Dodge Diabetes with Powerful "Window" Hack
By
Dr. Scott Olson, ND
Posted May 13, 2023
Want to hear something downright shocking? Your risk of developing diabetes in your lifetime is close to 40 percent.
I’m sure you know what a danger to your health that is. When you have diabetes, you’re more likely to develop heart disease, dementia, and kidney failure.
Even worse, your life expectancy is significantly reduced.
But what if I told you that you could SLASH your diabetes risk simply by changing WHEN you eat (NOT how much)? That’s right, there’s no need to starve yourself to avoid diabetes.
Sound too good to be true? Let’s look at the science behind this powerful “window” hack…
Research reveals dodging diabetes could be as easy as adopting the practice of intermittent fasting.
Now WAIT, before you click away because of the word “fasting,” let me explain.
This isn’t a torturous, “starve yourself for days” approach we’re talking about here. Instead, intermittent fasting means that you eat ONLY during a specific window of time (in the morning or evening).
The goal is to compress the number of hours you’re “permitted” to eat (usually less than eight, but in some cases, as few as four), NOT to change what you’re eating.
Also known as time-restricted eating, this approach is something almost everyone can do. And recent research reveals why it’s worth giving it a try… ESPECIALLY if you’re at risk for diabetes.
A study published in the journal Nature Medicine compared two different diets in volunteers at risk for developing diabetes. They were divided into two groups…
- Intermittent fasters who ate only between the hours of 8 a.m. to 12 p.m. three days a week
- Traditional calorie-restricted dieters
While both groups lost a similar amount of weight, the intermittent fasters were more sensitive to insulin (a good thing), and had better reductions in blood lipids like cholesterol.
If you think you’d like to try intermittent fasting but are unsure if it’s for you, there are some easy tweaks you can try to help you get started…
- Ease in by restricting your eating to a 10-hour window during the day. After a few weeks, reduce that to eight. And then, if you want to mimic this specific study, you can reduce the window to six for a few more weeks and then, finally, four.
- Pick three days a week to practice intermittent fasting as they did in this study. Knowing you have a built-in break every week can make it easier to commit to.
- Try restricted eating every other day. One day off and one day on can make it feel less intimidating.
Intermittent fasting has bunches of documented benefits, including losing weight and reducing diabetes risk. Consider giving it a try.
P.S. Your gut bugs influence your health from head to toe. The same intermittent fasting “timing trick” I described today can be used to modify and restore your gut microbiome. CLICK HERE for the whole scoop.
Source:
“Intermittent fasting plus early time-restricted eating versus calorie restriction and standard care in adults at risk of type 2 diabetes: a randomized controlled trial.” Nat Med (2023). https://doi.org/10.1038/s41591-023-02287-7
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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