sleep too little, eat too much, and stress themselves too much.The over consumption of sugar, fat, and processed food have played their role. But I believe a dysfunctional circadian rhythm is at the root of these problems. If we can fix our circadian rhythm, then we can get one step closer to solving the problem.

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erik rokiskyComment
Time Restricted Eating: Reduce Your Eating Window To Lose Weight

In my five years as a personal trainer I am often asked, “Erik, what is the best way to lose weight?” When I first started training clients I recommend a low carb, gluten free diet due to my own success and research on it. The research convinced me that carbohydrates were the culprit and that if you kept them low you would lose weight. I followed this approach for the first couple years of my career. But as I became more experienced with research, I started to realize that my advice wasn’t right for everyone. I experimented more and found numerous diets could obtain similar results.

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Sleeping Less Than 6 Hours Increases Processed Food Consumption

Recent research has shown a correlation between a lack of sleep with increased consumption of sugary, caffeinated beverages (1). In the study, they analyzed data from 18,799 adults who self reported sleep duration’s and completed two 24 hour dietary recalls. Out of the 18,799 adults, 13% slept five hours or less. The group of people who slept five hours or less had a 21% increased in sugary caffeinated beverages. I believe a lack of sleep rewires our brain and makes us crave processed foods. But does research support this theory?

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erik rokiskyComment
How Much Protein Should You Consume For Weight Loss?

Over the last decade, studies have shown protein to be the superior macronutrient regarding fat loss. Protein has been shown to reduce hunger, increase metabolism, and maintain muscle in a caloric restricted diet (1,2). Numerous studies have shown weight loss to occur when you consume less calories than your body needs (3). But if you want to maintain muscle mass and lose body fat, then you must consume enough protein (2).

To maintain or build muscle you must have a higher ratio of muscle protein synthesis (building of muscle) versus muscle protein breakdown. A lack of resistance training and inadequate protein consumption will increase muscle protein breakdown. If this continues on a daily basis, you will decrease muscle mass and put yourself at a greater risk for weight gain. To prevent this from happening, you must perform resistance training two to three times per week and have adequate protein consumption.

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erik rokiskyComment
1 Out Of 3 People Should Not Eat Before Bed

In my six year experience as a personal trainer, I am constantly asked if we should be eating past a certain time. When I am asked the question, the client expects a quick yes or no answer. Unfortunately, it is not black or white. From a calorie perspective, the timing of food has minimal importance. The most important factor is a caloric balance.  But, nothing in life operates in a vacuum. We can't just look at calories in versus calories out when we are focused on overall health. We must look broader and include all the pillars of health.

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erik rokiskyComment