What the research is telling us about time-restricted feeding, caloric restriction and fasting, with Greg Potter

Metagenics Institute Podcast

*The information in this podcast is intended for Healthcare Practitioners.

Back by popular demand, Greg Potter joins Nathan to discuss time-restricted feeding. Potter shares his thoughts on recent research, including early time-restricted eating compared with daily caloric restriction, the 5:2 diet and fasting-mimicking diet. The pair also discuss whether we should eat breakfast like a king, lunch like a prince, and dinner like a pauper. Tune in to find out!

Greg Potter completed PhD research at the University of Leeds, focusing on sleep, circadian rhythms, nutrition, and metabolism. He regularly contributes to various newspapers, magazines, blogs and websites, is a captivating presenter and has been a guest on nearly 100 podcast episodes.

*Highlights *

• How timing your food intake during the day impacts your physiology (15:30)
• Rhythmic changes in gene transcription (22:00)
• Study discussion: Calorie Restriction with or without Time-Restricted Eating in Weight Loss (27:00)
• Study discussion: Early time-restricted eating compared with daily caloric restriction: A randomized trial in adults with obesity (36:00)
• Is there value in eating breakfast like a king, lunch like a prince, and dinner like a pauper? (45:00)
• About the 5:2 diet (53:00)
• The fasting mimicking diet (60:00)
• Trade-offs of time-restricted feeding (71:00)
• GLP-1 agonists for weight management (77:00)
• Greg Potter’s recommendations (85:00)

Links

Greg Potter's website: [Gregpotterphd.com](Gregpotterphd.com)

Instagram handle: @gregpotterphd

The Principles of Resilient Nutrition - https://resilientnutrition.com/

Link to paper: Calorie Restriction with or without Time-Restricted Eating in Weight Loss - https://www.nejm.org/doi/10.1056/NEJMoa2114833

Link to paper: Early time-restricted eating compared with daily caloric restriction: A randomized trial in adults with obesity - https://onlinelibrary.wiley.com/doi/10.1002/oby.23420

Link to paper: Timing of food intake predicts weight loss effectiveness - https://europepmc.org/backend/ptpmcrender.fcgi?accid=PMC3756673&blobtype=pdf

Link to paper: Intermittent fasting interventions for treatment of overweight and obesity in adults: a systematic review and meta-analysis - https://pubmed.ncbi.nlm.nih.gov/29419624/

Link to paper: Effect of Fasting-Mimicking Diet or Continuous Energy Restriction on Weight Loss, Body Composition, and Appetite-Regulating Hormones Among Metabolically Healthy Women with Obesity: a Randomized Controlled, Parallel Trial - https://pubmed.ncbi.nlm.nih.gov/33420673/