Part 6/10:
- Align your feeding window with your daily schedule, ideally starting around 10 am and ending by 6–8 pm.
Meal Timing and Content
While the quantity of calories is central for weight loss, the timing of meals influences hormonal and gene expression. For example:
Protein intake early in the day can enhance muscle hypertrophy, especially important if building or maintaining muscle mass.
The sleep-related fast (during sleep) is critical for liver health, gut repair, and metabolic regulation.
How to Handle Mismatched Schedules
If social obligations or work routines push you to eat outside your ideal window, strategies such as:
- A light walk (20-30 minutes) after meals can accelerate glucose clearance.