Podcast > Episodes

episode #343

Time-Restricted Eating: Deceptive Claims or Solid Science?

March 26, 2024 in Podcast

Intro

In this episode of the Get Lean, Eat Clean podcast, I discuss a recent press release from the American Heart Association that claimed 8-hour time-restricted eating is linked to a 91% higher risk of cardiovascular death.

However, I highlighted the limitations of the study, which was based on self-reported dietary information and did not consider other factors that may affect health. I also question the credibility of the American Heart Association, noting their financial ties to pharmaceutical and biotech companies. I would focus on cutting off your eating time in the evening (3-4 hours before bedtime) to help improve sleep quality and blood sugar levels.

Takeaways

  • The press release from the American Heart Association claiming a link between 8-hour time-restricted eating and a higher risk of cardiovascular death should be taken with caution due to the limitations of the study.
  • The study relied on self-reported dietary information and did not consider other factors that may affect health.
  • The American Heart Association receives funding from pharmaceutical and biotech companies, raising questions about their credibility.
  • Cutting off eating time in the evening and giving yourself three to four hours to digest can improve sleep quality and blood sugar levels.



Brian (1s):

Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show, All, right. Welcome to the GETLEAN Eat Clean podcast. My name is Brian Gryn. I hope you had a great weekend and happy Tuesday if you're listening to this on Tuesday. Hope you had a chance to listen to my interview with Brad Marshall, evolutionary biologist.

Brian (45s):

We did a deep dive into human metabolism, also got into his new emergence diet and many ways that you can test your metabolic rate along with his theory of eating low branch chain amino acids, along with supplements that may help improve your metabolic rate, how he decreased his fasting blood glucose and much, much more. So, Brad is a smart, interesting individual who does a lot of self experimentation on itself with his diet and really worth a lesson. Probably one of my favorite interviews that I've had recently. So if you haven't already, check out my interview with Brad Marshall. Now on today's micro podcast, I'm gonna touch on, I don't even know if I wanna call it a study, it was more like a press release from the American Heart Association regarding, regarding a study that was done between the period of time from 2003 to 2018.

Brian (1m 42s):

And if you haven't seen it already, the title is eight hour time Restricted Eating Linked to a 91% Higher Risk of Cal Cardio, higher risk of cardiovascular death. Now I went back and forth about actually doing a, a video on this because bringing more attention to this 'cause the, the, the press just jumped all over this, I'm assuming like the American Heart Association, and I could be wrong on this, but I'm assuming that they like send it out to all the press to to, and maybe even, I don't even know, there's probably even money being exchanged there, So. they, they can, this could be like the main sort of topic that gets sent out on all these different media outlets.

Brian (2m 25s):

And so if you haven't seen it, I'll just share my screen with you real quick. And there it is. Eight hour time, Restricted Eating linked to a 91% higher risk of cardiovascular death, death, American Heart Association Epidemiology and Prevention. There was this conference that was in Chicago where, where this was presented. There you are, Chicago, March 20, 24, 20,000. US adults found that people who limited their eating across less than an eight hour time, eight hours per day we're more likely to die from cardiovascular disease compared to people who ate within 12 to 16 hours per day according to preliminary research. So not a true study, this is epidemiology, this is not a randomized controlled study, and this was more like data collection.

Brian (3m 12s):

It simply was a 24 hour dietary recall a couple of times. So like a food questionnaire. So lots of shortcomings and thank God in this, in this press release at the bottom here, you know, if you're, if you're willing to scroll more than the title, which most people aren't, the study's limitations included, its self-reliance on self-reported dietary information, which may be affected by participants' memory or recall and may not accurately assess typical eating patterns. So they're asking individuals to recall two days of their eating throughout this period between 2003 and 2018. First of all, people weren't even fasting or that, that wasn't even like a term back in 2003.

Brian (3m 55s):

Also, here are factors that may also play a role in health outside of just the eating time. Were not included in the analysis. So this person could be out late drinking and be stressed beyond belief But it, that wasn't part of the study, it was simply just when they ate. So just a lot of limitations in this study, you know, it's just, it's sort of sad that the media has to run with this. I think that there's so many great randomized controlled studies that should be highlighted from the media as opposed to this. Now the interesting thing is, and I just did a sort of, a little bit of a deep dive into, you know, where does the American Heart Association get their money from, right?

Brian (4m 35s):

Well, I can even share my screen just to show you this real quick. If you're watching on YouTube, so about 42 million cash received during 20 22, 20 23 from pharmaceutical and biotech companies and device manufacturers. So, you know, you always gotta just understand like who is providing funding to these organizations. So you gotta take this stuff with a grain of salt. I mean, you know, it is sad, but this is the, this is the time we live in, right? Money, money rules. You just gotta follow the dollar. And, and the fact that the American Heart Association comes out with this, with this like headline that sounds like, gosh, if you eat with an eight hour window, you're gonna drop dead from a heart attack is just absolutely it.

Brian (5m 26s):

I, I think it, what it does is it actually takes credibility away from them. Doesn't, I mean anyone in their right mind who's been around the health business for long enough and been in this game understands that this is just sort of an over projection on a really much a survey that was done between a period of time. So, you know, I'm sure as, as avid health listeners like yourself, this was not something that you thought took that seriously. I got a bunch of messages around it and I just wanted to clear the air and this is my thought on it. You might have a different take. But yeah, I would just, if I was going to tell you anything about fasting, I'd say this, my tone on fasting has changed through the years.

Brian (6m 9s):

I think it can be overdone and especially if you are underweight very active and LEAN, I don't think you really need to fast. A lot of times those individuals undereat, they don't eat enough food and they don't get enough protein for the amount of activity that they're doing. That's sort of what I found out for me. And I actually added in a meal. So I will say that you can, it can be overdone. It's not like the holy grail, but it's just a tool. And I would just say if you're curious about doing some type of fasting, I would just say is my best advice would be to cut off your eating time in the evening. I've talked about this before in the past, but you know, you have your circadian rhythm and you also have obviously your sleep quality.

Brian (6m 54s):

And, and in order to increase sleep quality, I think one of the main things you can do is not eat too close to bed. So my advice would be that instead of worrying about a questionnaire survey like this is, I would say cut off your eating time and give yourself about three to four hours to digest your food. That'll increase your sleep quality and help you get your blood sugar back to, you know, a normal level before you go to bed. And I think this is a great place to start. Something that I've always done for myself and my clients. So typically I go to bed around 10, 10 30, my we eating window sort of cuts off around 7:00 PM Now, don't get me wrong, if you have a party or you have a, a nice occasion and you eat later, not the end of the world, but you know, 80% of the time if you can cut your eating window off and give yourself three to four hours to digest and maybe even go for a walk, which I talked about in my last video, that would be a great place to start.

Brian (7m 49s):

So that's really what I wanna touch on today. Just gotta be careful about, you know, the media and these sources and, and these studies that come out that just grab, wanna grab headlines and grab your attention and they don't, there's nothing really to back it. So yeah, if you have any questions, feel free to reach out Brian at Brian Gryn dot com. Thanks for listening and have a great rest of the week. I will talk to you on Friday with another great interview. Thanks for listening to the GETLEAN Eat Clean podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode.

Brian (8m 31s):

Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.

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